You Should Be Fibermeeting, Not Fibermaxxing
Despite what the latest TikTok videos might say, you can overdo your fiber intake – here’s what you should keep in mind when trying to get more of this vital nutrient.
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The latest social media trend, fibermaxxing, is igniting interest in what nutrition experts have been saying for decades – eat more fiber. But when is more actually too much?
Many Americans fail miserably at meeting their fiber needs, which is typically linked to an overall diet that lacks ample amounts of plant-based foods. Fiber is an essential component of many, but not all carbohydrates. Fruits, vegetables, nuts, seeds, legumes and whole grains are the most nutritious sources. These foods not only offer fiber, but also contain a wide array of other vitamins, minerals and electrolytes that are essential to health in many ways.
Encouraging people to eat more fiber is a long-standing practice of registered dietitians like me, but the truth is you should probably invest time and effort in fibermeeting, not fibermaxxing.
What Is Fibermaxxing?
Not at all scientific, but absolutely fueled by Tiktok, “fibermaxxing” involves constantly eating lots of fiber-rich foods or a combination of foods and fiber supplements. The exact amount of fiber that qualifies as “maxxing” is not well established, but the typical range hovers around 25 to 40 grams per day, which aligns with established recommendations. Having daily doses of fiber helps to promote gut health and regulates digestion, but there is a right and wrong way to go about increasing your intake.
Like many nutrition-related trends, there is not a huge amount of guidance on how to best approach increasing fiber intake for fibermaxxing. In true “diet culture” fashion, many people are aiming to overachieve and eat an excessive amount of fiber, often eating upwards of 50 grams per day.
Touted benefits of fibermaxxing include better blood sugar control, weight control and improved digestion, which can all contribute to reduced risk of chronic diseases. The great news is there is research-based evidence to support these claims. There’s no question that eating fiber has health benefits but just like many aspects of nutritional science, more (and more) is not always better.
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What Happens If You Eat Too Much Fiber?
So, what happens to your body if you really max out? And is there such thing as eating more fiber too fast? While the functions of fiber within the body are beneficial and necessary, a steep and rapid increase in intake can lead to some very unpleasant and uncomfortable gastrointestinal side effects. In order to hit high daily targets, fiber supplements may also be part of a fibermaxxing protocol. Taking in too many supplements like psyllium or inulin can also elicit unpleasant consequences.
Since fiber impacts digestion, increases are best made gradually. Symptoms of jacking up fiber intake too dramatically may also trigger abdominal pain, gas, bloating, nausea, diarrhea and constipation. In extreme cases, overdosing on fiber can lead to more severe complications such as bowel obstructions. Fiber also relies heavily on water for proper movement throughout the digestive tract, so eating more fiber means you should be drinking more water as well.
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How To Meet Your Fiber Needs Without Overdoing It
Instead of fibermaxxing overnight, approach fiber increases slow and steady. Take inventory of your baseline intake of fiber and strategize ways to make small and incremental boosts across various meals and snacks. Simultaneously increasing fluid intake will also help make the move to more fiber more comfortable and sustainable.
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