What is fibermaxxing and 5 simple ways to boost your daily fiber, nutrition experts say

The fibermaxxing benefits trend is taking social media by storm.

On TikTok, posts tagged #fibremaxxing and #fibermaxxing have been viewed more than 150 million times, showing videos of people sprinkling chia seeds on porridge and nutritionists praising the health perks of beans, chickpeas, and other fiber-rich foods.

While many online trends fade quickly, experts say fibermaxxing, the practice of increasing daily fiber intake, offers real, lasting health advantages.

“It’s definitely a trending term that basically is encouraging people to increase fiber intake,” said Yasi Ansari, RDN, senior dietitian at UCLA Santa Monica Medical Center, noting that most people could benefit from eating more fiber.

Why fibermaxxing benefits your body

Most Americans fall short of the recommended fiber intake.

According to the Department of Health and Human Services, over 90 percent of women and 97 percent of men do not reach the daily fiber goals of 25 grams for women and 38 grams for men.

Ansari explained that many people consume only about 15 grams per day, far below the recommended amount.

Fiber is an indigestible carbohydrate, meaning the body cannot break it down. As the body attempts to digest fiber, “it just speeds up and revs up your metabolism,” Hunter Stoler, a certified nutrition and health coach told CNBC.

This process helps burn calories more efficiently and keeps people feeling full for longer periods.

Dr. Kellyann Petrucci, a celebrity nutrition expert, told CNBC Make It in 2024, “the gut has a favorite food, and that favorite food is fiber.”

Daily fiber needs depend on age. The U.S. Department of Agriculture recommends women under 50 consume 25 grams per day and men 38 grams.

For adults over 50, Harvard Health Publishing suggests slightly lower amounts: 21 grams for women and 30 grams for men.

However, the Harvard Health Blog reported in 2019 that most adults consume only 10 to 15 grams daily.

How much fiber do you really need?

Experts agree that tracking fiber intake can be helpful, but most people need a simple approach.

Ansari emphasizes that gradual improvements are best, especially for those who currently eat very little fiber.

Meeting daily targets can help prevent constipation, support digestive health, and regulate blood sugar.

Adding fiber gradually also helps prevent digestive discomfort, such as bloating or gas.

Mia Syn, RDN, told Make It that drinking plenty of water is essential when increasing fiber intake, as hydration supports smooth digestion.

5 simple ways to enjoy fibermaxxing benefits

Stoler, known online as “Health with Hunter,” offers five practical ways to boost fiber intake:

1. Eat more fruits and vegetables

Petrucci recommends fiber-rich produce such as avocados, broccoli, leafy greens, berries, and apples.

2. Snack on seeds and nuts

Stoler highlights flax seeds and chia seeds. Some crackers with seeds can contain up to nine grams of fiber per serving. Beans are also an excellent source.

3. Drink fiber-rich sodas

Certain probiotic sodas contain between three and nine grams of fiber per serving, according to Stoler.

4. Choose bread and bagels with fiber

Labels can guide people to higher-fiber options.

5. Add fiber powders to foods and drinks

Supplements can be mixed into smoothies or yogurt. It is important to consult a doctor before using powders.

Stoler added, “Fiber is found in so many natural, real whole foods that we as Americans are not getting enough of daily. It’s just about reading the labels at the grocery store and curating your fiber finds based off of what you like.”

The health benefits of fiber

Even though fiber is not a vitamin, it is essential for good health. Eating more fiber can:

• Lower LDL cholesterol and other bad fats in the blood
• Reduce the risk of chronic diseases like heart disease, diabetes, obesity, and colon cancer
• Support regular digestion and a healthy gut
• Help maintain steady blood sugar levels
• Promote feelings of fullness after meals

Increasing fiber intake is a natural way to improve overall well-being without extreme measures.

The 2 types of fiber you need

Ansari explains that there are two main kinds of dietary fiber, and both are important:

1. Soluble fiber

Dissolves in water to form a gel in the stomach. This type of fiber helps remove LDL cholesterol from the body and feeds healthy gut bacteria. Foods rich in soluble fiber include oats, beans, apples, carrots, and psyllium husk.

2. Insoluble fiber

Does not dissolve in water. Ansari told UCLA Health that it works like a “sweep” for the digestive system, moving food through the system and preventing constipation. Foods include brown rice, nuts, and vegetables like potatoes, cauliflower, and green beans.

By including both types in the diet, people can enjoy the full fibermaxxing benefits for digestion, metabolism, and satiety.

Is eating too much fiber harmful?

While fiber is beneficial, consuming excessive amounts can cause issues.

Ohio State Health & Discovery notes that most adults should aim for 25-35 grams per day.

Going above 50–70 grams can lead to digestive discomfort or reduce the absorption of minerals like iron, zinc, and calcium.

Safe ways to enjoy the full fibermaxxing benefits

Experts recommend a gradual approach to prevent digestive problems:

• Increase fiber slowly over several weeks rather than all at once
• Drink plenty of water to support digestion
• Avoid sudden spikes in fiber to prevent bloating, gas, or mineral absorption issues

Following these tips ensures people can safely enjoy the fibermaxxing benefits without side effects.

Who should avoid high-fiber diets?

Not everyone should adopt a high-fiber diet. Certain conditions may require a low-fiber diet temporarily:

• Active Crohn’s disease or ulcerative colitis
• Bowel obstruction
• Diarrhea
• Diverticulitis
• Recent colostomy or ileostomy
• Recovery from intestinal surgery
• Colonoscopy preparation

Older adults or those taking corticosteroids such as prednisone or budesonide should consult a doctor before increasing fiber.

Experts caution that obsessively tracking fiber intake can cause unnecessary stress.

Ansari and other specialists advise focusing on meeting daily targets rather than trying to exceed them.

Gradual, balanced changes provide better health benefits than extreme fiber consumption.

Practical tips to make fibermaxxing part of daily life

• Include high-fiber fruits, vegetables, beans, and whole grains in every meal
• Snack on nuts and seeds instead of processed foods
• Experiment with fiber powders or fortified foods only with professional guidance
• Stay hydrated to support digestive health and reduce bloating
• Focus on consistent daily intake rather than chasing maximum numbers

By approaching fibermaxxing this way, people can enjoy the fibermaxxing benefits for gut health, metabolism, and satiety while minimizing digestive issues.

The bottom line

Fibermaxxing is more than a social media trend. By gradually increasing their intake of fiber-rich foods, following expert guidance, and staying hydrated, people can improve digestion, feel fuller longer, and reduce the risk of chronic disease.

Experts like Ansari, Stoler, Petrucci, and Syn agree that fiber is essential for health, but balance and consistency are key.

This trend is a reminder that small, thoughtful changes to daily eating habits—like adding beans, seeds, and vegetables—can make a big difference for long-term wellness.

The fibermaxxing benefits are real, achievable, and worth including in anyone’s daily routine.

Watch experts discuss the fibermaxxing benefits and risks and learn how to boost your fiber safely on TODAY.