More than 90% of American adults don’t eat enough fiber—but followers of the “fibermaxxing” trend are trying to change that. Scores of social media creators have gotten on board with the trend, which urges people to meet or even exceed recommendations to eat 21 to 38 grams of fiber per day.
While increasing your fiber intake can offer numerous benefits—such as supporting digestion and lowering cholesterol—there are some common mistakes to avoid when adding fiber-rich foods to your plate.
If you go from barely eating fiber to binging on it, you’ll feel it. “We don’t want to all of a sudden overload our digestive system with fiber if it’s not used to it,” said Cari Riker, RDN, LDN, CDCES. “It can cause a lot of discomfort, like bloating, uncomfortable gas, or even changes in bowel patterns.”
As you ease in, “focus on one meal at a time,” Riker suggested. For a few days or a week, just add more fiber to your breakfast. Then, once you’ve adjusted to that new baseline, incorporate additional fiber to your lunch, and so on. (An easy rule of thumb: Eventually aim for about 14 grams of fiber per 1,000 calories consumed.)
Pay attention to your body and listen to its cues, said Jennifer Lee, PhD, an assistant professor at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.
“You will be able to assess, ‘Wow, perhaps that tray of dried apricots was not the appropriate fiber load today. Perhaps I can divide that tray over a week,’” she told Health. “Give your body a little bit of time to catch up to the new menu.”
If not done right, fibermaxxing may bring particular discomfort for people with digestive conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gastroparesis.
People with IBS, for example, “have to be really careful about what food sources they choose to meet their fiber goals,” Riker told Health, as some foods can cause gas buildup and other uncomfortable side effects. She often recommends a low-FODMAP diet for these patients, prioritizing fiber sources such as berries, kiwi, brown rice, quinoa, and oats.
People using GLP-1 medications for diabetes or weight loss may also struggle with fibermaxxing, since these drugs slow digestion and may result in digestive side effects, Lauren Roberson, PhD, RD, LD, an assistant professor of human nutrition at Ohio State University, told Health.
If you have a preexisting condition—particularly one that affects digestion or gut health—it’s best to consult a professional about your personal fiber needs, Riker said.
There are two main types of dietary fiber: soluble (meaning it dissolves in water) and insoluble (meaning it doesn’t). Sources of soluble fiber include beans, oats, and some fruits, while insoluble fiber is found in foods such as whole grains and vegetables. Both are necessary, but they do different things in the body.
Knowing the distinction is especially important if you’re upping fiber consumption to deal with specific health conditions, Roberson explained. If you’re trying to lower cholesterol, for example, you’ll want to load up on soluble fiber, which prevents the body from absorbing some fat and cholesterol.
Fiber supplements can be useful if you’re struggling to get enough from your diet or need quick relief from an acute issue like constipation. But if possible, experts agreed, it’s best to routinely get your fiber from whole foods.
“This will not only help you meet your fiber goals, but will also offer other essential nutrients in the diet to promote optimal health,” said Allison Knott, MS, RDN, CSSD.
Also be wary of eating too many fiber-enriched packaged foods, Knott added. “It’s not uncommon for highly processed foods to tout their fiber content while also being a significant, but often overlooked, source of less healthful ingredients like added sugar,” she told Health.
“Far too many people don’t think about fluids,” Roberson said. But hydration and fiber actually work hand-in-hand, she said. Both can help promote bowel regularity, gut health, and satiety.
Plus, staying hydrated helps avoid some of the uncomfortable downsides of going too hard on the fibermaxxing trend.
“If you’re not drinking sufficient water to match the amount of fiber you’re eating, you may also have constipation,” Lee warned.
