Why Fibermaxxing is the BEST Food Trend of 2025
Nutritionist Explains Why Fribermaxxing is Good for You
What Is Fibermaxxing?
Fibermaxxing is a food trend that has been gaining popularity on various online platforms recently. In a nutshell, it is a trend that involves purposely consuming large amounts of fiber rich foods throughout the day. Fiber rich foods include fresh fruit, fresh vegetables, whole grains, nuts and seeds.
This is a great food trend considering that many Americans don’t eat the recommended amount of fiber1. With so many fiber-rich foods to choose from, there are many opportunities during meal and snack time to reach your fiber goals. Also keep in mind that different types of fiber help your body in different ways.
Different Types of Fiber
What is Fiber?
Dietary fiber is a carbohydrate that the helps your body digest food. There are two different types of fiber; soluble fiber and insoluble fiber.
Soluble Fiber
Soluble fiber is a type of fiber from you get from your diet that is able to dissolve during digestion. It forms a gel-like substance which helps to slow down digestion. This can help stabilize your blood sugar and may lower your cholesterol. Foods that contain soluble fiber include oranges, berries, chia seeds, sweet potatoes, broccoli, oats, and quinoa.
Insoluble Fiber
Insoluble fiber is a type of dietary fiber that your body cannot digest. It adds bulk to your stool and helps food pass more quickly in your digestive tract. Types of insoluble fiber foods include berries, bananas, carrots, potatoes, oats, quinoa, chia seeds, pumpkin seeds, beans and lentils.
Note that many soluble and insoluble fiber foods tend to overlap. Many foods contain both types of fiber.
Though fibermaxxing is a positive trend, if you’re going to participate, it’s important to keep some tips in mind.
How Fibermaxxing is Done the Right Way
Getting the Right Amount of Fiber
FIbermaxxing is a great trend because it addresses a serious public health issue. The 2020 – 2025 Dietary Guidelines for Americans (DGA) listed fiber as a nutrient of concern for underconsumption1. This means that the average American does not eat enough of this nutrient and not eating enough fiber over the long term is linked to several health concerns.
To limit these health concerns, it’s important to eat the right amount of fiber. The DGA recommends about 14g of fiber for every 1,000 kcal you eat1. As mentioned above, eating too little fiber is a cause for concern. However, eating too much fiber at once is not a good idea either.
Why Getting the Right Amount of Fiber Matters
As the old saying goes, “too much of a good thing can be a bad thing. Introducing too much fiber, too fast can cause a lot of digestive discomfort. This can include, bloating, gas, constipation and diarrhea, Too much insoluble fiber can lead to bloating, gas and constipation while too much soluble fiber can lead to diarrhea.
Fiber relies on water to function correctly. Fluid needs vary greatly from person to person. However, generally women need 11.5 cups of fluid a day and men need 15.5 cups of fluid a day. This includes fluids you drink and fluid that comes from the food you eat. About 29% of your fluid comes from the food you eat.
So, if you try the fibermaxxing trend, then know it’s important to also increase the amount of fluid you drink and to increase the amount of fiber you eat, slowly!
Start Fibermaxxing, Slowly
Gradually Increase
Increase the amount of fiber you eat each day little by little. Start off with increasing by 3 to 5 grams a day. This specifically could be something as simple as replacing your white bread with wheat bread for your tuna sandwich at lunch one day. The next day, it could look like adding one cup of cooked broccoli to your chicken alfredo at dinner.
Additionally, distribute your fiber intake throughout the day instead of getting it all in at one meal. This will help to prevent digestive discomfort.
Listen to Your Body
If you do experience digestive discomfort, slow down, increase the amount of fluid you’re drinking, and consider speaking with your primary care provider or a Registered Dietitian Nutritionist.
Follow The Fibermaxxing Trend, Safely
Sometimes food trends tend to be a little outlandish or even dangerous. However, if done correctly, fibermaxxing is really is a great food trend to keep. Follow the tips here in this post and you’ll be on the road to improved gut health, blood sugar control, and overall health. Leave a comment down below and let us know what you think of this trend!
References
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov
DISCLAIMER: I am a medical professional, but I am not apart of your healthcare team. Always consult with your primary care physician or other medical professional of your healthcare team when making changes your your diet or lifestyle.
