- ‘Fibermaxxing’ is TikTok’s latest nutrition trend emphasizing fiber intake during meals and snacks.
- Nutrition experts say fibermaxxing can provide numerous health benefits, including weight loss and a reduced risk of certain chronic diseases.
- Older adults and those with certain health conditions should consult with their doctor before increasing fiber intake.
- If you don’t normally eat a lot of fiber, build up slowly to avoid gastrointestinal upset.
TikTokers are bulking up — not at the gym, but in the produce aisle.
The latest viral nutrition trend is “fibermaxxing,” which has influencers cramming their shopping carts with fiber-rich veggies, beans, and whole grains.
Advocates say fibermaxxing offers more than just digestive perks. By nourishing gut bacteria and supporting hormone balance, maximizing your fiber intake could help regulate mood and promote weight loss.
But is more always better when it comes to fibrous roughage?
Healthline spoke with dietitians to learn more about the benefits and potential pitfalls of fibermaxxing.
Kara Landau, RD, of the Gut Feeling Consultancy and nutrition advisor to the Global Prebiotic Association, explained that fibermaxxing focuses on consciously adding more fiber to your meals and snacks throughout the day to ensure that you are getting enough.
“Compared to many of the unsafe and not scientifically supported dietary trends that sweep across social media, fibermaxxing at its essence is actually a very positive direction for people’s eating patterns to go,” she told Healthline, “and is aligned with common dietary advice offered by many registered dietitians and health care professionals.”
However, the range is generally from 25 to 38 grams per day, with the lower end for females and the higher end for males.
These numbers go down slightly for adults over 50, she added.
Dahlia Marin, RDN, LD, CGN, CEO at Married to Health, further clarified the fiber needs of older adults. She said adult males over 50 only need 30 grams per day, while adult females in this age group only need 21 grams per day.
Children require anywhere from 14 to 25 grams of daily fiber, depending on age and sex, she said.
Consuming adequate dietary fiber is associated with various health benefits.
Fiber also helps manage blood sugar and cholesterol levels, making it a valuable resource for potentially reducing the risk of chronic conditions like type 2 diabetes and heart disease.
High fiber diets may not be suitable for everyone, particularly those with certain health conditions.
If you meet any of these criteria, you should consult with your doctor before increasing your fiber intake.
“People with existing gut conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), inflammatory bowel disease (IBD), and more may need to temporarily reduce their fiber intake, then add more fiber to their diets slowly and strategically to prevent any adverse gut symptoms,” Marin advised.
She additionally suggested that a reverse elimination diet may be beneficial in order to increase tolerance and allow time for gut healing.
“Generally, this trend is a great idea to encourage increased fiber intake, therefore preventing future gut issues, however, it may not be appropriate for everyone,” Marin said.
Marin said you can add more dietary fiber to your diet by simply increasing the amount of plant foods you consume.
“Aim to have at least one fiber-rich food with each meal and snack,” she suggested.
Some of Marin’s favorite high fiber foods include:
- kiwi
- chia
- dragon fruit
- whole grains
- beans and legumes
- carrots
- blueberries
- sweet potatoes
- oats
- kale
- broccoli
- avocados
Landau added that if you’re looking at packaged foods that promote higher fiber levels, you’ll want to read the label to ensure that there is a range of ingredients that could be providing the fiber rather than one isolated fiber at the top of the ingredient list.
Some examples to look out for include:
- soluble corn fiber
- chicory root inulin
- polydextrose
“This is recommended to both prevent digestive troubles as well as help promote the feeding of a range of probiotics in your gut that all preferentially consume and thrive off different prebiotic fiber sources,” she explained.
Landau further noted that older adults who have built up a tolerance may be able to receive benefits from a higher fiber intake, provided that the fiber is coming from a variety of whole foods, including:
- vegetables
- fruits
- whole grains
- legumes
- lentils
- nuts
- seeds
“I would recommend people do not simply look at the number of grams of fiber in any product, but rather the diversity in fibers, coming from different sources, and offering both soluble and insoluble fibers to mitigate digestive distress,” she said.
If you’re just starting to increase your fiber intake, you should also increase your water consumption. This will help keep your digestive tract moving so you can pass any undesirable gas or bloating, Landau said.
Fibermaxxing may be trending on TikTok, but the science behind it holds water.
Boosting your daily fiber intake may offer a wide range of health benefits, from better blood sugar management and improved digestion to hormone balance and even chronic disease prevention.
Experts agree that most people could benefit from eating more plant-based, fiber-rich foods.
However, jumping into a high fiber lifestyle without preparation can backfire, especially for people with sensitive guts, those taking certain medical conditions, or adults over 50.
The key is to personalize your approach: increase fiber gradually, drink more water, and prioritize a variety of whole food sources.
Labels can help, but diversity in fiber types — from fruits and veggies to legumes and grains — matters more than the grams alone.
Before you follow the trend, listen to your gut — literally. With a bit of strategy, fibermaxxing can be a smart, sustainable upgrade to your daily routine rather than a rough ride through your digestive system.
