Fiber is having a moment on social media, and our gut tells us that it’s here to stay. Behind the “fibermaxxing” trend is a simple, smart idea: eating more fiber to support your overall health.
Unlike other internet fads, this one has some expert backing. Melissa Schmidt, registered dietitian and senior director of Food and Clinical Nutrition Services at HonorHealth, breaks down why fiber deserves a seat at the table next to protein.
Why your body loves fiber
Fiber is a naturally occurring carbohydrate mainly found in plant-based foods. But it’s not your typical starchy, sugary carb. “Unlike fats, proteins, sugars and starches that your body breaks down for energy, fiber moves through your digestive system mostly unchanged,” says Melissa.
Fiber comes in two types: soluble fiber supports cardiovascular health, while insoluble fiber may keep you more regular — which can ease common GI issues. Together, they help create a strong foundation for everyday wellness.
How much fiber is enough — and what’s too much?
The Academy of Nutrition and Dietetics recommends 25 to 35 grams of fiber per day for most adults. Fibermaxxers aim for that or more, which isn’t always better.
Nutrition experts say there is a limit your digestive system can handle easily. “Over 70 grams a day of fiber can cause bloating, cramping, constipation or diarrhea,” Melissa cautions. “When increasing fiber, do it gradually and drink plenty of water.” Your body appreciates a steady approach rather than a sudden overload.
Whole foods vs. fiber supplements
Supplements can be helpful if you’re not getting enough fiber in your diet, but they wouldn’t necessarily be a dietitian’s first choice.
“Whole foods are always preferred over supplements,” Melissa says. “Incorporating fiber in your diet helps keep you full longer and adds other vitamins and minerals that are important for overall health.” That feeling of satisfaction can also help with weight management because you are less likely to continue eating.
Simple swaps to boost fiber
Getting 25-35 grams of daily fiber in your diet isn’t as easy as it sounds. If you are trying to increase your fiber intake, start small and add one high-fiber food to every meal.
Plant-forward eating patterns like Blue Zones are a great place to start. “Their 'plant slant’ approach encourages filling most of your plate with plant foods like beans, nuts, fruits and leafy greens,” Melissa explains. These foods are naturally high in fiber and a major part of the lifestyle of some of the world’s longest-living people.
Make fiber a habit
Feeling better doesn’t come from chasing trends. It comes from small, steady choices. Whether you call it fibermaxxing or just smart eating, fiber earns its place as a daily essential — right alongside protein.