Fibermaxxing explained: How you can benefit from more fiber

You’ve probably heard that fiber is good for you. The trouble is, more than 90% of Americans don’t get enough. But a growing trend called “fibermaxxing” is getting people to actually do something about it. 

What is fibermaxxing? 

There are no hard and fast rules when it comes to this social media trend. In general, “fibermaxxing” means going all-in on fiber-rich foods. The trend took off when people started sharing what happened after they loaded up on beans, vegetables, fruit and whole grains. They reported having more energy. They said their stomachs felt better and they were losing weight.  
 
Adults should eat 25 to 38 grams of fiber per day, but we almost always fall short. In this case, “maxxing” your fiber intake to reach the recommended amounts could do your body good. One caveat: Don’t up your fiber intake too quickly. This could leave you feeling bloated and gassy. 

The health benefits of fiber 

Many people probably think fiber’s main job is to keep you regular. While that’s one benefit, there are many more.  

It helps your heart 

There are two types of fiber—soluble and insoluble. Soluble fiber is found in apples, avocados, bananas, black beans, brussels sprouts, oats and peas. This type of fiber is good for your heart. Soluble fiber can lower cholesterol levels. It acts like a sponge in your GI tract, “soaking” up the cholesterol. Getting 5 to 10 grams of soluble fiber each day may help reduce total and LDL cholesterol by five to 11 points. 

Have blood pressure? Fiber may help. Dietary fiber also significantly reduces blood pressure. Each extra 5 grams per day of fiber is estimated to reduce systolic blood pressure by 2.8 mm Hg and diastolic by 2.1 mm Hg. For adults with hypertension, the minimum daily fiber intake should be more than 28 grams per day for women and more than 38 grams per day for men. 

It helps you lose weight 

People who eat more fiber tend to eat fewer calories overall. Why? High-fiber foods take longer to digest. This means you stay full longer. Also, high fiber foods tend to have fewer calories. Fibrous foods also take longer to chew. Research shows that eating at a slower pace (by about 20%) can cut down how much you eat by 10% to 13%. 

It helps steady blood sugar levels 

Fiber slows down how fast your body absorbs sugar from the food you eat. So instead of a quick rise in blood sugar after eating, you get a steady rise and fall. If you have type 2 diabetes or issues with your blood sugar levels, make fiber your friend.  

It supports your gut 

Your gut is full of good bacteria that help your body absorb nutrients and fight off germs. It also plays a role in supporting your mood. The bacteria use fiber as fuel. Keeping your gut well fed with fiber means a happy gut, i.e., less bloat and regular bowel movements.  

How to add more fiber to your diet (without overdoing it) 

Fiber is found in plant-based foods. Think: beans, lentils, fruit, vegetables, whole grains, nuts and seeds. To “fibermaxx,” add more of these foods to your diet. But easy does it. If you currently eat 10 to 15 grams of fiber per day and try to go to 30, 40, 50 grams or more, your gut will not be happy. Add fiber gradually over a few weeks. And drink plenty of water.  
 
Fibermaxxing isn’t a fad. It’s just what dietitians and health experts have been saying for years. If there’s one change you make to your diet this year, make friends with fiber. Your body will thank you.