If you’ve been on social media or browsing wellness blogs lately, you may have heard the term “fibermaxxing.” It sounds like the latest fitness trend, and in many ways, it is. But what exactly is fibermaxxing, and should you hop on the high-fiber train? Let’s break down what fibermaxxing means.

What is fibermaxxing?

Fibermaxxing is the practice of dramatically increasing your fiber intake, often well above the recommended daily amount, to optimize digestion, support weight loss, improve metabolic health, and boost gut microbiome diversity.

It’s rooted in the idea that fiber is a “super nutrient” for gut health and satiety. With benefits such as blood sugar control, reduced cholesterol, and bowel regularity, fiber has always had a strong reputation. Fiber is having a new moment among wellness influencers who are highlighting fiber for its amazing nutritional qualities.

Here’s a few examples of fibermaxxing:

• Adding fiber such as chia seeds, psyllium husk, and flaxseed to everything
  
  
• Eating 20–30 g of fiber per meal
  
  
• Swapping protein bars for high-fiber bars
  
  
• Drinking fiber-fortified shakes and teas
  
  
• Following plant-based, whole-food diets packed with legumes, vegetables, and grains
  
  

It’s important to understand how much fiber you actually need

Fiber is essential for digestion, metabolic health, and even hormone balance—but that doesn’t mean more is always better. Like most things in nutrition, it's about listening to your body and finding the right kinds, right amounts, and right timing for you.

According to the Academy of Nutrition and Dietetics, the general daily recommendation is:

• 25 g of fiber for adult women
  
  
• 38 g of fiber for adult men
  
  

Most Americans fall short of these daily goals, averaging just 10–15 g per day. So yes, increasing fiber intake is a great idea for most people.

But fibermaxxing often involves going above 40–50 g per day—sometimes up to 75 g or more. Eating 75 g of fiber a day—or 30 g per meal—might sound like a health flex, but for many people, that could be a recipe for bloating, discomfort, or even nutrient malabsorption. For most, that level is too high unless you’ve gradually built up to it, are well hydrated, and have excellent gut tolerance.

Is fibermaxxing safe?

The answer: it depends on your approach and your gut.

Here are the pros and cons to consider:

Potential benefits of higher fiber intake

• Improved satiety: Fiber helps you feel fuller for longer, which can reduce cravings and overeating.
• Better blood sugar control: Soluble fiber slows the absorption of sugar into the bloodstream.
• Weight management: High-fiber foods tend to be more nutrient-dense and lower in calories.
• Enhanced gut health: Prebiotic fiber feeds healthy gut bacteria, boosting your microbiome.
• Reduced risk of chronic disease: High fiber is linked to a lower risk of heart disease, stroke, and certain cancers.
  
  

Potential risks of going overboard

• Bloating, gas, and discomfort: This happens especially if you increase too quickly or don’t drink enough water. 
• Too much, too fast: The body needs time to adjust. Jumping from 15 g to 60 g overnight? Not the best idea.
• Digestive distress: Those with IBS, IBD, or a sensitive gut may experience worsened symptoms.
• Nutrient interference: Excessive fiber may reduce absorption of minerals like calcium, iron, and zinc.

How to fibermaxx safely:

If you’re curious about increasing your fiber intake, here’s how to do it the smart way:

• Go slow. Increase fiber by 5 g per week. Let your gut adapt to the changes.
• Stay hydrated. Fiber pulls water into the digestive tract. Aim for at least 8–10 cups (64–80 oz) of water daily.
• Mix your sources. Combine soluble fiber (oats, beans, flaxseed) and insoluble fiber (whole grains, vegetables) for balanced benefits.
• Listen to your body. Bloating, pain, or irregular stools? Scale back and reassess.
• Talk to a pro. If you have gut conditions, medications, or chronic bloating, consult a dietitian before ramping up fiber.

Bottom line: Is fibermaxxing worth it?

For most people, adding more fiber to their diet is a good thing, especially when it comes from whole-food sources like fruits, veggies, legumes, and seeds. 

What’s often more impactful than hitting a huge number is diversifying your fiber sources. Getting fiber from a wide range of whole foods—fruits, vegetables, legumes, seeds, nuts, and resistant starches—helps nourish your microbiome and keeps your digestion resilient without overloading your gut.

Fibermaxxing is not a one-size-fits-all solution. Like any trend, it works best when tailored to your body and lifestyle. Done thoughtfully, increasing fiber can be a game-changer for your health and digestion. But take it one bite at a time—your gut will thank you.

So instead of fibermaxxing, think fiber matching: matching your intake to your needs, your gut, and your lifestyle.

Try this: 

• Start your day with overnight oats topped with chia seeds and berries
• Pair lunch with a lentil salad
• Snack on raw veggies with hummus 

Small swaps make a big difference!

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Written by: Roseanne Schnell, CDN, Head Dietitian at Shed

Roseanne Schnell is a certified dietitian nutritionist and Health Coach with a strong passion for holistic health and wellness. As Head Dietitian at Shed, she leads the development of nutrition education and coaching strategies. She also plays a key role on Shed’s supplement science team, helping to formulate evidence-based products designed to support real, lasting change. With a focus on balanced eating and sustainable lifestyle habits, Roseanne empowers clients to make informed choices that promote long-term well-being.

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References:

DOI: 10.3390/nu5041417

Dietary Guidelines for Americans

https://medlineplus.gov/dietaryfiber.html

Anderson, J. W. et al. (2009). Health benefits of dietary fiber. Source: Nutrition Reviews, 67(4), 188–205. DOI: 10.1111/j.1753-4887.2009.00189.x

Weickert, M. O., & Pfeiffer, A. F. (2008). Metabolic effects of dietary fiber consumption and prevention of diabetes.  Source: Journal of Nutrition, 138(3), 439–442.

Tolerable Upper Limits (TULs) and cautions on potential digestive issues from excessive fiber, particularly without proper hydration.

Dietary Fiber and Mineral Bioavailability Reference: Weaver, C. M., & Plawecki, K. L. (1994). Dietary calcium: adequacy of a vegetarian diet. Source: American Journal of Clinical Nutrition, 59(5 Suppl), 1238S–1241S.

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

DOI: 10.1136/bmj.k2179