A new social media trend called fibermaxxing is gaining popularity by encouraging individuals to increase their dietary fiber intake through meal plans and daily challenges. While many Americans do not consume enough fiber, some content promoting the trend suggests extreme intakes of upwards of 50 grams, which can cause physical discomfort.
The Role of Dietary Fiber
Dietary fiber is a carbohydrate found in plant foods that human digestive enzymes cannot break down. According to Kirea Snell, a graduate student in the Department of Nutrition and Integrative Physiology at the University of Utah, fiber plays an important role in gut function and overall health.
Health Benefits of Fiber Intake
Benefits of sufficient fiber intake include blood sugar control, lower LDL cholesterol, maintained regular bowel movements, increased feelings of fullness for weight management, a healthy gut microbiome, and reduced risk of colorectal cancer.
Recommended Daily Fiber Limits
The general recommendation for fiber is 14 grams per 1,000 calories consumed. This typically translates to 25 grams per day for women and 38 grams per day for men. While there is no official upper limit, eating significantly more than the recommended amount does not necessarily provide extra health benefits and can cause bloating, gas, discomfort, and bowel irregularity.
Tips for Increasing Fiber Safely
To increase fiber intake safely, experts suggest starting slowly by adding five grams of fiber per day for five days before increasing further. It is also important to drink plenty of water, as low water intake can worsen negative side effects of a high-fiber diet.
Easy Dietary Changes to Make
Simple dietary changes include:
Adding fruits and nuts to oatmeal to increase fiber from 4 grams to 10 grams.
Swapping refined grains for whole-grain options, such as moving from regular pasta to whole wheat pasta.
Incorporating beans into meals, such as adding chickpeas to pasta salad.
While fiber supplements are available, they may be unnecessary unless a person is experiencing constipation. Obtaining fiber from whole foods is considered better for both gut health and cost.
The fibermaxxing trend has raised awareness about the benefits of fiber, but extreme amounts are not required to improve health. For those seeking personalized nutrition assessments or coaching, the Osher Center for Integrative Health at University of Utah Health provides various programs.
