{"id":1588,"date":"2025-08-05T16:40:38","date_gmt":"2025-08-05T16:40:38","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=1588"},"modified":"2025-08-05T16:42:53","modified_gmt":"2025-08-05T16:42:53","slug":"a-dietitians-view-on-the-nutrition-trend-fibermaxxing","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=1588","title":{"rendered":"A Dietitian\u2019s View on the Nutrition Trend, Fibermaxxing"},"content":{"rendered":"\t\t
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A Dietitian\u2019s View on the Nutrition Trend, Fibermaxxing<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Fibermaxxing.\u00a0 You\u2019ve heard of it right?\u00a0 Oh, you haven\u2019t? Well, you\u2019re in for a treat.\u00a0 Fibermaxxing is a current social media trend (<\/span>thank you TikTok<\/span><\/i>) where people are maximizing their fiber intake.\u00a0 Get it?\u00a0 Maximizing\u2026.Fibermaxxing- so clever.<\/span><\/p>

Well, how much fiber do I even need?\u00a0<\/b><\/p>

According to the Dietary Guidelines for Americans 2000-2025 more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber!\u00a0 So, if you\u2019re reading this there is a very high chance that you or the person sitting next to you is not hitting their fiber needs, time to listen up. On average, Americans are getting\u00a0 about 15 grams of fiber per day, and the recommendation is (in general) 25 grams for women and 38 grams for men.\u00a0 Specific recommendations are 14 grams of fiber per 1000 calories consumed.\u00a0 Meaning, if you eat 2000 calories per day, you need 28 grams.\u00a0 Fibermaxxing is hitting those recommendations and often exceeding them!\u00a0 The trend seems to be promoting about 30-40 grams per day, so for a woman who needs 28 grams, that\u2019s quite a bit more.<\/span><\/p>

Wait, why do I even need fiber?<\/b><\/p>

People on the paleo diet (<\/span>don\u2019t get me started!<\/span><\/i>) say I don\u2019t need fiber at all.\u00a0 Ok, but just like you don\u2019t <\/span>NEED<\/span><\/i> a car, it makes life a lot better right?\u00a0 High fiber diets support gut health and digestion, improve blood sugar control and heart health, keeps you feeling fuller longer, which can help weight management or weight loss. Long story short, our body loves fiber.\u00a0 And I don\u2019t know about you, but a happy gut keeps me happy.\u00a0 I\u2019m not very pleasant to be around when I\u2019m bloated, constipated, hungry\u2026.<\/span><\/p>

FINE! I\u2019ll eat more fiber.\u00a0 Where do I find it?<\/b><\/p>

Well, the best way is through foods like whole grains, fruits, vegetables, legumes, beans, nuts, and seeds.\u00a0 Check out this list,<\/span> (<\/span>click here<\/span><\/a>) for a whole bunch of foods and how much fiber they contain.\u00a0 On average a serving of fruits, veggies, and whole grains come with about 3 grams of fiber.\u00a0 But this is an average and it really varies item to item (and serving size to serving size).\u00a0 Raspberries come with 8 grams of fiber per cup, while beans come with about 8 grams for \u00bd a cup.\u00a0 See what I mean?. But, you can do fiber supplements like Benefiber, or fortified fiber foods like Fiber One cereal if that helps as well.\u00a0 Heck, you can even find fiber gummy bears.\u00a0 Seriously- I\u2019ve never had them, but <\/span>they exist<\/span><\/a>!<\/span><\/p>

So, are dietitians actually supporting a TikTik trend?<\/b><\/p>

Surprisingly\u2026.YES!.\u00a0 Fiber is not a popular nutrient like protein- who is getting all the love teaser days..\u00a0 Fiber is the grunt worker, doing all the awesome stuff behind the scenes and getting little to no credit.\u00a0 So if Fibermaxxing is getting people to eat more fiber- then I hope this is a trend that stays!<\/span><\/p>

Wait, there has to be a catch, right?<\/b><\/p>

All too often these trends are expensive, or time consuming.\u00a0 Not this one.\u00a0 Whole grains, apples, bananas, baby carrots.\u00a0 All relatively inexpensive.\u00a0 And it doesn\u2019t get much easier than canned beans. BUT!!!!\u00a0 We do want to issue a warning.\u00a0 (<\/span>Sounds ominous right?<\/span><\/i>)\u00a0 You can do too much too fast!\u00a0 Fibermaxxing promotes a lot of fiber, at least 25 grams or more.\u00a0 But if you\u2019re at 15 grams right now (or possibly less) DO NOT jump right to 30 grams.\u00a0 It\u2019s like stuffing a huge wad of toilet paper down the drain.\u00a0 It\u2019s gonna get clogged- and eating a bunch of fiber your body isn\u2019t used to can cause some \u201cbackups\u201d (<\/span>you know what I mean?<\/span><\/i>).\u00a0 You need to add fiber slowly to your diet WITH water.\u00a0 The water (or any liquid for that matter, but water is great!) is going to keep it moving through you. Literally.\u00a0 Then, listen to your body.\u00a0 Some people do well with lots of fiber and can eat as much as they want (seriously, I\u2019ve heard of people eating 100+ grams per day without issue).\u00a0 But others find too much fiber can bother their gut and cause bloating and discomfort.\u00a0 So add it in slowly and find your sweet spot.<\/span><\/p>

\u00a0<\/span><\/p>

\u2705 Healthier Ways to “Fiber-Maxx” (RD-Approved)<\/b><\/p>

  1. Start the day with a dose of fiber:\u00a0 <\/b>oats, chia seeds, or berries with your breakfast(or all 3!)<\/span><\/li>
  2. Fiber fill your snack: <\/b>\u00a0hummus and veggies, trailmix, or fruit with skin<\/span><\/li>
  3. Use lentils or beans:<\/b> in salads, soups, and bowls<\/span><\/li>
  4. Swap in a whole grain:<\/b> like quinoa, farro, and barley (in place of a refined grain like white rice, or noodles)<\/span><\/li>
  5. Add ground flax or psyllium<\/b> to yogurt, smoothies, or baking (literally anything that stirs)<\/span><\/li>
  6. Spread the fiber<\/b>: with avocado! On toast, in place of mayo, or as a dip (love me some guac!)<\/span><\/li>
  7. Power to the potato<\/b>: With about 3 grams for a medium potato (doesn\u2019t matter what kind) these little guys are nutritious and so versatile.<\/span><\/li>
  8. Pop in some fiber<\/b>– literally- popcorn is a great snack AND contains almost 4 grams of fiber (3.6 grams if you want me to be exact- which is exactly the stage my 6 year old is in)<\/span><\/li><\/ol>

    Final Word<\/b><\/p>

    Fibermaxxing, when done right, is a great trend that promotes <\/span>a variety of foods, a happy gut, and disease prevention<\/b>. Just avoid jumping in the deep end.\u00a0 Go slow and focus on fiber quality, variety, and your personal tolerance matters more than raw numbers.<\/span><\/p>

    Stay Happy, Stay Healthy,<\/span><\/p>

    \"Chris<\/p>

    This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<\/span>simplestartnutrition.com<\/span><\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0 <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Fibermaxxing.\u00a0 You\u2019ve heard of it right?\u00a0 Oh, you haven\u2019t? Well, you\u2019re in for a treat.\u00a0 Fibermaxxing is a current social media trend (thank you TikTok)<\/p>\n","protected":false},"author":2,"featured_media":1589,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-1588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2025\/08\/Add-a-heading-3.png?fit=1920%2C1080&ssl=1","_links":{"self":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1588","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1588"}],"version-history":[{"count":4,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1588\/revisions"}],"predecessor-version":[{"id":1594,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1588\/revisions\/1594"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/media\/1589"}],"wp:attachment":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}