Fibermaxxing is having a moment online, but dietitians say the biggest mistake is treating fiber like a “more is always better” challenge.
Most Americans Aren’t Getting Enough
Dietitians say the trend is built around a real problem: most Americans consume far less fiber than recommended. General guidance is about 25 grams a day for women and 38 grams for men, although individual needs vary.
Whole Foods Beat Fiber Hype
Experts recommend getting fiber from foods such as beans, lentils, oats, berries, vegetables, nuts and whole grains rather than obsessing over products simply because their labels advertise added fiber. Those foods also provide vitamins, minerals and other beneficial compounds.
Increase It Gradually
This is the big catch. Suddenly piling beans, chia seeds, bran and high-fiber cereals onto every meal can overwhelm the digestive system. Dietitians recommend increasing fiber gradually instead of making a dramatic overnight jump.
Water Matters Too
Fiber and fluids work together. Increasing fiber without drinking enough can contribute to constipation and discomfort. The Academy of Nutrition and Dietetics specifically recommends plenty of fluids while increasing fiber.
“Maxing Out” Isn’t the Goal
Dietitians say the better idea is making fiber-rich foods a normal part of meals and snacks rather than chasing the highest possible number. More fiber isn’t automatically better if the change leaves someone feeling miserable.