What Is Fibermaxxing? A Dietitian’s Take on the Latest Trend
Recently, you may have seen content all over TikTok about a new wellness trend called fibermaxxing- and you’re probably wondering: what is fibermaxxing exactly, and should you be doing it too?
In these videos, influencers show off their gut-friendly routines, eating things like chia seed pudding, fiber powders mixed into coffee, or high-fiber wraps, and claim that it’s helped with everything from bloating to appetite control. But is this trend really worth the hype?
In this blog, I’ll answer what is fibermaxxing, why fiber plays such a crucial role in your health, how to increase fiber, when to be cautious, and how to tell if this approach is right for you.
Overwhelmed by constant thoughts about food? Check out my blog, How Do I Stop Thinking About Food? What It Means and What to Do Next
What Is Fibermaxxing? Let’s Break It Down
At its core, fibermaxxing is the practice of intentionally maximizing your fiber intake. This can involve:
Fiber supplements like psyllium husk, acacia fiber, or inulin
Fiber-rich foods like chia seeds, flax, legumes, fiber tortillas, and oats
“Hacks” such as stirring fiber powders into smoothies, coffee, or even plain water
Unlike other nutrients, fiber isn’t absorbed by the body. Instead, it travels through your digestive system largely intact. This gives it some unique benefits:
Promotes satiety (feeling full)
Supports blood sugar regulation
Helps maintain regular bowel movements
Contributes to gut microbiome diversity
These are the mechanisms behind the digestion and weight loss claims linked to fibermaxxing. And while increasing fiber can offer real benefits, there’s always more nuance than social media trends make it seem.
Why Fiber Deserves the Spotlight
One of the reasons fibermaxxing is gaining popularity is because it’s focused on adding something helpful, rather than restricting foods. As a dietitian, I find that refreshing.
Even better? It’s addressing a real problem. Research shows that nearly 90% of Americans don’t meet their recommended fiber intake.
So… what is enough fiber?
Women: 25 grams/day
Men: 38 grams/day
Or: 14 grams per 1,000 calories consumed
Fiber is more than a digestive aid- it plays a central role in gut health. Once it reaches the large intestine, fiber becomes food for the bacteria that live there. These microbes ferment certain types of fiber to create short-chain fatty acids (SCFAs) like butyrate, which:
Support gut lining integrity
Reduce inflammation
Feed the “good” bacteria
Influence brain and immune health through the gut-brain axis
In other words, fiber helps build a resilient microbiome- something that affects almost every system in your body, including skin, hormones, mental health, and immunity.
How to Increase Fiber
If you're curious about how to start fibermaxxing, the best place to begin is your plate. Whole, fiber-rich foods offer a variety of nutrients beyond just fiber- like antioxidants, vitamins, minerals, and phytochemicals- that work together to support overall health.
Some great high-fiber food options include:
Chia seeds
Flaxseeds
Lentils
Black beans
Avocados
Berries
Pears, apples, and bananas
Whole grains like oats, quinoa, and farro
Vegetables like broccoli, carrots, Brussels sprouts, and sweet potatoes
Aim to build meals with a variety of these ingredients. Small swaps, like choosing high-fiber tortillas or adding a tablespoon of chia seeds to your smoothie, can add up quickly.
But what if you don’t enjoy many of these foods- or can’t consistently eat enough fiber through diet alone? That’s where fiber supplements may come in.
Popular options include:
Psyllium husk
Inulin
Acacia fiber
Partially hydrolyzed guar gum (PHGG)
While supplements can be a helpful tool to bridge the gap, they’re not one-size-fits-all. Some types of fiber can worsen bloating or discomfort depending on your gut health and tolerance.
That’s why it’s important to talk to your healthcare provider or a registered dietitian before starting a fiber supplement. They can help you choose the right type and dosage, and guide you through increasing fiber safely to minimize side effects.
What to Watch Out For
Now, before you join in, there’s something you need to know: too much fiber too quickly can cause problems.
Common symptoms of going “too hard” with fibermaxxing include:
Bloating
Gas
Cramping
Constipation or diarrhea
This highlights a key point: both too little and too much fiber can be problematic- especially if your gut isn't ready for the change.
Why does this happen? Your gut bacteria need time to adjust to a higher fiber intake. I recommend increasing fiber slowly- by about 5 grams per week- to let your body adapt. And don’t forget hydration: fiber absorbs water, so drinking more fluids is key to keeping things moving.
When Fibermaxxing May Not Be Right for You
There are also situations where fibermaxxing isn’t appropriate.
For example, individuals with certain gastrointestinal conditions- like Crohn’s disease, ulcerative colitis, gastroparesis, or even recent abdominal surgery- may need to follow low-fiber or low-residue diets to prevent irritation.
Even if you don’t have a diagnosed condition, some people find that more fiber = more bloating. If you’re already eating lots of fruits, vegetables, and whole grains but still dealing with persistent bloating and irregular symptoms…it may be a sign of underlying gut dysfunction. In these cases, fibermaxxing could actually make symptoms worse.
So, if you feel like you’re doing everything right but still feel off, consider functional testing such as a gut health test.
One test I often recommend is the GI-MAP (Gastrointestinal Microbial Assay Plus)- a comprehensive stool test that looks at the microbial composition of your gut. It can detect which microorganisms are present to identify any imbalances that might be contributing to your digestive symptoms.
This can help reveal the root cause and guide a personalized nutrition plan that may include temporarily reducing fiber or following a low-FODMAP or low-roughage diet.
The goal isn’t to avoid fiber forever. It’s to heal your gut so you can eventually enjoy high-fiber foods again- without discomfort.
What is Fibermaxxing?: The Takeaway
Fibermaxxing is a great reminder that fiber is an essential nutrient that most people aren’t getting enough of. For many, being more intentional about fiber can improve energy, digestion, and satiety.
However, fibermaxxing is not for everyone. Just because something works for someone on TikTok doesn’t mean it’s right for your body- and more doesn’t always mean better.
Here’s what to remember:
Fiber has amazing benefits- but it’s not magic
Increasing fiber intake slowly is the way to go
Your gut deserves personalized guidance
If you are interested in virtual 1:1 nutrition and health coaching, book a free discovery call today to learn more and get started.
