There’s a new trend making waves on social media called “fibermaxxing,” which is catching people’s attention as a clever nutrition tip. Essentially, it involves upping your daily fiber intake by incorporating foods like leafy greens, seeds, nuts, fruits, and other fiber-rich options into your meals. Folks on TikTok are buzzing about how adding more fiber has helped them reduce bloating and improved their digestion, thanks to fiber’s role in promoting a healthy gut.
Robin DeCicco, a certified holistic nutritionist based in New York, told Fox News Digital that increasing fiber can be “quite beneficial.” She expressed her approval, saying, “As a health professional, I wholeheartedly like that people are now more aware of the importance of fiber.” Fiber offers a host of benefits, from improving gastrointestinal health to aiding cardiovascular health, managing weight, preventing diabetes and certain cancers, and helping you feel fuller throughout the day while minimizing cravings.
According to the USDA Dietary Guidelines, it’s recommended that men consume between 28 to 45 grams of fiber daily, while women should aim for 22 to 28 grams. DeCicco suggests adding color to your meals and using nuts and seeds as “accessories,” which she believes is the “easiest way to add fiber throughout the day.” She explained, “Color is synonymous with fiber — berries with breakfast, snacks consisting of carrot and celery sticks with pumpkin and sunflower seeds, or apple slices with natural peanut butter, and meals with side salads.”
However, DeCicco warns that too much fiber can cause complications for some folks. “Health is individualized,” she pointed out, adding that people with certain pre-existing gastrointestinal conditions should be cautious before jumping on the fibermaxxing bandwagon. “If your system is not used to fiber and you start to overload, you can easily become bloated, get cramps and have constipation,” she advised.
DeCicco recommends easing into fiber consumption to avoid discomfort. “If you have certain pre-existing gastrointestinal conditions, this is not a trend to follow without making adjustments,” she cautioned. “This is why it’s especially important to incorporate fiber slowly,” stressing her mantra of “baby steps” when introducing fiber to her clients. Starting small and gradually increasing fiber intake can lead to long-term health benefits.
For instance, when it comes to ground flaxseed or chia seeds, DeCicco suggests starting with just 1 or 2 teaspoons and slowly increasing over several weeks. For those who have trouble digesting raw vegetables, she recommends lightly sautéing, steaming, or roasting them to reduce gastrointestinal distress. “It’s very common for people to have a hard time digesting large salads, and also raw cruciferous veggies like broccoli and cauliflower,” she noted.
If you find yourself feeling bloated after increasing your vegetable intake, DeCicco suggests switching to cooked veggies to see if that makes a difference. She emphasizes the importance of staying hydrated, especially if constipation occurs after eating too much fiber. Drinking water can help move fiber through the digestive tract and soften stool.
DeCicco advises, “If you plan to increase fiber, you must increase water throughout the day,” cautioning that caffeinated drinks can lead to dehydration. Adding a splash of lemon or lime to your water can help with absorption, as can incorporating electrolytes.
