Fibermaxxing: Can You Have Too Much Fiber?
Fibermaxxing: Can You Have Too Much Fiber?
By: Kirea Snell
Graduate Student, Department of Nutrition and Integrative Physiology
University of Utah
Fiber is having a moment on social media. The trend known as “fibermaxxing” encourages people to eat more fiber by increasing intake through high-fiber recipes, meal plans, and daily challenges.
While most American don’t get enough fiber, some fibermaxxing content promotes extreme high-fiber intakes—upwards of 50 grams—which can lead to discomfort.
If you’re curious about “fibermaxxing” or increasing your fiber intake, here's what you need to know to do it safely and comfortably.
Why Is Fiber Important?
Dietary fiber is a type of carbohydrate found in plant foods that human digestive enzymes cannot break down. Even though fiber doesn’t provide energy, it plays an important role for normal gut function and your overall health.
Getting enough fiber can help:
- Blood sugar control
- Lower LDL cholesterol
- Maintain regular bowel movements
- Increases feelings of fullness, which can help with weight management
- Reduce risk of colorectal cancer
- Promote a healthy gut microbiome
How Much Fiber Do You Really Need?
The general recommendation is 14 grams of fiber per 1,000 calories consumed. For most adults, this works out to:
- 25 grams of fiber per day for women
- 38 grams of fiber per day for men
There is no official upper limit for fiber. However, eating much more than the recommended amount doesn’t necessarily provide additional health benefits. In fact, increasing fiber too quickly or eating very large amounts can cause:
- Bloating
- Gas
- Discomfort
- Bowel irregularity
How to Increase Fiber Without Discomfort
If you’re not used to eating a lot of fiber, adding too much too quickly can be hard on the digestive system. To help avoid negative side effects:
- Start slow. Add five grams of fiber per day for five days. If this goes well, repeat until you reach the recommended daily amount.
- Drink plenty of water. Negative side effects are worsened when a high-fiber diet is consumed with low water intake.
How to Add Fiber in Your Diet
Small changes can make a big difference.
1. Add Fruits and Vegetables
Instead of plain oatmeal, try topping it with fruits and nuts.
- 1 cup oatmeal = 4 grams fiber
- Oatmeal with ½ cup raspberries and ¼ cup walnuts = 10 grams
2. Add Whole Grains
Swap refined grains for whole-grain options when possible.
- Regular pasta (3 grams) à Whole wheat pasta (7 grams)
- White bread (0 grams) à Whole wheat bread (2 grams)
3. Add Beans to Meals
Beans are an easy way to boost fiber in foods you already enjoy.
- Pasta salad (4 grams) à Pasta salad with chickpeas (9 grams)
Do You Need a Fiber Supplement?
Fiber supplements may seem like an easy answer but are unnecessary unless you are experiencing constipation.
Getting fiber from whole foods is better for both your gut health and your wallet. Using fiber supplements also increases the risk of having too much too soon and can cause digestive discomfort.
Get the Right Help from University of Utah Health Experts
Many people could benefit from eating more fiber, but more isn’t always better. The fibermaxxing trend has helped raise awareness about the benefits of fiber, but you don’t need extreme amounts to improve your health.
If you have questions about fiber intake or are interested in improving your nutrition, the Osher Center for Integrative Health at University of Utah Health can provide personalized nutrition assessments, coaching, and weight managements programs to empower you to make information choices about your health.
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