Fibermaxxing: From Trend to Table

Jake Newby

10.21.2025 | 4 min read

Health and Wellness

Diet and Nutrition

Body

Physical Health

Key Takeaways

Fibermaxxing is when you intentionally increase your daily fiber intake — through whole foods and/or supplements — to get more than the minimum recommended amount of fiber.
A high-fiber diet can help reduce the risk of chronic diseases and help you to feel fuller for longer and more energized compared to refined carbohydrates.
Oatmeal, avocado, legumes, hummus and popcorn are examples of fiber-rich foods.
Though some people may turn to supplements for fiber, we are better off getting fiber from food, where the nutrients work in synergy with each other.

“Fibermaxxing” might be one of the few “maxxing” trends that experts can actually get behind.

In the last year, TikTok and other social media platforms have popularized trends such as “sleepmaxxing” and “looksmaxxing.” It’s a genre of behavior that involves taking beauty and lifestyle habits to the extreme. Experts have either found flaws in these trends or deemed them unproven. But fibermaxxing has so few faults that dietitians hope it’s more than just a trend.

What are the benefits of fiber?

While most everyone seems to be focused on protein this year, fiber is a nutrient that deserves more of your attention. Current dietary guidelines for Americans recommend 38 grams of fiber per day for men and 25 grams of fiber per day for women. However, more than 90% of American adults fail to reach the minimum fiber threshold, according to the American Society of Nutrition.

A diet high in fiber can help reduce the risk of chronic diseases and help you to feel fuller for longer and more energized compared to refined carbohydrates. Other benefits include:

Feeding beneficial gut bacteria and promoting a healthy gut microbiome
Keeping bowel movements consistent and prevents constipation
Keeping you fuller for longer, which can promote weight loss
Promoting heart health by lowering LDL or “bad” cholesterol levels
Slowing glucose absorption and keeping blood sugar levels stable

What is fibermaxxing?

Fibermaxxing is when you intentionally increase your daily fiber intake — through whole foods and/or supplements — to get more than the minimum recommended amount of fiber.

If you are someone who struggles to get your daily recommended amount of fiber, here are some suggestions.

Eat oatmeal for breakfast multiple times per week: Dry oats are a fantastic source of fiber, netting you 8 grams in just 1 cup (that amount decreases a bit when cooked). Add a tablespoon of either flaxseeds or chia seeds to your oatmeal and you are up to 10-to-13 grams of fiber for the day before the afternoon even starts.

Eat more avocado: Most people will mention the fat and protein contain in avocados before discussing them as a fiber source, but they tick that box as well. One whole avocado has 10 grams of fiber.

Add black beans or nuts to your salad: 1 cup of black beans contains 15 grams of fiber and 1 cup of chickpeas contains 12 grams.

Snack healthier: Snacking on hummus – which is chickpea-based – with your vegetables is another way to sneak in some fiber. The best fiber-friendly fruit options are raspberries (eight grams of fiber in one cup), pears with skin (5 to 6 grams of fiber) and apples with skin (4 to 5 grams of fiber).

Is There a Downside to Too Much Fiber?

Consuming too much fiber too fast can cause bloating, gas and cramping. You can still capture the spirit of fibermaxxing and avoid these side effects by increasing your fiber intake gradually.

For example, if you are a man who is only getting 10 grams of fiber per day now, take it slow en route to your goal of 38 grams per day. Start introducing between 3 and 5 grams of added fiber to your diet per day.

Additionally, if you fibermaxx without hydrating, you could be more susceptible to constipation. Fiber needs fluid to move through the digestive tract; it acts like a sponge.

What to know about reaching your daily fiber intake through supplements

If you do turn to supplements for fiber, you should first find out how many pills you have to take per day to hit your recommended daily intake. Sometimes, it may be quite a few.

Gummy or powder fibers can help, but real food offers added nutrients and diversity for gut bacteria. Even when supplements do contain nutrients, we’re better off getting fiber from food, where the nutrients work in synergy with each other. When we extract nutrients from pills, they don’t perform for our bodies the same way nutrients from food do.

If your body is struggling to process fiber and retain its benefits, talk to your primary care provider about using supplements as a solution. Otherwise, it’s a good rule of thumb to lean toward whole foods.

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