Is ‘Fibermaxxing’ the New ‘Protein Goals’? I Asked Nutrition Experts

If you’ve been paying close attention to your protein goals, you may be avoiding another crucial part of your diet: fiber. According to a 2017 article on the findings of a diet and fiber summit, an estimated 95% of American adults and children do not consume enough carbohydrates.

“Even though fibromaxxing is a current nutrition trend, its goal is to ensure that people eat more fiber,” Eliza Whitaker, founder and dietitian at Nourished Nutrition and Fitness, tells me. “The standard American diet lacks fiber.”

Taking a cue from this trend, meal delivery services are now offering plans designed to help customers increase their fiber intake. Purple Carrot, CNET’s favorite high-protein vegan meal delivery service, recently added a high-fiber plan to its list.

Now the question is: should you try fibromaxxing? That’s what the experts say.

What is fibromaxxing?

The social media trend called Fibermaxxing encourages people to increase their daily fiber intake by eating good sources of fiber, such as flaxseeds, beans, nuts and fruits. “The goal is to improve digestive health, promote a feeling of fullness, and promote weight loss,” says Jessica McAllister, owner and chief dietitian of Dietitian Approved Nutrition, LLC.

It’s important to meet the recommended daily fiber intake, but as we’ve mentioned, about 95% of American adults and children don’t eat enough fiber. “The recommended daily intake of fiber is between 25 and 38 grams per day for adults, depending on gender and age,” says Whitaker.

Getting enough fiber is important: According to the Cancer Research Institute, rates of colorectal cancer are increasing significantly among young adults. CRC is the third leading cause of cancer death in both men and women. One factor that may increase your risk of CRC is a diet high in processed foods and red meat, but low in fiber, vegetables, and fruits.

Is fibromaxxing safe for everyone?

For the average healthy person, registered dietitian Maya Feller, founder of Brooklyn-based Maya Feller Nutrition, says it’s best to gradually increase the recommended daily fiber intake. But exceeding this amount can cause gastrointestinal side effects, she explains. “For those who suffer from certain intestinal diseases, this is not a good idea,” she says. This may include people with irritable bowel syndrome, Crohn’s disease, and diverticulitis.

McAllister emphasizes adding fiber gradually, because a sudden increase can cause bloating, gas, cramping and other digestive discomfort. She recommends increasing your intake of whole foods while drinking plenty of water.

For adults who don’t consume enough fiber, fibromaxxing can be particularly helpful, according to Whitaker, who explains: “Eating more fiber can improve gut health, digestion, lower LDL cholesterol levels, help with blood sugar management, reduce the risk of chronic disease, and keep you fuller longer.” »

Whitaker notes that people focused on heart health, gut health, or weight management may especially benefit from a diet high in fiber. Foods rich in fiber include chia seeds, oats, quinoa and lentils, among others.

Who should avoid fibromaxxing?

“People with certain medical conditions should avoid fibromaxxing or consult a doctor before trying it,” advises McAllister, saying this applies to people with irritable bowel syndrome, small intestinal bacterial overgrowth, diverticulitis and other gastrointestinal issues.

Whitaker adds that people with inflammatory bowel disease, Crohn’s disease, or gastroparesis should also be cautious and consult their doctor first. According to Feller, anyone with a history of eating disorders or active eating disorders should avoid consuming fiber because careful monitoring of food intake can trigger disordered behaviors.

Additionally, “a rapid increase or excessive amounts of fiber can lead to bloating, gas, abdominal pain, constipation, and even intestinal blockages, especially in people with gastrointestinal disorders,” says McAllister.

Can fibromaxxing help you lose weight?

Fiber can make you feel full longer and improve digestion, which can help you lose weight, says McAllister. “However, weight loss also depends on creating a calorie deficit, so it’s important to ensure you’re consuming fewer calories overall,” she adds.

According to Feller, fibromaxxing should not be used as a weight loss technique if you plan to consume fiber beyond the recommended daily amount. Too much fiber can lead to multiple bowel movements per day, which can lead to malabsorption and, in severe cases, malnutrition.

What are the benefits of a high fiber diet?

According to Feller and McAllister, fiber has a variety of benefits, including:

• Reduce LDL cholesterol by binding it and excreting it in the stool
• Maintain stable blood sugar levels
• Prebiotic fiber – fiber that your body doesn’t digest – which helps increase beneficial gut bacteria
• Reduce inflammation throughout the body, possibly reducing the development of chronic inflammatory diseases
• Regulate bowel movements
• Reduce the risk of chronic diseases, including colorectal cancer, type 2 diabetes and cardiovascular disease

What is fiber?

Unlike other carbohydrates that are broken down into sugar molecules, fiber is a carbohydrate that your body cannot digest. As a result, it plays a crucial role in maintaining your gut health.

Fiber is divided into two different types: soluble and insoluble.

What is soluble fiber?

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, says McAllister, which can help lower blood sugar levels and cholesterol. This is what most fiber supplements are made of.

Sources of soluble fiber include oats, apples, carrots, beans, peas and psyllium. Psyllium is a laxative made from the seed husks of the Plantago ovata plant.

What is insoluble fiber?

Insoluble fiber is usually the coarse fiber – the indigestible parts of plants – that you may notice in your stool. “This adds bulk to stools and helps food move through the digestive system, promoting regularity and preventing constipation,” says McAllister.

Examples include celery stalks, apple skin, the crunchy texture of seeds and nuts, and the external bran of whole grains.

How much fiber do you need per day?

McAllister points out that fiber needs are not universal. Instead, they vary based on health, gender and age.

According to the U.S. Department of Agriculture’s 2020-2025 Dietary Guidelines for Americans, women ages 19 to 30 are recommended to consume 28 grams of fiber per day. For women aged 31 to 50, the recommended intake is 25 grams. Women ages 51 and older should aim for 22 grams of fiber per day.

For men aged 19 to 30, a daily intake of 34 grams of fiber is recommended. For ages 31 to 50, it’s 31 grams and for men 51 and older, it’s 28 grams.

To put that into perspective, the Dietary Guidelines for Americans reveal that in a half-cup of cooked lentils, there are 7.8 grams of fiber. In a medium apple with skin, there are 4.8 grams of . In ½ cup of ready-to-eat whole grain cereal, you will find 7.5 grams of fiber.

People with certain health conditions, including chronic constipation, high cholesterol, and type 2 diabetes, may need additional fiber. McAllister adds that the same can apply to people who are pregnant or breastfeeding.

Following these recommendations is important because, according to registered dietitian Alyssa Smolen, “the harm that can potentially result from too much fiber is adverse effects like diarrhea, which puts people at risk of losing nutrients like electrolytes.” » Too much fiber means consuming more than the recommended daily amount for your age, gender and lifestyle.

What are the best sources of fiber?

For people who want to try fibromaxxing or simply want to be more mindful of their fiber intake, Whitaker recommends focusing on a variety of whole food fiber sources.

“Try adding chia seeds or flax seeds to your breakfast foods like oatmeal and smoothies, or mix a handful of legumes like chickpeas or lentils into salads,” says McAllister. “Opt for whole grains like quinoa or brown rice as a side dish and snack on fiber-rich foods like nuts and fruits.”

Feller adds that beans, prunes, fonio (an ancient grain), and cruciferous vegetables like cabbage and broccoli are also good fiber-rich options. And again, you need to make sure you’re drinking enough water to keep up with all the fiber you’re consuming.

In summary, foods that are good sources of fiber include:

• Chia Seeds
• Flax seeds
• Oats
• Chickpeas
• Lenses
• Quinoa
• Brown rice
• Nut
• Fruit
• Beans
• Prunes
• Fonio
• Cabbage
• Broccoli

According to McAllister, these changes can increase your fiber intake by 5 to 15 grams per meal, helping you meet your recommended daily intake of 25 to 38 grams, depending on your age, gender and health.

So, ultimately, fibromaxxing is just a catchy way of saying, “Hey, make sure you eat enough fiber today.” » And if it helps you keep your diet balanced, we’re all for that dense, meal-ready bean salad you have in your fridge.