Is "Fibermaxxing" Really Healthy? Dietitians Weigh In

Chia seeds, beans, and Greek yogurt are becoming increasingly popular Chia seeds, pulses, and Greek yogurt are gaining widespread attention Chia seeds, lentils, and Greek yogurt are rising in popularity Chia seeds, peas, and Greek yogurt are making a big impact Chia seeds, soy products, and Greek yogurt are trending now TikTok as part of an emerging movement known as "fibermaxxing."

Starting to gain popularity early this summer, the high-fiber movement urges people to follow the name’s suggestion — consume more fiber to reduce bloating, decrease cholesterol and blood glucose levels, and naturally use the restroom more often.

While some dietary trends those who notice things on social media might do more harm than good Dietitians generally endorse "fibermaxxing."

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Often, food-related social media trends revolve around excluding certain foods or entire food groups," said Jennifer House, a dietitian and owner of First Step Nutrition in Calgary, Alberta, Canada, to USA TODAY. "Most people consume sufficient protein, yet they lack adequate fiber intake.

In the same rhythm, nutritionists also recommend beginning gradually. Making an abrupt change to a diet consisting solely of high-fiber foods, or "pushing" too fast, as dietitian Mascha Davis explained, may lead to "flatulence, bloating, stomach pain, loose stools, or constipation, particularly if water consumption isn't sufficient."

As with many practices, "fibermaxxing" performed in balance can serve as a secure and beneficial method for exploring better lifestyle choices. Below is our understanding of this movement and guidance on how to engage with it properly.

What is 'fibermaxxing'?

"A high-fiber approach" is a rising health fad promoting greater consumption of fiber. The term "fiber maxing" implies surpassing the advised amount of fiber per day. Trend-related clips often display various cooking suggestions and meal plans designed to help individuals consume the highest level of fiber throughout their day.

What does fiber do?

A type of carbohydrate found in plant-based foods that the human body can't break down or take in is known as dietary fiber. Rather than being absorbed, this substance moves through the digestive system, passing through the stomach, small intestine, and large intestine, ultimately exiting the body. Mayo Clinic states.

Beneficial dietary fiber, present in foods such as fruits, vegetables, whole grains, and legumes (including members of the bean group), may help prevent or ease constipation, decrease the likelihood of hemorrhoids, lower cholesterol and glucose levels, and diminish the chances of certain types of cancer, Mayo Clinic continues.

Is 'fibermaxxing' safe?

As with any diet-related approach, it's advisable to speak with a healthcare professional before beginning it.

The House stated that the "fibermaxxing" videos she has observed on social media provide recipes or advice for individuals aiming to boost their fiber consumption, which do not promote any harmful activities.

Nevertheless, rushing into "fibermaxxing" may result in digestive problems, according to Davis. The secret is to begin gradually and with small amounts.

What is the recommended daily intake of fiber?

For individuals aged two years and older, Mayo Clinic suggests consuming 14 grams of fiber per 1,000 calories in your daily intake.

What steps can you take to boost your dietary fiber consumption securely?

Before attempting to "fibermax" your own diet, consult with a healthcare professional to determine if this approach is suitable for you. Greenlit? House suggested starting gradually, ensuring adequate fluid intake to assist the fiber in moving smoothly through the digestive system.

Consider boosting your daily fiber consumption by just a couple of grams," House suggested. "Choose one meal to begin with over the course of a week. For instance, replace your white bread or processed morning cereals with whole grains and include a serving of fruit. Keep up with this high-fiber breakfast, and during the next week, concentrate on incorporating beans or lentils into your lunch meals.

After becoming comfortable with it, here are some extra suggestions from UCSF Health :

Make sure each meal includes at least one portion of whole grains.
Opt for whole wheat flour and whole wheat bread.
Use brown rice rather than white rice when cooking.
Replace meat with beans two or three days each week when preparing chili and broths.
Consume a minimum of five portions of fruits and vegetables daily. Whole fruits contain more dietary fiber compared to their canned counterparts or juice versions. These alternatives lack fiber entirely.
Eat fresh fruit as your dessert.
Included chopped dried fruit in baked items such as cookies, muffins, and pancakes prior to cooking. Dried fruits contain more fiber compared to their fresh counterparts.

Who needs to avoid 'fibermaxxing'?

Although everyone requires dietary fiber, consuming more than usual isn't necessary. Mayo Clinic lists the following scenarios that might not be ideal for "fibermaxxing":

Following operations on the intestines or stomach since the digestive system requires recovery time
Conditions such as Crohn's disease and ulcerative colitis, which may become irritated due to higher fiber intake
In radiation treatment, which may cause the intestines to become narrower as an adverse effect
Managing gastroparesis, a disorder where the stomach takes longer than usual to empty following a meal
Getting ready for a colonoscopy, since the large bowel must be emptied prior to the examination.

In conclusion, consult with a medical professional prior to beginning a new dietary plan to confirm it suits your needs.

Editor's Note: The narrative has been revised to correct spelling errors.

Greta Cross works as a national trend journalist for USA TODAY. Have an article concept? Send her an email at gcross@ .

This piece was first published on USA TODAY: Is the newest popular diet truly beneficial for health? Nutrition experts discuss "fibermaxxing"