Should you hop on the fibermaxxing train? Here’s what to know

Physical Wellbeing

Nov 26

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Fibermaxxing is gaining popularity with promises of better digestion. Learn if it’s actually beneficial, what the risks are, and 6 tips to add more fiber to your day.

Every few months, it feels like there’s a new diet that promises to change your life and improve your wellbeing. Recently, you’ve probably heard a lot about the benefits of consuming more fiber—a type of carbohydrate found in legumes, leafy greens, and whole grains—with some people promising it leads to improved digestion, energy, and overall wellness.

Fibermaxxing, the trend of intentionally eating more dietary fiber (not just meeting the daily recommendation), is growing in popularity, but that doesn’t mean it’s always a good idea. In fact, jumping straight from a low-fiber diet to massive amounts overnight can cause issues.

Here’s everything you need to know about the fibermaxxing trend, what the science and experts say, and how to try it safely.

What is fibermaxxing?

Fibermaxxing is the act of deliberately increasing the amount of dietary fiber you eat in a day, often by building meals around beans, grains, fruits, and vegetables instead of just adding the occasional side salad. The term comes from online “-maxxing” culture, where people try to push one healthy habit to the limit.

For most adults, this means aiming for (or slightly exceeding) the recommended 21–38 grams of fiber per day. Fibermaxxing might feel more approachable because it focuses on what to add to your diet and not what to cut — but the “maxxing” part can be misleading and cause people to overshoot the mark.

In reality, going from 10 grams a day of fiber to 40 can overwhelm your gut. A safer approach may be to add it in more slowly, which usually works better for both digestion and long-term consistency.

What are the potential benefits of fibermaxxing?

This trend has had staying power because the science behind fiber is strong. Higher fiber intake is consistently linked with better digestion, heart health, and metabolic stability.

Here are four ways it can potentially benefit you:

Improved digestion and gut balance: Fiber adds bulk to your stools, keeps your digestion regular, and supports beneficial gut bacteria that help reduce inflammation and maintain immune health.
Steadier energy and heart support: Soluble fiber can lower your LDL cholesterol and improve your heart health. It also prevents blood-sugar spikes, which can help your energy levels remain more consistent throughout the day.
Fullness and mindful eating: High-fiber meals keep you satisfied longer. This can make it easier to manage your appetite without strict calorie counting.
Long-term protection: Research links higher fiber diets to lower risks of type 2 diabetes, heart disease, and colorectal cancer — benefits that come from eating more plant foods overall, not just fiber alone.

What the experts say about fibermaxxing

Nutrition experts are generally on board with the idea of increasing your fiber intake — but not necessarily the “more is more” attitude many take toward fibermaxxing.

Most people fall short of their daily fiber goal, so increasing your intake often makes sense. That said, if you double or triple your fiber overnight, you may start to feel bloated, crampy, or sluggish.

Instead, dietitians recommend increasing your fiber intake gradually and ensuring you’re drinking plenty of water. They also emphasize whole foods over fiber supplements or fortified snacks, as natural sources come with additional nutrients and offer a better balance of soluble and insoluble fibers.

But it may be best to check with a healthcare provider before changing your diet, especially if you struggle with digestive conditions like IBS or Crohn’s disease.

How to start fibermaxxing: 6 tips to safely try the trend

A high-fiber lifestyle can help with your digestion and give you more energy, but it’s important to go about it in a safe and balanced way. Here are six strategies to make this fiber shift easier.

1. Find your starting point and build gradually

Track your current fiber intake for a few days. If you’re averaging something like 15 grams, add 5–10 more per day over a week or two.

Consider substituting whole-grain toast for white bread or adding beans to your taco bowl instead of white rice.

💙 Improve your relationship with food by listening to Tamara Levitt’s Mindful Eating Series in the Calm app.

2. Drink more water than you think you need

Fiber soaks up water to move smoothly through the digestive tract, and without enough hydration, it can cause discomfort or constipation.

As you add fiber, be sure to drink around eight cups of water a day too. Herbal tea and water-rich foods like celery also count.

3. Diversify and distribute your fiber

You need both soluble and insoluble fiber, so mix your fiber sources. Soluble options are oats, lentils, apples, barley, chia, and sweet potatoes. Insoluble options are whole wheat bread, brown rice, beans, carrots, nuts.

Make sure to spread them throughout your day instead of cramming them into one meal. That could mean having oatmeal with berries for breakfast, lentil soup for lunch, and veggies and brown rice for dinner.

4. Keep meals balanced

Combine your fiber with protein and healthy fats to stay satisfied and maintain an overall sense of wellbeing.

Some ideas for meals include: oatmeal with Greek yogurt for breakfast, quinoa with salmon and veggies for lunch, or whole-grain pasta with olive oil and roasted chickpeas for dinner.

💙 Dr. Michelle May’s Mindful Eating series in the Calm app can help you improve your eating habits.

5. Listen to your gut

Some mild bloating is normal early on in your fiber journey, but pain, cramping, or constipation are signs to slow down.

To add fiber in a gentle way, consider cooking your vegetables instead of eating them raw, and switching from beans to a gentler option like lentils.

6. Keep your choices realistic

To make this lifestyle change the most sustainable, keep frozen vegetables, canned beans, and whole-grain pantry staples on hand.

If you’re looking to add fiber to your snacking routine, try easy options like popcorn, nuts, and fruit.

Fibermaxxing FAQs

What does fibermaxxing actually mean?

Fibermaxxing is the deliberate effort to eat more fiber-rich foods, like fruits, vegetables, grains, legumes, nuts, and seeds. Often, this is done with the intent to exceed the minimum daily recommendation.

Many people approach fibermaxxing like a challenge, but it’s often healthier to just try to reach a level that supports your digestion and energy without discomfort.

How much fiber is too much when fibermaxxing?

Most adults feel their best with 21–38 grams of fiber per day. Going well beyond that, especially suddenly, can lead to gas, bloating, and mineral absorption issues. So ease in.

If you’re aiming for 40–50 grams, do it gradually and drink more water to be safe. And if your digestion feels off or you’re constantly bloated, scale back until your gut adjusts.

What foods are high in fiber?

Whole foods are your best bet if you want to naturally increase your fiber intake. Some of the richest sources include beans, lentils, chickpeas, oats, barley, chia seeds, flaxseed, berries, pears, apples, broccoli, brussels sprouts, and whole-grain breads and cereals.

Keeping a few of these in rotation can make it easier to hit your goals without relying on supplements.

Can fibermaxxing help with weight loss or gut health?

Yes, it can help with gut health and weight loss, but indirectly. Fiber doesn’t burn fat or cleanse your gut, but it can help you stay full longer. It also supports beneficial gut bacteria that produce anti-inflammatory compounds.

Over time, this can improve your digestion, regulate your appetite, and help with your metabolic health.

Are there downsides to fibermaxxing?

Rapid increases can cause gas, bloating, and discomfort, especially if you’re dehydrated. Too much fiber can also interfere with how your body absorbs certain minerals like iron or zinc.

Additionally, if you have IBS or other gut sensitivities, a sudden boost can trigger flare-ups. Increase your fiber intake gradually, and then pay attention to how your body responds.

What’s the safest way to start fibermaxxing?

Start small by adding fiber-rich foods at every meal, and then gradually increase your intake by a few grams each week. Be sure to drink plenty of water, eat a variety of plant foods, and listen to your body as you go.

And if you have a digestive condition or chronic bloating, check with a dietitian before you make any big changes. A professional can help tailor fibermaxxing to what your gut actually needs.

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Calm Editorial Team