Every few years, a new diet trend emerges, guiding us on what foods to consume or avoid. Recently, “fiber” has taken center stage, becoming the latest focus in nutritional discussions.
The produce aisles in grocery stores are overflowing with nutrient-rich options, especially when it comes to fiber-packed fruits and vegetables. This newfound interest in increasing fiber intake has led many to embrace a concept known as “fibermaxxing.”
The daily fiber recommendations range from 21 to 25 grams for adult women and 30 to 38 grams for adult men. However, health experts highlight that the average American only manages to consume approximately 15 grams each day.
“When I meet with clients, many are starting off with just 5, 10, or maybe 15 grams of fiber daily,” explains Keri Anderson, a nutrition coach at Lifetime. “Fiber is essential for promoting fullness, helping you feel satisfied longer between meals. Additionally, it plays a vital role in digestion, regularity, and blood sugar regulation, which is crucial for everyone.”
Although the importance of fiber and the recommended amounts are well-documented, some individuals are opting to drastically increase their fiber intake. So, what exactly is “fibermaxxing”?
“It’s fully committing to a high-fiber diet,” says Anderson.
While Anderson supports the effort to boost fiber consumption—especially for those currently at around 15 grams per day—she warns against making sudden, significant increases.
“Many people experience discomfort when jumping into extreme diets. It’s important to increase fiber slowly to avoid bloating and digestive distress,” cautions Anderson.
If most Americans need to up their fiber intake, how can we do it in a healthy and manageable way? The first step is to assess your current fiber consumption and gradually enhance it.
“Look for opportunities at each meal to incorporate more fiber, such as adding an extra cup of berries, chia seeds, or even some beans,” suggests Anderson.
For your upcoming grocery run, include these fiber-rich options in your cart:
- Fruits: raspberries, pears, and apples.
- Vegetables: green peas, broccoli, and turnips.
- Grains: spaghetti, quinoa, and oatmeal.
- Legumes and seeds: split peas, lentils, and black beans.
As long as you focus on stocking your cart with whole foods, you’ll be well on your way to boosting your fiber intake in no time.
However, fibermaxxing isn’t suitable for everyone. Individuals with digestive conditions, such as IBS, Crohn’s disease, or ulcerative colitis, should prioritize a low-fiber diet.
