Fibermaxxing: Should I Be Doing It?

I’ve been trying to get clients to eat more fiber for 25 years, and now, somebody finally found a way to make it cool!

You may have seen this term around social media, which simply means to up your fiber to therapeutic amounts. Some benefits include improved digestion, weight loss, and protection against certain cancers.

Most adults fall short of the recommended daily amount of fiber. The Institute of Medicine (IOM) recommends 25 grams for women and 38 grams for men, while the average American only consumes 14 grams.

Let’s break down some of the benefits of adding more fiber below, how to get more fiber in your diet, a sample high fiber day, and links to some of my favorite plant based blog recipes

Is Fibermaxxing Good for You?

Fiber plays a crucial role in nearly every aspect of health:

• Digestive health: Soluble fiber feeds your gut microbiome, keeping your gut lining fueled, and insoluble fiber goes right through you, so is good for regularity. Insoluble fiber is what your parents called “roughage.”
• Heart health: Soluble fiber helps lower LDL (“bad”) cholesterol by binding to bile acids, and downregulating production of cholesterol in the liver.
• Blood sugar regulation: High-fiber meals slow carbohydrate absorption, helping to keep glucose from spiking.
• Longevity: Research shows that higher fiber intake decreases risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and colon cancer.

Are There Downsides to Fibermaxxing:

• Adding fiber too quickly can cause bloating, gas, and discomfort.
• While supplements are OK to achieve therapeutic results, like lowering cholesterol, it’s best to get fiber through food.
• If you have a GI condition like Crohn’s or Colitis, seek out the advice of a qualified health professional, such as a Registered Dietitian

How to Fibermaxx for Weight Loss

Gradually increasing your fiber to about 30 grams per day can result in significant weight loss. Here’s how it works:

• Keeps you Full: Eating high fiber meals during the day has been shown to reduce calorie intake at night
• Lower in Calories: Fiber-rich foods like non starchy vegetables and legumes are high in anti-inflammatory phytonutrients, but low in calories
• Gut microbiome: Soluble fibers feed beneficial gut flora which regulates appetite and have an anti-inflammatory effect
• Blood sugar stability: Keeps blood sugar and insulin from spiking

Types of Fiber – Soluble vs. Insoluble

Understanding fiber types is key to effective fibermaxxing:

• Soluble fiber
  • Found in oats, beans, apples, and psyllium.
  • Absorbs water, forming a viscous gel that keeps you full and grabs onto glucose and cholesterol
  • Benefits: lowers cholesterol, stabilizes blood sugar, supports gut health.
• Insoluble fiber
  • Keeps you regular – Did you know the number one GI complaint is constipation? Getting adequate insoluble fiber keeps the GI tract running smoothly in a one way stream
  • Abundant in whole wheat, brown rice, nuts, and non-starchy vegetables.
  • Benefits: prevents constipation, promotes regularity, speeds waste removal.

Best strategy: Aim to include both soluble and insoluble – They are both important and have individual functions in the body

Foods Highest in Fiber

Plant foods of all varieties in their whole form are the way to go

Legumes (soluble + insoluble) – Per 1 cup cooked

• Cooked Lentils 11g
• Cooked Black beans 18g
• Cooked Chickpeas 10g

Whole Grains – Per 1 cup cooked

• Barley Groats (whole barley) 16g
• Oat Groats (whole oats) 8g
• Quinoa 5g

Vegetables Per 1 cup cooked

• Artichoke Hearts: 8g
• Broccoli 5g
• Brussels sprouts: 4 g per cup

Fruits Per

• Blueberries 8g per cup
• Pear Medium 6g
• Apple Medium 6g

Nuts & Seeds

• Chia seeds: 7g per 2 tbsp
• Flaxseeds: 4g per 2 tbsp
• Almonds: 4g per 1/4c

Fiber Supplements – Use Food first, but can be used as an adjunct

• Psyllium husk: 7g per tablespoon
• Inulin powder: 8g per 2 tsp

How to Get 30 Grams of Fiber Per Day

Here’s a sample daily eating pattern that hits 30 grams:

• Breakfast: Whole oat groats with chia seeds, blueberries, and chopped almonds – 27g
• Snack: Apple with 1oz cheese – 6g
• Lunch: 1 cup red lentil and sweet potato soup with a green salad – 15g
• Dinner: Grilled salmon with 1c cooked quinoa and 1c roasted Brussels sprouts 9g

Total:  57 grams

Tips for Successful Fibermaxxing

1. Start slow: Increase fiber by 5 grams per week to reduce GI distress. Adding too much fiber all at once can lead to bloating and feeling overfull
2. Stay hydrated: Some fibers absorb water. Drink plenty of noncaloric fluids to keep the GI tract running
3. Mix fiber sources: Combine soluble and insoluble fiber for maximum benefit. Soluble lowers glucose, cholesterol, helps the immune system, and helps with weight loss. Insoluble helps to keep you regular
4. Don’t forget snacks: Nuts, seeds, fruits, bean spreads like hummus, and non starchy vegetables are an opportunity to add great fiber-boosters

Practical Guide to Fibermaxxing

• Track your intake: Use apps like Cronometer or MyFitnessPal to see how much fiber you’re really eating.
• Meal prep: Have pantry staples ready like canned bean, frozen artichoke hearts, quick cooking grains like quinoa, and long lasting veggies in the frig like cabbages and carrots
• Choose true whole grains: Whole brown rice, oats, and whole kernel breads can up your fiber intake
• Try some new recipes: There’s lots of great info online, and I have included some links to some of my favorite plant based high fiber recipes to add to your repertoire

Easy Garlicky Hummus

Green Bean Cauliflower Dijon Salad

Savory Mushroom Sage Oats Risotto

Escarole and White Bean Minestra

By prioritizing high-fiber foods and making gradual adjustments, you can easily reach 30+ grams of fiber daily and enjoy the full spectrum of health benefits.

If you’re new to fibermaxxing, start small, drink plenty of water, and diversify your sources. In just a short amount of time, your gut and waistline will thank you