Fibermaxxing: What It Is, Benefits, Risks, and How to Do It Safely
What is Fibermaxxing?
Fiber is finally getting the attention it deserves. However, with any good habit, there has to be a clickbait title to get people to pay attention. Enter fibermaxxing.
Simply put, fibermaxxing is maxing out your personal daily fiber goal. Don’t throw caution to the wind; there is a risk of taking this too far, which could send your gastrointestinal tract into SOS mode.
Why is Fiber so Important?
If there’s one nutrient that dietitians have been screaming from the rooftops to improve health, it’s fiber, so we’re not mad at this trendy take. Fiber plays many roles, and the inclusion or exclusion of fiber-containing foods can move your health in opposing directions. Most foods contain multiple types of fiber, and that’s good news for you, because that means there’s no stress in trying to eat a certain type of food to get a specific type of fiber.
Benefits of Adequate Fiber Intake
Here are a few of the advantages of having enough fiber in your diet:
Promotes fullness and satiety. Fiber doesn’t get digested, so it contributes to feeling full without adding energy, good for weight management.
Supports regular bowel movements and digestive health.
Improves blood sugar control by helping to blunt blood sugar spikes from high-carbohydrate foods.
Helps lower LDL and total cholesterol by binding to it and removing it from the body.
Feeds beneficial gut bacteria. Some fibers are prebiotic, which means they act as food in the gut for probiotic bacteria.
Reduces inflammation. Fiber ferments in the gut, and while this may not sound appealing, it contributes to the production of postbiotics, also known as short-chain fatty acids, in the colon, which can help reduce inflammation.
How Much Fiber Should You Eat?
Fibermaxxing doesn’t mean that you eat as much fiber as you can. It simply means you max out personal fiber recommendations. So what are those? The typical recommendation for fiber is:
Women: 25 grams
Men: 38 grams
A more specific recommendation is:
14 grams of fiber for every 1,000 calories you eat
This approach scales fiber intake based on energy needs and can be especially helpful for active individuals.
Best Food Sources for Fiber
You should always choose food over supplements, especially when it comes to fiber. The foods that contain fiber have many more healthful nutrients than just their fiber content. These are the foods you should be eating every day to get more fiber in your diet.
Fruit
Vegetables
Whole grains
Beans, lentils, legumes
Nuts and seeds
Eating a variety of these foods naturally supports fibermaxxing without overthinking it.
What Could Go Wrong with Fibermaxxing?
Your goal of fibermaxxing could go very wrong if you try and rush it. Slow and steady wins the race on this one. Eating too much fiber, too fast, could spell trouble. Bulking up on fiber when your digestive system isn’t primed could cause the opposite intended effect.
Possible Side Effects of Too Much Fiber Too Fast
Abdominal cramping
Constipation (especially without enough fluids)
Gas and bloating
Diarrhea
How to Fibermaxx Safely
You can prevent these uncomfortable side effects by increasing your fiber slowly each day until you reach your goal.
Tips for Increasing Fiber Without Digestive Distress
Add one new fiber-rich food per day (e.g., an apple or ½ cup of beans)
Drink a glass of water with each added fiber serving
Pay attention to how your body responds before adding more
Spread fiber intake evenly across meals
This gradual approach allows your gut microbiome and digestive system to adapt.
The Bottom Line
If there’s one nutrient to pay attention to in 2026, it’s fiber. Trends like fibermaxxing have put the spotlight on fiber and encourage maxing out your fiber goals. Use the fiber motivation to increase your intake of fiber-rich plant foods and reap more than just digestive benefits—your entire body will thank you.
Want to level up your nutrition game?
Join the Nutrition Group in the Team RWB app to connect with service members from all branches and eras. They share recipes, tips, and information. They also provide support as you work to achieve your fitness goals.
Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
