'Fibermaxxing' is dietitian-approved. Here's how to get more of the important nutrient in your diet.
Some food trends on social media are questionable, if not downright concerning (I'm looking at you, NyQuil chicken), but every once in a while, one comes along that’s actually good for you. Recently, people on social media have been praising a “goth microbiologist” (@bloodflower) for sharing her tips on “fibermaxxing.” While there’s no official definition of the word, it seems to be a combination of the words fiber and maximizing — meaning that it’s all about boosting the amount of fiber in your meals. And as a registered dietitian, I am all for it.
For example, you can fibermaxx a basic burger by choosing whole grain buns, using a plant-based burger and adding lots of fiber-rich toppings like cabbage to the sandwich. Or by making a tuna rice bowl packed with fiber-rich ingredients like pickled carrots, avocado and cucumber to give the meal a healthy fiber boost.
9 ways to add more fiber to your diet
Want to try fibermaxxing? Here are some simple ways to include this important nutrient in more of your meals:
Add beans and legumes: Toss beans, lentils and chickpeas into soups, stews or salads for a fiber-rich boost. Or try a classic chili, leaning on beans as the protein source.
Snack on nuts and seeds: Snack on a small handful of almonds or sprinkle chia seeds or flaxseeds on salads, soups, yogurt and cereal to enhance fiber content.
Get in vegetables: Fill your plate with a variety of colorful vegetables aiming for at least half of your meal to be veggie-based.
Choose whole fruits over juices: Eating whole fruits instead of drinking fruit juices means you’ll get more fiber and nutrients.
Start your day with oats: Have oatmeal or oat-based cereals for breakfast to begin your day with a fiber-rich meal.
Swap taco meat with beans or walnuts: Replace ground meat in tacos with black beans or finely chopped walnuts for a fiber-rich alternative that's also packed with protein.
Top meals with avocados: Use sliced or mashed avocados as a topping for salads and sandwiches or make avocado toast to increase fiber and healthy fat content.
Mix chopped vegetables into ground meat dishes: Blend shredded carrots, zucchini or mushrooms with ground meat for burgers and meatballs to up the fiber and nutrients.
Experiment with whole grain flours: Use whole grain flours such as whole wheat, oat or almond flour in baking recipes to increase the fiber content of homemade bread, muffins and cookies.
Why is fiber so important?
Fiber is a type of carbohydrate that the body can’t digest, yet it plays a crucial role in maintaining overall health. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and can help lower glucose levels and blood cholesterol. Insoluble fiber, on the other hand, adds bulk to the stool and helps move food through the digestive system, keeping you regular.
Most Americans don’t consume enough fiber on a daily basis. The average healthy adult should aim for about 25 to 30 grams of fiber each day, but the typical intake is much lower, with an estimated 95% of Americans not meeting the recommended amount every day. That’s likely due to diets high in processed foods and low in fruits, vegetables, whole grains and legumes — aka natural sources of fiber.
Adding more fiber-rich foods to dishes can help close that fiber gap most Americans are experiencing and comes with several health benefits, including:
Digestive health: Fiber helps maintain regular bowel movements and prevents constipation by adding bulk to the stool.
Heart health: Soluble fiber may help lower cholesterol levels, thereby reducing the risk of heart disease.
Blood sugar control: Fiber, especially soluble fiber, may slow the absorption of sugar and help improve blood sugar levels, beneficial for managing diabetes.
Weight management: High-fiber foods are more filling, which may help control appetite and manage weight.
Colon health: A diet rich in fiber is associated with a lower risk of developing colorectal cancer.
Gut microbiome support: Fiber acts as a prebiotic, promoting the growth of healthy bacteria in the gut.
When is it time for a fiber supplement?
You can get plenty of fiber from whole foods, but if you find yourself falling short, it may be time to explore taking a fiber supplement. Signs that you might benefit from one include regular digestive discomfort, infrequent bowel movements or inadequate intake of fruits, vegetables and whole grains.
When considering a fiber supplement, look for ones that contain natural fiber sources like psyllium husk or inulin since they’re more easily tolerated and effective. Also, choose a supplement that matches your specific needs, whether you're seeking insoluble fiber for digestive regularity or soluble fiber for heart health, and check the nutrition label for added sugars or artificial ingredients. But before you take any supplement, always consult with a health care professional to ensure it aligns with your overall health goals and dietary needs.
Lauren Manaker is a dietitian and author.