A rare social media trend we can get behind.
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| For as long as I can remember, protein has been the darling nutrient of the nutrition and fitness world. But this year, fiber has been getting some well-deserved attention. In fact, there’s a whole viral social media trend about eating more fiber, aka fibermaxxing. Today, Kirsten Seele, a registered dietitian, explains why she’s fully behind this fiberific fad. |
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Enjoy!
Ginger Wojcik
Senior Newsletter Editor |
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Written by Ginger Wojcik
October 20, 2026 • 3 min read |
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| Q: |
Is the viral fiber-maxxing trend worth trying? |
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| A: |
Of the many trends I have seen come and go during my time as a dietitian, fibermaxxing is one I can get behind. I’m always telling people (both clients and family/friends) to increase their fiber intake, especially through fruits, vegetables, whole grains, and legumes. On my own social media, I’ve said “eat more beans!” more often than I can count.
“Fibermaxxing” is just a trend, so there’s no formal definition or guidelines. You’ll often see it referenced by influencers posting their shopping carts full of fiber-rich foods or “what I eat in a day” style content.
Dietary fiber comes from a variety of plant-based foods. Unlike most nutrients we eat, our bodies don’t digest fiber. This leads to many benefits for our gastrointestinal and overall health. Eating adequate amounts of fiber can help manage body weight, lower low-density lipoprotein (LDL) cholesterol, and help regulate blood sugar levels.
I remember seeing the fibermaxxing trend around the same time as coverage of the rise in colon cancer cases, especially in young people. There is research that suggests increasing fiber may help reduce the risk of colon cancer, but there are nuances.
As a dietitian, I’ve noticed that dosage, or the amount one should consume for benefits, is often overlooked. Adequate fiber intake is somewhere around 25 to 30 grams (g) per day. “But research suggests that benefits may continue to increase at higher intakes. Some scientists have recommended 50 g per day for optimal health."
When talking about fiber, you can almost guarantee the discussion will turn to bowel movements, as we have seen in this social media trend. “Poopmaxxing” is a trend related to fibermaxxing, again, with no formal definition. Our bowel movements should be regular (anywhere between 3 times a day to 3 times a week is typical) and painless. If you have concerns when you go number two, start by ensuring you get a good variety of fiber in your diet and by drinking plenty of water.
In general, you shouldn’t be concerned about taking in too much fiber. I generally recommend 25 to 30 grams of fiber per day, or more if tolerated. If you’re thinking about increasing fiber, I recommend first tracking your intake to get a baseline.
Once you know your baseline, consider these tips:
- Start slowly! Let your gastrointestinal tract get used to the increase.
- Increase your water intake.
- Aim for diversity to get both soluble and insoluble fiber.
- Increase whole foods versus fiber supplements.
Chia seeds, oatmeal, lentils, berries, and of course beans! The list goes on and on. Which high fiber source could you add to your diet this week? |
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| Kirsten Seele, Registered Dietitian |
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com, and we’ll look into it for you! (Heads-up: We may use your response in an upcoming newsletter.) |
Recipe PickCarrot Cake BitesThese small, moist, spiced treats are made with grated carrots, cinnamon, and dates, and coated with shredded coconut for a bite-sized version of the classic dessert.Get the recipe →
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| A Gastroenterologist Reacts to Fibermaxxing Videos: Dos and Don’ts |
| Learn about the benefits and risks of increasing your fiber intake, how it affects your gut health, and practical tips on how to incorporate more fiber into your diet without experiencing gas, bloating, or other digestive issues. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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