We asked 3 dietitists if you were to try “fibermaxxing”. They all said the same thing

If you have been on Tiktok lately, there is a good chance that you have come across another nutrition trend online: “Fibermaxxing.”

The term began to circulate last summer, but fibermaxxing videos continue to make waves on social networks, obtaining millions of views in recent months.

In a viral video from early July, a user said she was fibermaxing by eating chia seed pudding with fruit for breakfast daily. “POV: Your bloating has disappeared and all you did was to eat this morning,” wrote the creator.

Whether salads filled with vegetables or pudding of chia seeds, Fibermaxxing is to take care of the fibers. But is this trend really good for you?

Here is what nutrition experts had to say – moreover, the amount of fibers you really need to eat every day (and the best ways to get it).

Basically, Fibermaxxing is an increase (or “maximize”) your fiber intake to stimulate digestion and overall health. Most online users share recipes or ingredients rich in fiber that others can add to their daily routines.

The trend could be interpreted as simply making food changes so that you are able to reach the Daily contribution recommended for fibers, which is 14 grams per 1,000 calories consumed. It depends on the amount of calories you eat, but in general:

• Women need 25 to 28 grams fiber daily
• Men should move 31 to 34 grams fiber daily

But others see fibermaxing as promoting a Philosophy “more is better”, Whatever the contribution of a person’s reference fibers.

And unlike other health trends, there are no strict rules or consensus on how fibermaxxing lovers should consume this fiber. A few Opt for whole fiber -rich foods, like chia seeds, raspberries or lenses, while others rely on supplements To achieve their goals.

Regarding fibermaxxing, experts agree: fiber is crucial for a healthy body and Most of us could benefit more.

It is estimated that about 90% of women And 97% of men are fail on their daily fiber contribution. In addition, nine out of 10 Americans do not receive enough vegetables in their daily diet and eight in 10 Americans do not eat enough fruit, Sara Cardenas, MPH, RDN, dietary service supervisor and nutrition in the school district of Little Lake City, said Health.

Eat more fibers – at least enough to reach these recommended levels – could have a significant impact on your general well -being.

And the effects can be immediate. A diet rich in fibers can help improve blood sugar control, digestion and constipation, Mascha Davis, MPH, RDN, author and owner of Nomadista Nutrition, told Health.

It also improves intestinal bacteria, supports healthy stools and allows you to feel full between meals, added Jennifer House, MSC, RD, dietitian and founder of First Step Nutrition.

But increase your fiber consumption also helps in the long term. “A high consumption of fibers can reduce blood cholesterol levels and protect against the development of colon and type 2 diabetes cancer,” said House Health. It has also been linked to a lower risk of mortality from cardiovascular disease.

“I love social media finally have a positive nutritional trend,” said House.

Eating a diet rich in fiber is good for you, but there is a catch. “No more is not always better,” Davis warned.

Fibermaxxing seems beneficial on paper, but the sudden loading of your meals with large quantities of fibers can cause unpleasant side effects, including:

• Bloating
• Gas
• General digestive discomfort

In addition, Fibermaxxing may not suit everyone. Especially, people with digestive conditions like irritable colon syndrome or inflammatory intestine diseases should be careful because they may require a lower fiber diet To avoid rockets of symptoms.

“Even if you suffer from constipation, the increase in fibers could immediately worsen the situation before eliminating yourself,” said House.

For these people, it is essential to consult a health care provider before making drastic food changes.

If the fibermaxxing trend inspires you to increase your fiber intake, there are ways to do it safely without crushing your digestive system. The key begins slowly and is consistent.

But nutritionists also have other advice.

Focus on whole fiber-rich foods

For Davis, the best way to increase fibers is to add certain foods to your grocery list.

“My advice? Focus on Fourtes rich in fiber like vegetables, fruits, legumes and whole grains, “ She said. These foods provide not only fibers, but are also filled with essential vitamins, minerals and antioxidants.

House said that one of the favorite snacks of his family rich in fiber is in the aisle Edamame which is steamed or microwave and sprinkled with salt.

You can also Add more fiber to your meals by:

• Sprinkling of chia seeds or ground linen seeds on your oatmeal, yogurt or smoothie
• Discard a handful of beans or lenses in soups, salads or pasta dishes
• Exchange of white bread or rice for whole grain versions, such as whole wheat bread or brown rice
• Add grated carrots, green leaves or peppers to sandwiches, wraps and omelettes
• Snacking popcorn or raw vegetables with houmous, rather than tokens

Supplements can help

It is always better to draw your nutrients from the food, but Fiber supplements can be a useful backup For people who find it difficult to achieve their goals.

Products such as HIGK Psyllium and Inulin Powders are popular choices, but they must be used with care. If you plan to take an additional fiber, consult a dietitian or health care provider first.

Follow your fiber consumption over time

Find your fiber intake Can help you calculate the amount of fiber in your meals and snacks and make sure you make daily recommendations. There are a lot of applications Online that you can use.

However, follow -up is not for everyone; If it does tedious or overwhelmingquite simply Focus on the manufacture of whole fiber foods the table centers of your meals.

Gradually increase

Regarding fiber intake, patience is vital. “Slowly increase your fiber consumption over time”, ” Davis advised.

This gives your digestive system a chance to adapt to the load of higher fibers without causing discomfort. You will also want Combine fiber -rich meals with a lot of water So that everything moves gently.