You visit the grocery store to stock up on the essentials. Processed meats and poultry? Check. Refined grains like white bread and pasta? Check. Pre-cut or peeled fruits and vegetables? Check. You've covered all the essentials, right?
Not necessarily.
Even with a full grocery cart, you may be missing one important part of your nutrition: dietary fiber.
Dietary fiber is an essential aspect of our nutrition. From supporting digestive health and heart health, to managing blood sugar and healthy aging, fiber plays a role in many aspects of our health. Yet roughly 95% of Americans aren't getting the recommended daily amount.
As a health coach at PartnerMD, fiber comes up often in conversations about nutrition. Most people know fiber is important, but they may not know how much they need, whether they're getting enough, or ways to increase their intake.
With fibermaxxing gaining attention, I also hear questions from members about what the trend involves and whether it's a healthy approach.
In this article, I'll uncover the surprising truth behind fiber and what you need to know about fibermaxxing, including:
Read on to learn about fibermaxxing and how to make it work for your diet.
From protein-focused diets to cortisol trends and "what I eat in a day" videos, nutrition advice has become a major part of social media. Fibermaxxing is one of the latest trends to join the conversation, encouraging people to increase their daily fiber intake.
Unlike a formal diet, fibermaxxing doesn't come with specific rules or a set amount of fiber you need to consume. And despite its name, it shouldn't mean eating as much fiber as possible.
Individual fiber needs can vary, and increasing your intake too quickly can cause digestion discomfort, including bloating, gas, cramping, constipation, or diarrhea.
Americans are not getting enough daily dietary fiber.
According to a new report from the American College of Cardiology, only 6% of American adults are getting the recommended amount of daily dietary fiber. Women average just 15 grams per day and men 17 grams, compared to the recommended daily amounts of 20 grams for women and 30 grams for men.
So, how can you close this gap?
Start by looking for simple ways to add fiber throughout your day. Choose high-fiber fruits and vegetables, add beans or whole grains to meals, or swap refined grains like white bread for whole-grain alternatives.
Dietary fiber is a type of carbohydrate that your body can't fully digest or absorb.
Unlike many other carbohydrates, fiber isn't broken down in the small intestine. Instead, it moves into the large intestine, where it can provide support for digestion, gut health, blood sugar control, cholesterol levels, and other aspects of health.
As fiber moves through your digestive system, different types of fiber do various jobs.
The two main types of dietary fiber are soluble and insoluble, and most plant foods contain a combination of both.
Here's how they differ:
Fiber can play an essential part in keeping us fuller and satisfied for longer. It can also help with weight management due to its effects on food volume and high-fiber eating patterns.
Research has shown that a high fiber diet might also be helpful for the following:
Fiber has also been associated with greater longevity, with studies showing that a higher fiber intake can lower premature death, specifically those related to cardiovascular disease.
In a health study spread across nine years from the NIH-AARP Diet and Health Study, men and women with the highest fiber intake had a 22% lower risk of death from any cause compared to those consuming the least fiber.
While there isn't a "fiber deficiency" disease, consistently falling short of fiber intake can negatively impact your body in several ways.
A lack of fiber can cause havoc on your digestive system, including constipation, less regular bowel movements, and less fuel for the beneficial bacteria that make up your gut microbiome.
But these impacts aren't only felt in your gut. You might also experience:
Blood sugar rising more quickly after meals – Without enough fiber, carbohydrates can be absorbed more quickly, causing blood sugar to rise faster.
Not feeling as full for as long – Fiber slows digestion and adds bulk to food, helping you feel satisfied for longer.
Increase in long-term disease risk – Consistently low fiber intake is associated with a higher risk of cardiovascular disease, type 2 diabetes, and colorectal cancer.
Higher cholesterol – Getting too little soluble fiber means missing out on its LDL-lowering benefits.
When it comes to fiber intake, there are a variety of high-fiber options to choose from at the grocery store. However, natural sources should be seen as the foundation.
A product with 15 grams of fiber may have an impressive Nutrition Facts label, but the fiber number alone doesn't tell you everything about its nutritional value. Whole, naturally fiber-rich foods can also provide vitamins, minerals, and other beneficial plant compounds.
Some great options for natural fiber sources include:
Quick Tip: When shopping for fruit, choose whole options. The skin on fruits like apples and pears provides additional fiber.
Not sure what to look for when shopping for fiber? Keep these tips in mind:
Check the Nutrition Facts label. Look for the text displaying Dietary Fiber under Total Carbohydrate. According to the FDA, a Daily Value of 5% or less is considered low, while 20% or more is high in nutrients per serving.
You can find high-fiber options throughout the grocery store, including:
Simple pantry staples like canned beans, almonds, and other nuts can also make it easier to add fiber to meals and snacks.
Fiber supplements are another option for getting additional fiber.
One common supplement is Psyllium, a soluble fiber derived from the husks of seeds from the Plantago ovata plant. Psyllium is available in the form of husks, granules, capsules, and powders.
One interesting characteristic about psyllium is its ability to absorb water and form a thick, gel-like substance in the digestive tract. It even has been shown to help lower LDL cholesterol and manage blood sugar.
Increasing fiber isn't appropriate for everyone. Certain health conditions and medications may require you to increase your intake more carefully or with guidance.
This includes people with:
For most people, increasing fiber gradually and drinking enough fluids can help minimize digestive discomfort.
Fibermaxxing might be trending on social media, but the attention fiber is getting isn't a bad thing.
Fiber can support many aspects of your health, from digestion and heart health to healthy aging. But you don't need to "max out" your fiber intake. Focus on adding more fiber-rich foods to your diet over time, including fruits, vegetables, beans, whole grains, and nuts. And don't forget to stay hydrated during the process.
If you're unsure how much fiber you need or ways to increase your intake comfortably, talk with your physician or health coach. They can help you find an approach that fits your individual needs and nutrition goals.
Want more tips for making informed nutrition choices? Follow PartnerMD on social media for practical guidance from our health coaches and physicians on nutrition, wellness, longevity, and more.