If You’re Not Fibermaxxing, Are You Even Pooping Right?

Among the current wave of wellness obsessions, fibermaxxing is gaining major traction. This more-is-more approach to fiber is touted on TikTok as a way to boost digestion, satiety and overall gut health while also addressing the fact that most Americans aren’t getting enough. But while increasing your fiber intake has clear benefits, nutrition experts say there’s a right way to do it if you want to see results.

The TikTok trend is all about maximizing fiber intake by loading up every meal and snack with fiber-rich foods, and sometimes supplements, to support gut health, satiety, cholesterol levels, blood sugar stability and even cancer prevention. It reflects a growing shift away from protein-obsessed diets toward a stronger focus on digestive and colon health.

But Jennifer House, a registered dietitian and owner of First Step Nutrition in Calgary, Alberta, cautions that if you have IBS or an inflammatory bowel condition like Crohn’s disease or ulcerative colitis, a high-fiber diet might not be ideal. “And if you suffer from constipation, increasing fiber all at once could temporarily make the situation worse.”

For women ages 18 to 50, the general recommendation is 25 grams of fiber per day, and 21 grams for those 51 and older, House said. For men, it’s 30 grams daily. “Most people only get about half of the recommended amount of fiber each day,” she added.

Fiber is found only in plant-based foods, and there are five main groups that provide it: vegetables, fruits, legumes, whole grains, and nuts and seeds. Of these, legumes pack the biggest punch. Just one cup of beans contains 10 to 19 grams of fiber, which can get you more than halfway to your daily target. “Animal foods don’t contain fiber, so an eating pattern that’s disproportionately high in meat, dairy and eggs is more likely to fall short on fiber,” said registered dietitian Avery Zenker.

Fiber supports healthy digestion, helps regulate blood sugar and cholesterol levels, and promotes a sense of fullness that can aid in appetite and weight management. It’s also linked to a lower risk of heart disease, type 2 diabetes and certain cancers, including colorectal and colon, Zenker noted. “Low fiber diets are linked to microbiome imbalances and lower microbial diversity, both of which are associated with increased risk of inflammatory diseases.”

Different types of fiber offer different benefits. “Soluble fiber helps regulate blood sugar and lower cholesterol — great for patients with diabetes or heart disease risk,” said Dr. Michael Ednie, founder of Bespoke Concierge MD based in Scottsdale, Arizona. This type of fiber dissolves in water to form a gel that helps lower cholesterol and regulate blood sugar. “Insoluble fiber promotes regularity and helps prevent constipation, which is crucial for colon health,” Ednie said.

Then there’s prebiotic fiber, which serves as food for the beneficial bacteria in your gut. “As those bacteria ferment prebiotic fibers, they produce short-chain fatty acids like butyrate, which have anti-inflammatory effects and support gut barrier function. Prebiotics have also been linked to improved mineral absorption and even mood regulation via the gut-brain connection,” Ednie said. Garlic, onions, bananas and asparagus are all excellent sources.

Just like variety in your overall diet supports better nutrition, eating different types of fiber helps build a healthier, more resilient gut microbiome. “Different fibers feed different strains of beneficial bacteria, which leads to better gut health, stronger immune function and lower inflammation overall,” Ednie explained. While there’s no strict formula for how much of each fiber type you need, he suggests aiming for about two-thirds insoluble fiber and one-third soluble fiber.

While there’s no official upper limit for fiber intake, increasing it too quickly can cause gas, bloating and other digestive issues like cramping, constipation and diarrhea. “The gut bacteria essentially go into overdrive trying to process the sudden influx of fiber, producing excess gas as a byproduct,” Ednie explained. “In rare cases, if someone dramatically increases fiber without proper hydration or pacing, it can even lead to intestinal blockages that require medical attention.”

The type of fiber you’re increasing also affects the symptoms you may experience. “Soluble fiber — found in foods like oats, apples and beans — tends to be gentler at first but often causes more gas because it’s fermented by gut bacteria,” Ednie said. “Insoluble fiber — from whole grains, vegetable skins and nuts — adds bulk and moves things along but can lead to more bloating and cramping if increased too quickly without enough water.”

Zenker also notes that for some people, especially older adults and young children, the satiating effect of fiber may reduce overall food intake, potentially leading to unintended weight loss or nutrient gaps. Additionally, consuming too much fiber can interfere with the absorption of important minerals like iron, zinc and calcium by binding to them in the gut and preventing their absorption.

Hydration is essential when increasing fiber intake to help it do its job effectively. “Soluble fiber needs water to form the gel that helps regulate blood sugar and cholesterol,” Ednie explained. “Insoluble fiber needs water to add bulk and move stool efficiently through the digestive tract.”

He recommends aiming for at least eight to 10 cups of water a day when boosting your fiber intake, and more if you’re active or in a hot climate, and pairing every fiber-rich meal or snack with a full glass of water to support digestion.

Nutrition experts agree that it’s important to increase fiber gradually to give your digestive system time to adjust and minimize the risk of bloating or discomfort. “Instead of jumping from 10 grams a day to 30 overnight, add just 3 to 5 grams of fiber per week,” Ednie said. He also recommends spreading your fiber intake throughout the day, like enjoying oatmeal with berries in the morning, veggies or legumes at lunch and dinner, and snacks like fruit with nuts or popcorn in between. “Consistency makes it much easier for the body to adapt and helps create sustainable habits that support long-term gut health,” he added.

Ednie also emphasizes prioritizing whole foods as your main fiber source to support digestive, metabolic and cardiovascular health. These foods naturally contain a mix of soluble and insoluble fiber, along with vitamins, minerals and phytonutrients that fiber supplements don’t offer. “Supplements can be helpful for people who struggle to meet their fiber needs through diet alone, but they should be viewed as an addition, not a replacement,” he said.