What Is Fibermaxxing—And Should You Be Doing It?
There's always a new trend. Could this one actually be good for your gut and your heart?
We can’t believe it! October is here, and with it come two themes close to our hearts. Breast Cancer Awareness Month and National Seafood Month. Both are great reminders of how the foods we eat can play a big role in feeling our best and supporting long-term health.
This week, we’re shining a light on a nutrient that doesn’t get nearly enough attention, even though it does so much for us: fiber.
The Mediterranean diet is naturally fiber-rich because it’s primarily a plant-based eating pattern. The entire pattern is built around whole plant-based foods— vegetables, fruits, beans, lentils, whole grains, nuts, and seeds—all of which are great fiber sources. These are our protective foods, which help protect us against chronic disease.
And there’s a buzzy new trend we keep getting asked about, fibermaxxing.
What is it? Is it worth trying? Let’s break it down.
But First, Let’s Talk About Fiber
What is fiber? I like to think of fiber as the part of plant foods that our bodies can’t fully digest. It is an undigestible carbohydrate found in many foods like fruit, vegetables, whole grains, legumes, and nuts.
And because it can't break this carbohydrate down, it is actually a good thing. Instead of being broken down like protein or fat, fiber moves through the digestive system and can do everything from :
Keeping things regular/ aiding in digestion (this is what most people think about when we talk about fiber)
Supports gut health - even feeds the “good” bacteria in your microbiome.
Aids in blood sugar control by slowing down how quickly sugar is absorbed into your bloodstream
Lowers cholesterol
Aids in weight control
Decreases your risk of heart disease, type 2 diabetes, and colon cancer
So... What Is Fibermaxxing?
Fibermaxxing is all about maximizing your fiber intake. The goal is to boost the amount of fiber in your daily meals and snacks to support digestion, heart health, and more.
It’s been gaining attention online as people share high-fiber recipes, sprinkle chia seeds into everything, and eat more beans and lentils like never before. And honestly? For once, it’s a trend we don’t mind seeing catch on.
But before you start adding spoonfuls of fiber supplements to your meals, let’s be clear: fibermaxxing isn’t about going to extremes.
It’s not a detox. It’s not a competition. It’s not a fad. It’s simply about helping your body get what it actually needs. Something 90% of women and 97% of men in the U.S. aren’t currently doing.
How Much Fiber Do You Actually Need?
Everyone is different and has individual needs, but the general guidelines are this:
25–28 grams per day for women
31–34 grams per day for men
Most of us are falling far short of that mark. And when you consider that fiber is found in whole foods like fruits, vegetables, beans, lentils, and whole grains, it’s no surprise, many people aren’t getting enough of those either.
In fact, 9 in 10 Americans don’t eat enough vegetables, and 8 in 10 fall short on fruit.
Why Fiber Matters So Much
The benefits of fiber are both immediate and long-term. A diet rich in fiber can:
Improve digestion and support regularity
Help regulate blood sugar and keep energy steady
Nourish gut bacteria (hello, better immunity + mood!)
Keep you feeling full between meals
Support cholesterol levels and heart health
Lower the risk of colon cancer and type 2 diabetes
Contribute to longevity and reduced cardiovascular risk
Can You Overdo Fiber?
Yes, fiber is fantastic, but like most things, you can have too much. More isn’t always better, especially overnight.
If you suddenly load your plate with tons of fiber (especially from supplements), your digestive system might not be thrilled. Common complaints include:
Bloating
Gas
Cramping or discomfort
And for some people, especially those with IBS, IBD, or chronic constipation, adding a lot of fiber too quickly can backfire. If that’s you, talk to a healthcare provider before making big changes.
How to “Fibermaxx” the Right Way
If this trend is something you’d like to get behind, here’s how to get started safely, deliciously, and sustainably.
1. Start with Whole Foods First
Fiber doesn’t have to come from powders or bars.
Instead, build your meals around these Mediterranean-friendly, fiber-rich choices:
Legumes: lentils, chickpeas, beans, and peas
Vegetables: leafy greens, carrots, bell peppers, broccoli, etc.
Fruits: berries, oranges, pears, apples, etc.
Whole grains: farro, brown rice, oats, whole wheat bread, quinoa
Seeds: chia, flax, hemp
Nuts: almonds, walnuts, pistachios
2. Make Simple Swaps
A few easy switches can go a long way:
Choose whole wheat bread over white
Mix lentils into pasta sauce or tacos
Top yogurt with chia seeds, nuts, and berries
Add extra veggies to soups, sandwiches, and eggs
Trade chips for air-popped popcorn or veggies + hummus
3. Include Both Types of Fiber
Did you know there are two types of fiber and your body needs both?
Soluble fiber: Found in oats, apples, and chia seeds. It forms a gel in your gut, helping to lower cholesterol and steady blood sugar.
Insoluble fiber: Found in whole grains and veggies. It adds bulk to stool and keeps digestion moving.
Be sure to include both for optimal benefits!
4. Don’t Forget to Hydrate!
This is a BIGGIE! As you increase fiber intake, you also need to drink more water. Fiber pulls in water to work its magic, so staying hydrated helps avoid the bloat and keeps things moving. Trust us, don’t add more fiber without water… you’ll likely experience some serious tummy troubles.
Purposeful Next Steps
If you’re feeling inspired to fibermaxx the Mediterranean way, here’s where to begin:
Take stock: Are you getting at least 25 grams of fiber most days?
Choose one meal this week to fiber-boost with legumes, seeds, or whole grains.
Drink water consistently as you up your fiber intake.
Start slow and continue to add on; your gut will thank you!
Thanks Pam. Very helpful!