Fibermaxxing: Passing trend or timeless foundation

The guide at a glance:

• Fibremaxxing is a nutrition trend focused on increasing daily fiber intake through whole foods like vegetables, grains, nuts, and seeds.

• While popularized on TikTok, it’s grounded in established nutrition science and long-standing dietary guidance pointing to a variety of health benefits in connection with adequate fiber intake

• Fiber supports gut health, helping to nourish beneficial bacteria, improve digestion, and support overall wellness.

• Most people don’t meet recommended intake, with guidelines suggesting around 25–38g of fiber per day.

• Increasing fiber too quickly can cause digestive discomfort, including bloating and gas.

• The best approach is to increase fiber gradually, focusing on variety, whole foods, and proper hydration.

What is the fibremaxxing trend?

If you’re on TikTok, you’ve probably heard about ‘fibermaxxing’ - the trend that is encouraging people to pile more fiber onto their plates by emphasizing foods like beans, whole grains, seeds, fruits and vegetables. It’s largely driven by an attempt to offset the fact  that over 90% of Americans don’t get enough fiber.

One of the main reasons that people choose to fibermaxx is to support their gut health. Fiber is known to support a balanced gut microbiome by acting as a prebiotic food source for friendly gut bacteria.

But here’s the thing: fibermaxxing isn’t a new or passing trend. Eating enough fiber has been a pillar of healthy living long before TikTok made it a buzzword. Alongside drinking enough water, getting sufficient protein, and filling your plate with colorful plants, fiber is one of those essential, everyday habits that experts have championed for decades.

Why fiber matters: Benefits of supporting your fiber intake

The benefits of fiber go far beyond digestion and keeping things moving. Fiber plays a central role in whole-body health by feeding the beneficial bacteria in your gut. These produce short-chain fatty acids (SCFAs) which deliver wide- reaching benefits, including:

• Supporting heart health by helping to lower cholesterol 

• Stabilizing blood sugar levels, increasing energy 

• Aiding immune function - keeping your body ready to defend

• Promoting skin health from within 

• Supporting mood and cognition

And the science backs it up. Research shows that gradually increasing fiber intake can lower the risk of heart disease, type 2 diabetes and colon cancer by 16-24% (BMJ 2022;378:e054370). 

Fiber also helps with satiety - keeping you full, satisfied, and energized without reaching for endless snacks. Think of it as your body’s built-in slow-release fuel system.

Can you have too much fiber?

Yes. While there’s no doubt that fiber is an essential part of a balanced diet, it’s important to be thoughtful about how you increase your intake. 

Too much, too fast - especially without enough water - can lead to bloating or digestive discomfort. Gradual increases are the key, and your body will thank you for easing in gently.

Adding a little fiber each day can help you work towards the recommended daily allowance for fiber, which in America varies with gender and age.

Daily fiber RDA for men, women and children

• Women (19–50): 25–28 grams daily.

• Men (19–50): 31–38 grams daily.

• Women (51+): 22 grams daily.

• Men (51+): 28 grams daily.

• Children: 14–31 grams depending on age

“As the name implies, many people on social media are reaching intakes of fiber well beyond the scientifically backed recommendations (RDA). While meeting the suggested intake for fiber is a good thing, as with most things in life, moderation is key. It’s somewhat ironic that something so simple and fundamental is suddenly ‘trendy’ - but if it means more people are discovering how nourishing and satisfying fiber can be, we’re all for it” - Erin Ogden.

6 Nutritionist swaps for gently supporting your fiber intake

Working towards the recommended ~30 g of fiber a day might feel like a tall order, but the good news is increasing your fiber doesn’t have to be complicated. Our philosophy is all about addition nutrition -  simple things you can add to your meals to nourish your body deeply.

Here are some gentle, practical ways to gradually increase your fiber without causing digestive issues: 

Switch up your salad: Start with a base of whole grains or legumes - quinoa, rice, lentils, or chickpeas - and sprinkle in nuts or seeds

Veg out: Make half your main meals plant-rich, including a variety of vegetables and fruits

Add a topping: Fruit, berries, chia, flax or nuts all make great fiber toppings for breakfast, smoothies, or snacks

Experiment with roasted chickpeas or edamame for a crunchy, protein-rich bite

Bake in the goodness: Blend ground flax, oats, or psyllium husk into baked goods for a deliciously easy fiber boost

Remember: all plant foods contribute fiber, and different types feed different gut bacteria, so variety matters more than perfection. Even small, consistent tweaks add up over time - no overwhelm needed.

True Biome: Everyday fiber support 

While we all aim to enjoy a healthy, balanced diet, it's not always possible to reach the recommended intake of fiber for a variety of reasons. That's where supplementation comes in. Not as a replacement, but a way to bridge the gaps and provide gentle support.

True Biome was created with this in mind, providing 5g of prebiotic fiber PHGG per serving. This particular fiber is low-FODMAP and generally well tolerated, even by those with sensitive digestion, making it a good option for daily use. 

Our True Biome ritual comes in a powder format that is neutral in taste and blends easily into most beverages. For a fiber-rich breakfast or snack, consider adding to your favorite smoothie or try our smoothie recipe below:

Fiber Forward Smoothie

• ¼ frozen banana
• 1 cup frozen mixed berries
• 1 cup milk of your choice
• 1-2 Tbsp flax seed

Optional:

• Handful of spinach
• 1 scoop chocolate or vanilla protein powder

Blend and enjoy! Top with a sprinkling of granola for an extra fiber boost if desired.