Trend Tiktok #Fibermaxxing: Eat a lot of fiber but be careful
The #Fibermaxxing trend on TikTok encourages increased fiber intake to lose weight and improve digestion. However, eating too much can also be counterproductive.
Increase fiber, Tiktok trend #Fibermaxxing about diet
Protein has been a shining star on social media platforms over the past year, but now another nutrient is taking over TikTok: fiber. Trend#FibermaxxingIncreasing your daily fiber intake is becoming more popular, with videos sharing fiber-rich meals like chia seed bowls, vegetable salads, and whole-grain dishes.
TikTok users tout benefits like reducing bloating, aiding digestion, weight management, and improving gut health. Dietitian Mia Syn calls fiber “the new version of protein” in the current wave of healthy eating.
How much fiber per day is enough?
According to the United States Department of Agriculture's Dietary Guidelines:
Women under 50 should consume 25–28 grams of fiber per day.
Men under 50 should consume 31–34 grams
However, according to Harvard Health, the average American only consumes 10–15 grams per day – less than half the recommendation. In fact, only 5% of the US population meets the recommended fiber intake.
Low fiber intake has been linked to many health problems, including heart disease, type 2 diabetes, certain cancers, and digestive disorders.
Where should I get fiber?
Experts recommend getting fiber from natural foods instead of pills. Foods rich in fiber include:
Whole grains like oats, brown rice
Seeds like chia seeds, flax seeds
Fresh fruits like apples, raspberries, blackberries
Vegetables like cauliflower, green beans, green vegetables
Beans such as lentils, black beans
Additionally, you should consume both types of fiber:
Soluble fiber: helps reduce cholesterol and stabilize blood sugar
Insoluble fiber: supports bowel movements and prevents constipation
Do not abuse: Eating too much is also counterproductive.
Although #Fibermaxxing is quite safe, adding fiber too quickly or exceeding the necessary amount can cause digestive disorders.
Some common signs include:
Flatulence
Stomach-ache
Diarrhea or constipation
Reduced absorption of nutrients such as calcium
The warning level is about 70 grams of fiber/day, which is much higher than the recommendation for normal people. To avoid negative reactions, increase fiber intake gradually, while drinking enough water to aid digestion.
How to start #Fibermaxxing safely
Harvard Health recommends:
Gradually increase fiber intake: add one fiber-rich serving each week
Observe your body's reaction before increasing again.
Prioritize natural foods instead of relying on functional foods
Combine with a healthy lifestyle, including exercise and drinking enough water
Fiber is an essential nutrient that plays a vital role in digestion and overall health. However, like any other nutrition trend, #Fibermaxxing needs to be based on scientific understanding and moderation. Supplementing properly will bring long-term benefits – but if you overdo it, it can be “too much of a good thing”.
