Fibermaxxing: What Is It and Should You Be Doing It?

Here’s why people are adding more fiber to their diets—and the best way to make it happen.

You’ve probably heard about high-fiber diets, but have you heard about fibermaxxing? It’s a relatively new trend that takes the idea of adding fiber to your diet a step further, sometimes by going way above the recommended amount. Fans of fibermaxxing believe it can help with digestion, heart health and weight control, and may even offer other health benefits. But before you start piling your plate with fiber-rich foods like beans and bran, or taking fiber supplements, it’s worth knowing how it works and what to watch for.

The Benefits of Eating More Fiber

Fiber is the part of plant foods your body can’t fully break down. It comes in two main forms—soluble and insoluble fiber—and both help in different ways. Soluble fiber blends with water to form a gel, slowing digestion and helping control blood sugar and cholesterol. Insoluble fiber adds bulk to your stool and keeps your digestive system moving smoothly.

Getting enough fiber in your diet has many health benefits. It can help lower cholesterol, steady energy levels, prevent constipation and feed the healthy bacteria in your gut. It also keeps you feeling full, which may make it easier to maintain a healthy weight.

The Appeal of Fibermaxxing

Some people try to boost these health benefits by eating very high amounts of fiber. They may do this by eating a lot of high-fiber foods like fruits, vegetables, whole grains, beans and seeds. They may also use supplements to reach higher daily fiber goals. For many people, adding extra fiber does lead to better digestion, improved heart health and more consistent energy. But it’s important to find the right balance. There comes a point where adding too much fiber can have its drawbacks.

Possible Downsides of Too Much Fiber

While fiber is healthy, going from low-fiber eating to fiber overload can cause some unwanted side effects. Too much fiber added too quickly can cause bloating, gas, cramping or constipation. People with conditions like irritable bowel syndrome may notice more discomfort with certain types of fiber. In rare cases, very high fiber intake can even cause blockages in the digestive tract.

If you want to increase fiber, focus on eating more fiber-rich whole foods rather than buying processed foods that are marketed as high fiber, such as cereals or bars, or just taking supplements. Foods like fruits, vegetables, whole grains, and beans contain numerous vitamins, minerals and antioxidants that offer health benefits in addition to what you get from the extra fiber. On the other hand, many high-fiber processed foods contain ingredients that are not healthy, such as added sugars, artificial sweeteners and preservatives.

Tips for Increasing Fiber

These suggestions will make adding more fiber to your diet a better overall experience:

Take it slow. Add a little extra fiber each day so your body has time to adjust. This helps prevent uncomfortable symptoms like gas and bloating.

Drink plenty of water. Fiber needs fluid to do its job well. As you add fiber, make sure you’re also increasing the amount of fluid you drink.

Get your fiber from a variety of foods. This makes it more likely you’ll get soluble and insoluble fiber and will also supply other nutrients your body needs. For example, eat overnight oats for breakfast, have a salad at lunch, snack on fruit and end the day with a bowl of black bean and hominy chili.

Pay attention to how your body responds. If you notice bloating or discomfort, ease back until your digestive system settles. The goal isn’t to eat as much fiber as possible. It’s to find the right amount for you.

Fibermaxxing can be a healthy habit if you go about it the right way. Building up slowly, focusing on whole foods and staying hydrated will help you get the benefits of increased fiber in your diet without the digestive troubles. When done right, a high fiber diet can lead to a happier gut, steadier energy and better overall health.

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^{Date Last Reviewed: August 15, 2025}

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