The social media trend of “fibermaxxing”—intentionally increasing fiber consumption far beyond recommended levels—has gained traction for its purported benefits: improved digestion, increased fullness, and better blood sugar and cholesterol control. One writer decided to test the trend firsthand, meticulously tracking their intake over seven days to see if the hype matched reality.
What is Fibermaxxing?
Fiber is a carbohydrate that the small intestine struggles to digest, making it essential for moving waste, stabilizing blood sugar, lowering cholesterol, and promoting satiety. The FDA recommends around 22-28 grams of fiber daily for women, but fibermaxxing pushes this limit, with some influencers suggesting 50-100 grams per day. Experts caution against such extremes, as excessive fiber can cause bloating and diarrhea.
The Experiment Setup
The writer, already consuming around 37 grams of fiber daily, aimed for 50 grams per day for one week, guided by a registered dietitian’s advice. Hydration was also prioritized (80 ounces daily), as fiber works best with adequate fluid intake. To streamline tracking, meals were largely pre-planned to ensure consistency.
The Daily Plan
The diet centered on fiber-rich staples:
- Breakfast: Blueberry protein chia seed pudding with Greek yogurt and granola (14.5g fiber)
- Lunch: Chickpea tuna salad over romaine with extra beans (16.9g fiber)
- Dinner: Salad with pistachios and edamame, popcorn, and cottage cheese with peanut butter powder (20.7g fiber)
This yielded a total of 52.1 grams of fiber per day.
The Results: Subtle Improvements
Initial improvements were slow, possibly due to dehydration from recent air travel, which often causes constipation. By day two, however, bowel movements normalized, and the writer successfully hit their fiber goal while maintaining a busy schedule. The process required extra attention to meal planning and tracking, making dining out more challenging due to inconsistent nutritional information.
Over the week, subtle improvements were observed in bowel movement frequency and ease. The writer also noted increased satiety and more stable energy levels, aligning with fiber’s role in regulating blood sugar. No major negative side effects (bloating, diarrhea) were experienced, likely because the writer’s system was already somewhat adapted to higher fiber intake.
Long-Term Outlook
While the experiment yielded positive effects, the writer doesn’t plan to continue strict fibermaxxing due to the required precision. However, they intend to prioritize fiber-rich foods like chia seeds and beans, recognizing their benefits for satiety, digestion, and energy levels.
The key takeaway is that while extreme fiber intake isn’t necessary, intentionally increasing fiber consumption within reasonable limits can contribute to improved digestive health and overall well-being.
