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Tom's Guide
7 days ago
- Health
- Tom's Guide
Fibermaxxing is trending right now — here's what to know before you try it
Protein has long been the poster nutrient of the fitness and health world, essential for building muscle, aiding recovery, and keeping you feeling full. But recently, fiber has started to share the spotlight. Rather than replacing protein, fiber is being recognized as an overlooked powerhouse with benefits for gut health, digestion, skin, metabolism and even heart health. This growing interest has sparked a trend called 'fibermaxxing,' where people are finding ways to add more fiber to their diets to improve digestion, clear up their skin and support metabolic health. But is this just a passing online fad, or is there real science behind it? While official guidelines suggest women aim for around 25 grams of fiber per day and men for about 31 grams, most Americans fall short. According to the American Journal of Lifestyle Medicine, just 5% of the U.S. population meets these recommendations. The original Nutribullet makes it easy to load up on fiber-rich fruits and veggies. With 600 watts of power and a no-fuss design, it turns whole foods into smooth, nutrient-packed drinks in seconds. Fibermaxxing aims to close that gap by encouraging people to add more fiber-rich foods like oats, lentils, berries, beans,and leafy greens to their daily meals. It can also involve sourcing little top-ups like adding chia seeds to recipes or swapping in high-fiber snacks and supplements. Multiple studies have shown that hitting your fiber goals isn't just good for digestion, it's linked to a lower risk of heart disease, diabetes, and other chronic health problems. According to one study, higher fiber consumption is linked to a significantly lower risk of cardiovascular disease, type 2 diabetes and colorectal cancer. According to a study published in The Lancet, higher fiber consumption is linked to a significantly lower risk of cardiovascular disease, type 2 diabetes and colorectal cancer. Fiber helps regulate blood sugar, promotes healthy gut bacteria, and reduces inflammation. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. However, experts caution that increasing fiber too quickly can lead to digestive discomfort, such as bloating or gas. The Mayo Clinic recommends gradually adding fiber to your diet while drinking plenty of water. This gives your digestive system time to adjust and helps you get the full benefits of fiber without the side effects. There's no denying a fiber-rich diet comes with plenty of benefits from keeping your digestion on track to supporting heart health and managing blood sugar. The key is to increase fiber gradually and focus on whole foods like beans, berries and greens. Don't forget to drink plenty of water to avoid any tummy troubles. Everyone's body reacts differently so if you're thinking about making big changes, it's a good idea to chat with a healthcare professional first. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
Yahoo
10-07-2025
- Health
- Yahoo
What is fibermaxxing? The new TikTok trend that might be better for your gut health than protein
A new wellness trend on TikTok is putting fiber in the spotlight. For the last few months, health gurus have been all about protein, since it provides energy and builds and maintains muscle mass. As a result of the craze, many brands have even added protein to processed snacks like popcorn and sugary cereal. Now, social media influencers are making the summer all about fiber. The new fibermaxxing trend is all about intentionally adding more fiber to meals, with the help of fruit, vegetables, nuts, and seeds. On TikTok, Pamela who goes by the username @pamicakess, has shared her hack for improving her intake of fiber, which has known digestive system benefits. 'POV: your bloating disappeared & all you did was eat this every morning,' she wrote in the text over one video, shared on Tuesday. She went on to showcase her breakfast: a bowl of chia seed pudding with strawberries and goji berries, before honey was drizzled on top. 'Fiber packed & it's soooo good,' she wrote in the caption of her clip, which has more than 135,700 views. In June, she shared another video of her chia pudding, which included coconut flakes this time. 'POV: you're the friend who hits their daily fiber goal,' she wrote in the text over the clip. Pamela's videos followed those of health and wellness influencer Gigi, who hopped onto the fibermaxxing trend in May. She shared a video to her 93,000 followers on TikTok showing a recipe for carrot salad, and urging her followers to 'increase [their] fiber intake.' Along with carrots, the recipe included snow peas, red cabbage, green onions, garlic, and garlic granules. The dressing was made out of sesame oil, soy sauce, rice vinegar, and two optional ingredients: tahini and maple syrup. And according to Gigi, the meal had 12 to 15 grams of protein. Since adding more fiber to her diet, Gigi said that she saw an immense improvement in her gut health. 'When I struggled with barely getting any fiber in my diet, I constantly felt bloated, struggled with constipation, and dealt with recurring IBS flare-ups. My gut health would improve temporarily when I ate more veggies, but the inconsistency kept setting me back,' she wrote in the caption. 'When I committed to consistently tracking and hitting my fiber totals. I didn't just feel better, I watched my bloat disappear. From there, I made it a lifestyle shift.' Even experts have shown their support for fibermaxxing. Doctors behind Zoe Health, which offers personalized nutrition programs, shared a TikTok video in June advocating for how the trend is about 'shifting the focus from restriction to abundance by adding more fiber-rich plants to every meal.' The wellness trend comes after observational studies found a fiber deficiency among Americans. According to a study published in the American Journal of Lifestyle Medicine, only five percent of the population has the recommended amount of fiber a day. Inadequate intake can result in health issues like chronic constipation and gastrointestinal problems. Fiber offers numerous health benefits like aiding digestion, lowering blood sugar and cholesterol levels, and decreasing the chances of constipation. There are two main types of fiber: soluble, which dissolves in water, and insoluble, which doesn't dissolve in water. According to the Mayo Clinic, soluble fiber 'forms a gel-like material in the stomach that slows down digestion.' This is found in foods like oats, peas, beans, bananas, avocados, citrus fruits, and carrots. Meanwhile, insoluble fiber 'supports the movement of material through the digestive system and adds bulk to stool.' It can be found in whole-wheat flour, wheat bran, nuts, and vegetables like cauliflower, green beans, and potatoes. The National Academy of Medicine recommended that women over 50 have 21 grams of fiber a day, while women 50 and under should have 25 grams. Meanwhile, men over 50 should have 30 grams of fiber, and men under 50 should have 38 grams.
Hans India
18-05-2025
- Health
- Hans India
Structured online nutrition plan could offer hope in tackling India's diabetes crisis: Study
A structured, physician-led online nutrition programme may hold the key to combating India's escalating diabetes crisis, according to a new study published in the American Journal of Lifestyle Medicine. The research, led by Indian-origin physician Dr. Vanita Rahman of the U.S.-based Physicians Committee for Responsible Medicine (PCRM), underscores the potential of plant-based diets in improving health outcomes for diabetes patients, particularly in India's healthcare landscape. The 12-week study enrolled 76 adults with type 2 diabetes, out of which 58 completed the programme. Participants followed a plant-based nutrition regimen guided by medical professionals. The results were promising: 22% of participants reduced their diabetes medication dosages, average weight loss was recorded at 3.7 kilograms, and HbA1C levels—a key indicator of long-term blood sugar control—dropped by 0.6%. Moreover, for participants who were not on cholesterol-lowering medication, total cholesterol levels decreased by 15 mg/dL, and LDL (bad cholesterol) dropped by 12 mg/dL. These changes not only signify improved metabolic health but also highlight the effectiveness of dietary intervention in managing chronic conditions. India currently has over 101 million adults living with diabetes, with an additional 136 million in the prediabetic stage, making accessible and scalable solutions critical. 'India's diabetes crisis requires solutions that work within our healthcare realities,' said Dr. Rahman. 'While we've long known dietary changes can manage diabetes, implementing them has been difficult due to limited consultation time, poor follow-up, and access issues—especially in tier-2 and tier-3 cities.' The study aims to address these gaps by offering a structured programme that can be accessed remotely, eliminating geographical and logistical barriers. It provided participants not only with nutritional guidance but also with continuous support and practical strategies for real-world application. Dr. Rahman emphasized that this approach is particularly suitable for the Indian context. 'These results are especially relevant in India, where vegetarian and plant-forward diets are already part of the culture. With simple changes—such as reducing fat intake and emphasizing whole foods—this programme can be seamlessly integrated into Indian households,' she noted. The findings suggest that with the right support and structure, a shift toward plant-based nutrition can be a practical, low-cost, and impactful solution to India's growing diabetes epidemic.
