Latest news with #fiber
CNET
21 hours ago
- Business
- CNET
Verizon Fios Internet Review: Examining Plans, Pricing, Speeds and Availability
Unavailable in Provider unavailable in 20147 Edit . . . Starting at $50 Or call: Or call to learn more: (855) 379-7064 Verizon Fios home internet rating 7.6 /10 CNET Score We score internet providers for speed, value and customer care. Our data sources include the FCC, J.D. Power, The American Customer Satisfaction Index and extensive in-house research. Read more How we calculated our rating 7.6 / 10 SCORE Speed 7.5/10 Value 7/10 Customer Care 8/10 Pros All Verizon Fios plans are 100% fiber, with symmetrical download and upload speeds All Verizon Fios plans are 100% fiber, with symmetrical download and upload speeds No data caps or allowances on any plans No data caps or allowances on any plans No term agreements necessary on any plans Cons Low fiber availability for a national company Low fiber availability for a national company While Fios and 5G are affordable, LTE and DSL options are pricey See more pros and cons Verizon Fios internet review Our friends on the East Coast are undoubtedly familiar with Verizon's 100% fiber-optic internet service, currently available in eight northeastern states and Washington, DC. Verizon Fios offers near-symmetrical download and upload speeds, transparent service details with no hidden fees, and hard-to-pass-up perks. Perhaps even better is a three-to-five-year price lock guarantee, depending on your chosen Verizon Fios plan. That's especially pertinent as a recent CNET survey found that 63% of US adults said their broadband bill increased last year. So, Verizon Fios has many advantages over competing internet service providers, but there are still some key details to consider before signing up. First, availability is limited to those in the northeast. That might change in the next 12 to 18 months. Just this May, Verizon received FCC approval to acquire Frontier, a move set to expand its fiber footprint to 25 states by 2026 by merging with Frontier Fiber's existing network. At the moment, Verizon Fios is one of the largest fiber internet service providers nationwide, despite only having 9% coverage. Once the two networks are combined, that number will get significantly larger. Second, in addition to its growing fiber network, Verizon also offers Verizon 5G Home Internet. According to the Federal Communications Commission's broadband map, its 5G internet service is available to 22% of the US population -- making it one of the most available ISPs in the US. All of this complicates what coverage may look like for you, meaning there's a lot to consider before signing up for Verizon Fios. Let's take a closer look at terms of service and pricing to see how Verizon Fios compares to the competition. Verizon Fios plans and prices Note that prices listed on this page reflect available discounts for setting up paperless billing. Your price will be higher if you choose not to use automatic monthly payments. Locating local internet providers Plan Monthly price Max speeds Fees and service details Fios 300 $50 300Mbps download, 300Mbps upload Free equipment, no contracts or data caps Fios 500 $75 500Mbps download, 500Mbps upload Free equipment, no contracts or data caps Fios 1 Gig $90 940Mbps download, 880Mbps upload Free equipment, no contracts or data caps Fios 2 Gig $110 2,300Mbps download, 1,500Mbps upload Free equipment, no contracts or data caps Show more (0 item) Shop providers at my address Source: CNET analysis of provider data Take our quiz How Fast Should Your Home Internet Be? Answer 3 easy questions to discover our recommended speed for your household. Get Started Progress Step 1 of 4 How many members of your household use the internet? 1-2 people 3-5 people 6-9 people 10+ people Next In the world of broadband, where details get really confusing, Verizon Fios' service is one of the easiest to understand. There are four tiers: 300 megabits per second, 500Mbps, 1,000Mbps and, in select areas, up to 2,000Mbps. Many providers offer promotional rates that expire after 12 months, causing your bill to increase. Verizon doesn't do that. Instead, Verizon offers a price lock, which varies depending on your chosen speed. Right now, the lowest tier has a three-year price guarantee, the 500Mbps plan has a four-year guarantee and the two fastest plans have a five-year price lock. Also, since Fios is a fiber-optic network, it delivers near-symmetrical download and upload speeds, meaning your download and upload speeds will be nearly identical. If you're used to asymmetrical cable internet, where the upload speeds on a 300Mbps plan might only go as high as 10Mbps, you know how dramatic a difference it can make, particularly with videoconferencing and transferring large files. If you're unsure what speed to choose, take note of how much speed your household uses. Typically, households average around 500Mbps download, according to the latest data from OpenVault. Fios 500 or Fios 1 Gig may make the most sense for the average family, but that same report shows that the average small household (consisting of one or two members) typically uses speeds below that 500Mbps mark. Unless your household has a lot of streamers, gamers, remote workers or students, you'll most likely be just fine with Fios 300. Verizon/CNET Where is Verizon Fios available? The FCC broadband map displays Verizon Fios coverage, extending primarily in the Northeast. FCC At the moment, Verizon Fios is only available in eight Eastern states: Delaware, Maryland, Massachusetts, New Jersey, New York, Pennsylvania, Rhode Island, and Virginia, as well as Washington, DC. You can use the Verizon availability checker to see if Fios is available at your address. As we mentioned in the introduction, Verizon will more than double its current fiber footprint to 25 states by 2026 with the acquisition of Frontier Fiber. Once that's complete, Verizon Fios will be more widely available across the country. Additional details on Verizon Fios No Verizon plans require contracts. And there are no data caps, either. Just like your mom taught you to always look under the hood, it's never a bad idea to dig a bit for a better idea of what you're buying before committing to an internet service. Additional monthly fees Verizon Fios customers don't have to pay for their equipment rental, as everything comes included in the monthly price. One-time installation fee Your setup charge will depend on the Verizon plan you select. If you choose Fios, it'll be $99, which is waived for those who go with Fios 1 Gig. No data caps Unlike Cox, Xfinity and other ISPs, Verizon doesn't place a data cap on customers. Therefore, you won't need to worry about overage fees or data slowing once you hit a certain threshold. Verizon Fios perks and promotions The new Verizon logo is making its presence felt in marketing, advertising and across the company's products. Verizon Verizon Fios can easily lean into the fact that you're not required to sign a term agreement, which means no early termination fees or getting stuck with a service you've outgrown or need to downsize. Many other offers also help sweeten the deal for potential customers. First, Verizon has a discount of $15 per month on all its Fios home internet offerings for new customers who also enroll in the company's premium 5G mobile plans. Next, as previously mentioned, all new Verizon Fios subscribers will get a price-lock guarantee for allplans. Depending on the speed tier, this will range from a three-year price lock to a five-year price guarantee. Verizon also offers $400 off selected Samsung products at Best Buy for new internet subscribers to the 1 or 2 Gig plans. Finally, Verizon has a slew of streaming add-ons for all customers, including discounted subscriptions for Netflix, HBO Max, Hulu, Disney Plus, Youtube Premium and more for just $10 a month. Verizon customers can cut streaming costs with some of these plans, and you can cancel anytime. Verizon Fios earns high customer satisfaction marks ACSI Verizon Fios has consistently been at the top of customer service metrics for most of the last decade. Looking at the latest American Customer Satisfaction Index numbers for ISPs, Fios was near the top, tied with Google Fiber and second only to AT&T Fiber. It scored 76 out of 100 points, one point below its 2024 score, but still higher than the industry average. In addition, Verizon has consistently captured the top Eastern spot in J.D. Power's annual customer satisfaction ranking for over 10 years. It's worth pointing out that Verizon was only scored in one of four regions. In that region, the East, Verizon finished first, scoring 575 points on a 1,000-point scale. That put the company well above the area's average of 528 points. The speed-testing website Ookla tracks ISPs based on a scoring system that considers both download and upload speeds. (Ookla is owned by the same parent company as CNET, Ziff Davis.) Based on the most recent Ookla tests from the first half of 2025, Verizon was the third-fastest fixed ISP, behind AT&T Fiber and Frontier Fiber, but ahead of Xfinity, Cox and Spectrum. Verizon took second place for the lowest latency among top providers during that same period, and was noted as the best internet provider for streaming high-quality video. What's the bottom line on Verizon Fios? It's pretty good Verizon can boast that its Fios service is 100% fiber. As internet connection types go, it's tough to beat that. Plus, Verizon can point to its high customer satisfaction ratings and its consistency in topping those charts. Verizon's fiber plans are limited to the East Coast, at least for now. So, Verizon Fios is a top-notch option for getting online if you live in the Northeast. Verizon Fios FAQs
Yahoo
a day ago
- Business
- Yahoo
BofA Sees Upside in AT&T (T) With Bonus Depreciation Boost
AT&T Inc. (NYSE:T) ranks among the . On July 7, BofA Securities resumed coverage of AT&T Inc. (NYSE:T) with a Buy rating and a price target of $32. The firm attributes the optimistic forecast in large part to AT&T's balanced approach to increasing growth through its owned fiber and wireless assets. Ken Wolter / The positive outlook is further supported by AT&T's robust return on capital plans, targeted at $40 billion. Additionally, the company stands to gain a great deal from the possible return of bonus depreciation, which BofA projects could boost free cash flow by 21% in 2026 and 26% in 2027. According to BofA's 2026 expected EV/EBITDA metrics, AT&T Inc. (NYSE:T) is now trading at a 30% discount to T-Mobile and a 9% premium to Verizon. The firm believes that with AT&T's operational momentum, this gap in valuation should narrow. AT&T Inc. (NYSE:T), the world's largest telecommunications business and the leading supplier of mobile phone services in the United States, is a multinational conglomerate holding corporation headquartered in Texas that offers telecommunications, media, and technology services. While we acknowledge the potential of T as an investment, we believe certain AI stocks offer greater upside potential and carry less downside risk. If you're looking for an extremely undervalued AI stock that also stands to benefit significantly from Trump-era tariffs and the onshoring trend, see our free report on the best short-term AI stock. Read More: and Disclosure: None.
Yahoo
3 days ago
- Health
- Yahoo
Is Eating Too Many Raw Vegetables Hurting Your Gut? Here's What Dietitians Say
Reviewed by Dietitian Karen Ansel, M.S., RDN Feeding your gut the right blend of foods and nutrients is key to helping it function at its best. Which begs the question – is eating too many raw veggies helping – or hurting – your gut health? Considering that less than 10% of us consume enough veggies to begin with, we decided it's time to settle the debate. So, we put the question to gut health experts. You might be surprised to learn that the answer isn't the same for everyone. 'Eating a large amount of raw veggies is not inherently bad,' says Kara Hochreiter, M.S., RDN, LD. 'In fact, it can be a great way to boost your intake of fiber, antioxidants and key micronutrients. However, for those with poor digestive function and/or pre-existing gut conditions, too many raw vegetables can trigger or exacerbate symptoms and may even impair nutrient absorption.' Let's explore how raw veggies impact your gut health and if yours could benefit from a quick steam. The Upsides of Raw Veggies They Promote a Healthy Microbiome Fiber is key for gut health. Yet, few of us get the recommended 25 to 38 grams of fiber we need daily. Adding more vegetables, whether raw or cooked, does double duty by helping to close this gap and support a healthy gut. How does the fiber in raw veggies work its magic on your gut? After you eat, say, a crunchy, sliced red bell pepper, its fiber travels to your gut. When it gets there, it's fermented by your good gut bacteria. This process produces beneficial compounds called short-chain fatty acids, which help keep the lining of your gut strong and healthy. They Contain Compounds that Support Your Gut Raw veggies are also rich in phytochemicals that offer some pretty stellar gut health benefits. These compounds act as antioxidants that help protect your gut–and the rest of your body–from inflammation. This, along with the abundant vitamins and minerals in raw vegetables, provides a trifecta of gut-supporting protection. They May Prevent Constipation Whole grains aren't the only foods that provide the fiber you need to stay regular. Raw veggies are a delicious way to load up on fiber to help keep things moving. Plus, they're rich in water, which helps keep your poop soft and easy to pass. Cucumbers, lettuce, celery and tomatoes are all loaded with fluids. The Downsides of Raw Veggies: They Can Be Difficult for Some People to Digest On the flipside, eating lots of raw veggies isn't for everyone. This is especially true for people with underlying gut conditions, like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). 'When raw veggies are eaten in large quantities, they can be harder to break down due to their firm texture and high volume, which may lead to bloating or gas,' says gut-health dietitian Jessie Wong, MAcc, RDN, LD. It's not that raw veggies are harmful for people with these conditions. It may simply require more effort for their guts to digest them. If you have IBS or IBD, cooking your vegetables can help, says Wong. 'Essentially, cooking breaks down the fibers and cell walls, making vegetables easier to chew, digest and absorb, especially for those with sensitive digestion,' she explains. May Increase Bloating & Gas If you have IBS or are sensitive to certain difficult-to-digest carbohydrates known as FODMAPs (short for fermentable oligosaccharides, disaccharides, monosaccharides and polyols), some raw veggies can make you gassy and bloated. 'Cruciferous vegetables, such as broccoli, cauliflower, cabbage and kale, can be problematic due to their sulfur compounds and high fermentability,' says Hochreiter. 'Onions and garlic are also common culprits, particularly for those with IBS or FODMAP sensitivities.' This doesn't mean you have to avoid all raw vegetables, only the ones that cause discomfort. They May Reduce the Absorption of Certain Nutrients Some vegetables that are often eaten raw, like leafy greens, such as spinach and beet greens, are rich in calcium-binding compounds called oxalates. Oxalates aren't only problematic for calcium absorption. They can increase the risk of kidney stones in some people who are predisposed to this condition. While cooking these leafy greens won't remove all of their oxalates, it may reduce some of them. But if you love a leafy green salad, stick with low-oxalate greens like kale or romaine lettuce. Does Cooking Veggies Get Rid of the Nutrients? 'While cooking can reduce some heat-sensitive, water-soluble vitamins like vitamin C and folate, it can also enhance the bioavailability of certain nutrients, like beta-carotene in carrots and lycopene in tomatoes, making it easier for the body to absorb after cooking,' says Wong. Hochreiter points out that cooking vegetables may offer advantages for people with digestive issues. "Cooking helps break down tough fibers and may even reduce fermentable compounds, making vegetables easier to digest and less likely to provoke symptoms," she says. The way you cook your veggies can also impact their nutritional value. One study found that the amount of certain minerals in cooked eggplant, potatoes and zucchini varied substantially depending on how they were prepared. For example, both steaming and microwaving reduced the mineral content of potatoes, but zucchini's minerals were largely unchanged whether they were raw or cooked. And the minerals in eggplant actually increased after grilling or microwaving. The take-home message? There's not necessarily a best way to cook veggies to maximize their nutrient absorption since this can vary depending on multiple factors. Instead, Wong recommends this simple rule of thumb when cooking veggies: 'Use gentle cooking methods like steaming, roasting or sautéing with minimal water. While some nutrient loss is inevitable, cooked vegetables remain highly nutritious.' Tips to Enjoy Veggies for Gut Health Any vegetables can be a bonus for your gut, whether raw or cooked. To embrace more vegetables in your gut health routine, try these tips from Wong and Hochreiter. Think Slow and Steady: If you're increasing your vegetable intake, do it gradually to give your gut time to adjust to their fiber. Experiment with Roasting: Roasting is one of the easiest ways to prepare delicious veggies. It softens their tough fibers, brings out their natural sweetness and enhances everything from grain bowls to breakfast scrambles. Blend Them: Blending vegetables into soups, stews, sauces or smoothies is another simple way to sneak in extra nutrients while also making their fiber easier to digest. Switch Them Up: Combine raw and cooked veggies in your meals for a full spectrum of nutrients and different kinds of fiber. Toss roasted peppers into a leafy green salad or top a baked potato with some fiery tomato salsa. Don't Forget Healthy Fats: Cooking veggies with olive oil or pairing raw vegetables with avocado or tahini-based dips can improve absorption of vitamins A, D, E and K, which all require fat for absorption. Our Expert Take If you're worried that eating too many raw vegetables is hurting your gut health, you can probably relax. Raw veggies are rich in fiber, vitamins, minerals and antioxidants shown to support gut health. However, if you have a sensitive digestive system or are living with IBD or IBS, you may find that steamed or roasted veggies agree with your gut better. These cooking methods can help soften their fibers for a more comfortable vegetable-eating experience. In the end, almost all of us could benefit from eating more vegetables, whether they're raw or cooked. So, choose what feels best for you and eat up! Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
Is the ‘fibermaxxing' trend good for you? Yes, and here's why
Chia seeds, goji berries, strawberries and raspberries: A TikTok user going by the name 'impamibaby' is filling her pretty wooden breakfast bowl with fiber-rich foods and filming it, inspiring her audience to eat more of the nutrient she says has made her bloating disappear. She's '#fibermaxxing' — the practice of eating meals that help people meet or exceed their daily fiber intake recommendations in the name of improving their gut health, losing weight and more. Videos with the tag have garnered tens of millions of views and likes. They generally feature people making and eating meals chock-full of fiber-rich foods, and are sometimes overlaid with text detailing the amount of the nutrient in their dish and the health benefits. TikTok has served up more than its fair share of questionable eating trends — looking at you, NyQuil chicken and #SkinnyTok — but every now and then, it surprises with something actually worth trying, registered dietitian Lauren Manaker said. Right now, that's fibermaxxing. 'Most Americans aren't getting nearly enough fiber in their diets, and that's a problem,' Manaker, owner of Nutrition Now Counseling, a nutrition communications business based in Charleston, South Carolina, said via email. The Dietary Guidelines for Americans recommend adults consume 22 to 34 grams of fiber daily generally dependent on age and gender, but more than 90% of women and 97% of men in the United States don't meet these recommendations, according to the guidelines. 'Whether it's adding chia seeds to everything, sneaking veggies into your meals, or finding new ways to love whole grains, fibermaxxing might just be the trend we didn't know we needed,' Manaker said — especially as rates of colon cancer, to which low fiber intake has been linked, she added, have been rising among people ages 20 to 54. Gastroenterologist Dr. Kyle Staller agreed, adding that adequate fiber intake has 'been a recommendation that has not changed for years.' 'Despite lots of science that comes and goes and trends that come and go, fiber is an oldie but goodie,' said Staller, director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital and associate professor of medicine at Harvard Medical School in Boston. But like anything else — and especially TikTok trends — fibermaxxing can definitely have drawbacks if you make substantial changes too quickly, Staller said. The role of fiber in your health There are two types of dietary fiber: soluble and insoluble, experts said. Soluble fiber dissolves in water and absorbs it to form a gel-like substance, and is more associated with some of the digestive benefits of fiber, experts said. Insoluble fiber, on the other hand, doesn't dissolve in water and helps people have more frequent and heavier bowel movements. 'A balance of both is key for overall health,' Manaker said. 'If you get too much of one type and not enough of the other, you might experience digestive issues like bloating or constipation.' Most fibrous foods contain both types. Foods richer in soluble fiber include apples, bananas, citrus fruits, barley, carrots, oats, beans and psyllium, which derives from the husks of seeds of the Plantago ovata plant, according to the Mayo Clinic. Those with mostly insoluble fiber include vegetables such as green beans, cauliflower and potatoes; whole-wheat flour or wheat bran; nuts; and beans. Many TikTok videos on fibermaxxing feature meals made from a variety of these foods, such as colorful salads mixing different leafy greens and vegetables. Versions of TikTok user impamibaby's breakfast are common among fibermaxxers, and they're rich in insoluble fiber. Within those two types of fiber, there are other forms and characteristics of fiber also critical for gut health, Staller said. The viscosity of the fiber, for one, affects how well it flows through your digestive tract, while fiber fermentability influences how much your gut microbiome can actually ferment the fiber into helpful compounds to use as an energy source, he said. 'Then finally, how is the fiber packaged?' Staller added. Foods that are more processed, cut up, raw or cooked — all those forms have different effects on your digestive health, even if the foods contain the same type of fiber. However, you don't need to worry about doggedly tracking all these things in your efforts to increase your fiber intake. Eating a variety of whole or minimally processed foods will give you enough of what you need, Staller said. Plentiful benefits of eating enough fiber The link between higher fiber intake and decreased rates of colon and rectal cancers may be explained by a couple of factors, according to Jennifer House, a registered dietitian nutritionist and founder of First Step Nutrition in Alberta. When fiber increases stool bulk, it decreases the amount of time waste is in contact with the intestinal tract. 'Also, our gut bacteria ferments fiber, and it creates something called short-chain fatty acids,' such as butyrate, she added, which can nourish critical cells in the colon and inhibit cancer cells and inflammation. Recent research also suggests people with colon cancer may have greater odds of surviving if they increase their fiber consumption, Staller said. Fiber can also reduce your risk of other chronic illnesses and health conditions, experts said — including type 2 diabetes, high cholesterol, cardiovascular disease and premature death. And by improving your digestion, you're also reducing your risk of constipation-induced issues such as hemorrhoids and pelvic floor problems. Part of why fiber can help prevent or manage those conditions is because it aids in blood sugar regulation by slowing digestion — to a healthy degree — and the absorption of sugar into the bloodstream, reducing blood sugar spikes after meals, Manaker said. Fiber helps maintain a healthy weight, which is possible due to that blood sugar regulation and to fiber keeping you fuller longer, likely reducing overall calorie intake, Manaker added. Some TikTokers claim fibermaxxing can also help 'detoxify' your gut. Some of the experts don't love that word, given all the pseudoscience it's associated with in diet culture. But since fiber helps you poop, it 'literally does help remove toxins from your body,' House said. Additionally, some fibrous foods, such as leafy vegetables and nuts, support liver health, which plays an important role in detoxification, Manaker said. Experts are also increasingly learning more about the connections between our gut health and mental health, House said — finding that diets high or low in fiber-rich foods do affect your mood. Adding more fiber to your diet If you want to start fibermaxxing, first know that 'going from zero to 60 when you don't consume any fiber at all is probably not going to go well,' Staller said. That's because when fiber pulls water into the digestive tract, the tract expands, causing discomfort and bloating in people who aren't accustomed to a normal fiber intake. Start low and slow by maybe adding some berries to your usual cereal breakfast or swapping one of your meals for one higher in fiber, House suggested. See how you feel after doing that for a week or two before you increase your intake. Some types of fiber don't work for everyone, Staller said, so listen to your body and adjust accordingly. Working with a dietitian, if possible, is best when navigating significant dietary changes. Fiber supplements — particularly those solely or predominantly made of psyllium husk — can be helpful if you have problems eating enough fiber or medical problems that need to be addressed more aggressively, such as high cholesterol, sources said. But they shouldn't replace fibrous foods as you'd be missing out on all the nutrients, minerals and vitamins they have to offer. There are several ways you can start incorporating more fiber into meals you already eat, such as swapping white rice, bread or pasta for whole-grain versions, Manaker said. The Dietary Guidelines for Americans site has a list of hundreds of commonly available foods and how much fiber they contain per standard serving size. Be sure to drink plenty of water, too — if fiber doesn't have any water to bring with it into your digestive tract, that can cause more bloating, gas and constipation due to dry stools, sources said. Sign up for CNN's Eat, But Better: Mediterranean Style. Our eight-part guide shows you a delicious expert-backed eating lifestyle that will boost your health for life.
CTV News
4 days ago
- Health
- CTV News
Should you be ‘fibermaxxing' for your gut and mental health? Experts weigh in on the TikTok trend
Chia seeds, goji berries, strawberries and raspberries: A TikTok user going by the name 'impamibaby' is filling her pretty wooden breakfast bowl with fiber-rich foods and filming it, inspiring her audience to eat more of the nutrient she says has made her bloating disappear. She's '#fibermaxxing' — the practice of eating meals that help people meet or exceed their daily fiber intake recommendations in the name of improving their gut health, losing weight and more. Videos with the tag have garnered tens of millions of views and likes. They generally feature people making and eating meals chock-full of fiber-rich foods, and are sometimes overlaid with text detailing the amount of the nutrient in their dish and the health benefits. TikTok has served up more than its fair share of questionable eating trends — looking at you, NyQuil chicken and #SkinnyTok — but every now and then, it surprises with something actually worth trying, registered dietitian Lauren Manaker said. Right now, that's fibermaxxing. 'Most Americans aren't getting nearly enough fiber in their diets, and that's a problem,' Manaker, owner of Nutrition Now Counseling, a nutrition communications business based in Charleston, South Carolina, said via email. The Dietary Guidelines for Americans recommend adults consume 22 to 34 grams of fiber daily generally dependent on age and gender, but more than 90 per cent of women and 97 per cent of men in the United States don't meet these recommendations, according to the guidelines. 'Whether it's adding chia seeds to everything, sneaking veggies into your meals, or finding new ways to love whole grains, fibermaxxing might just be the trend we didn't know we needed,' Manaker said — especially as rates of colon cancer, to which low fiber intake has been linked, she added, have been rising among people ages 20 to 54. Gastroenterologist Dr. Kyle Staller agreed, adding that adequate fiber intake has 'been a recommendation that has not changed for years.' 'Despite lots of science that comes and goes and trends that come and go, fiber is an oldie but goodie,' said Staller, director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital and associate professor of medicine at Harvard Medical School in Boston. But like anything else — and especially TikTok trends — fibermaxxing can definitely have drawbacks if you make substantial changes too quickly, Staller said. The role of fiber in your health There are two types of dietary fiber: soluble and insoluble, experts said. Soluble fiber dissolves in water and absorbs it to form a gel-like substance, and is more associated with some of the digestive benefits of fiber, experts said. Insoluble fiber, on the other hand, doesn't dissolve in water and helps people have more frequent and heavier bowel movements. 'A balance of both is key for overall health,' Manaker said. 'If you get too much of one type and not enough of the other, you might experience digestive issues like bloating or constipation.' Most fibrous foods contain both types. Foods richer in soluble fiber include apples, bananas, citrus fruits, barley, carrots, oats, beans and psyllium, which derives from the husks of seeds of the Plantago ovata plant, according to the Mayo Clinic. Those with mostly insoluble fiber include vegetables such as green beans, cauliflower and potatoes; whole-wheat flour or wheat bran; nuts; and beans. Many TikTok videos on fibermaxxing feature meals made from a variety of these foods, such as colorful salads mixing different leafy greens and vegetables. Versions of TikTok user impamibaby's breakfast are common among fibermaxxers, and they're rich in insoluble fiber. Within those two types of fiber, there are other forms and characteristics of fiber also critical for gut health, Staller said. The viscosity of the fiber, for one, affects how well it flows through your digestive tract, while fiber fermentability influences how much your gut microbiome can actually ferment the fiber into helpful compounds to use as an energy source, he said. 'Then finally, how is the fiber packaged?' Staller added. Foods that are more processed, cut up, raw or cooked — all those forms have different effects on your digestive health, even if the foods contain the same type of fiber. However, you don't need to worry about doggedly tracking all these things in your efforts to increase your fiber intake. Eating a variety of whole or minimally processed foods will give you enough of what you need, Staller said. Plentiful benefits of eating enough fiber The link between higher fiber intake and decreased rates of colon and rectal cancers may be explained by a couple of factors, according to Jennifer House, a registered dietitian nutritionist and founder of First Step Nutrition in Alberta. When fiber increases stool bulk, it decreases the amount of time waste is in contact with the intestinal tract. 'Also, our gut bacteria ferments fiber, and it creates something called short-chain fatty acids,' such as butyrate, she added, which can nourish critical cells in the colon and inhibit cancer cells and inflammation. Recent research also suggests people with colon cancer may have greater odds of surviving if they increase their fiber consumption, Staller said. Fiber can also reduce your risk of other chronic illnesses and health conditions, experts said — including type 2 diabetes, high cholesterol, cardiovascular disease and premature death. And by improving your digestion, you're also reducing your risk of constipation-induced issues such as hemorrhoids and pelvic floor problems. Part of why fiber can help prevent or manage those conditions is because it aids in blood sugar regulation by slowing digestion — to a healthy degree — and the absorption of sugar into the bloodstream, reducing blood sugar spikes after meals, Manaker said. Fiber helps maintain a healthy weight, which is possible due to that blood sugar regulation and to fiber keeping you fuller longer, likely reducing overall calorie intake, Manaker added. Some TikTokers claim fibermaxxing can also help 'detoxify' your gut. Some of the experts don't love that word, given all the pseudoscience it's associated with in diet culture. But since fiber helps you poop, it 'literally does help remove toxins from your body,' House said. Additionally, some fibrous foods, such as leafy vegetables and nuts, support liver health, which plays an important role in detoxification, Manaker said. Experts are also increasingly learning more about the connections between our gut health and mental health, House said — finding that diets high or low in fiber-rich foods do affect your mood. Adding more fiber to your diet If you want to start fibermaxxing, first know that 'going from zero to 60 when you don't consume any fiber at all is probably not going to go well,' Staller said. That's because when fiber pulls water into the digestive tract, the tract expands, causing discomfort and bloating in people who aren't accustomed to a normal fiber intake. Start low and slow by maybe adding some berries to your usual cereal breakfast or swapping one of your meals for one higher in fiber, House suggested. See how you feel after doing that for a week or two before you increase your intake. Some types of fiber don't work for everyone, Staller said, so listen to your body and adjust accordingly. Working with a dietitian, if possible, is best when navigating significant dietary changes. Fiber supplements — particularly those solely or predominantly made of psyllium husk — can be helpful if you have problems eating enough fiber or medical problems that need to be addressed more aggressively, such as high cholesterol, sources said. But they shouldn't replace fibrous foods as you'd be missing out on all the nutrients, minerals and vitamins they have to offer. There are several ways you can start incorporating more fiber into meals you already eat, such as swapping white rice, bread or pasta for whole-grain versions, Manaker said. The Dietary Guidelines for Americans site has a list of hundreds of commonly available foods and how much fiber they contain per standard serving size. Be sure to drink plenty of water, too — if fiber doesn't have any water to bring with it into your digestive tract, that can cause more bloating, gas and constipation due to dry stools, sources said. By Kristen Rogers, CNN
