Latest news with #fibermaxxing
Fox News
7 hours ago
- Health
- Fox News
Popular 'fibermaxxing' diet trend not right for everyone, nutritionist says
A new trend called "fibermaxxing" has been circulating on social media, billed as a healthy nutrition hack. The practice entails boosting fiber intake throughout the day by adding foods like leafy greens, seeds, nuts, fruit and other high-fiber options to meals. Creators on TikTok have claimed that increasing fiber has reduced bloating and helped with digestion, as fiber is known to support a healthy gut microbiome. Robin DeCicco, a certified holistic nutritionist in New York, shared with Fox News Digital in an interview that increasing fiber intake can be "quite beneficial." "As a health professional, I wholeheartedly like that people are now more aware of the importance of fiber," she said. "Everything from gastrointestinal health to cardiovascular health, weight management, prevention of diabetes and certain cancers, to feeling fuller throughout the day and minimizing cravings for sugars and starches, are all major benefits of fiber intake." The USDA Dietary Guidelines recommend a daily fiber intake of 28 to 45 grams for men and 22 to 28 grams for women. DeCicco encourages adding color to each meal, as well as using nuts and seeds as "accessories," which she says is the "easiest way to add fiber throughout the day." "Color is synonymous with fiber — berries with breakfast, snacks consisting of carrot and celery sticks with pumpkin and sunflower seeds, or apple slices with natural peanut butter, and meals with side salads," the nutritionist suggested. While adding fiber can be beneficial, DeCicco warned that too much fiber can cause complications for some people. "Health is individualized," she said. "If you have certain pre-existing gastrointestinal conditions, this is not a trend to follow without making adjustments." "If your system is not used to fiber and you start to overload, you can easily become bloated, get cramps and have constipation." When too much fiber is consumed, especially in one sitting, it's "easier on the stomach" to spread it out, since fiber can bulk in the stomach and cause a back-up, according to DeCicco. "If you have certain pre-existing gastrointestinal conditions, this is not a trend to follow without making adjustments." "This is why it's especially important to incorporate fiber slowly," she said. "My mantra is 'baby steps' whenever I introduce fiber to any client. A little at a time goes a long way toward long-term health." For example, a typical serving size of ground flaxseed or chia seeds is 2 tablespoons. In that case, DeCicco would instruct starting with 1 or 2 teaspoons and then increasing slowly over the next several weeks. For people who have a hard time digesting raw vegetables, she suggests lightly sautéing, steaming or roasting veggies to help reduce any GI distress. "It's very common for people to have a hard time digesting large salads, and also raw cruciferous veggies like broccoli and cauliflower," she noted. "If you are trying to increase fiber by eating more veggies but feel bloated, switch to cooked veggies and see if you notice a difference." If constipation occurs after eating too much fiber, DeCicco recommendeds staying hydrated with water to help move the fiber through the digestive tract and soften the stool. For more Health articles, visit "If you plan to increase fiber, you must increase water throughout the day," she instructed, warning that caffeinated beverages can be dehydrating. "Adding lemon or lime to water can help with absorption, as can electrolytes," DeCicco added.
Yahoo
6 days ago
- Health
- Yahoo
If You're Not Doing This One Thing, You May Not Be Pooping Correctly
Among the current wave of wellness obsessions, fibermaxxing is gaining major traction. This more-is-more approach to fiber is touted on TikTok as a way to boost digestion, satiety and overall gut health while also addressing the fact that most Americans aren't getting enough. But while increasing your fiber intake has clear benefits, nutrition experts say there's a right way to do it if you want to see results. Related: What is fibermaxxing? The TikTok trend is all about maximizing fiber intake by loading up every meal and snack with fiber-rich foods, and sometimes supplements, to support gut health, satiety, cholesterol levels, blood sugar stability and even cancer prevention. It reflects a growing shift away from protein-obsessed diets toward a stronger focus on digestive and colon health. But Jennifer House, a registered dietitian and owner of First Step Nutrition in Calgary, Alberta, cautions that if you have IBS or an inflammatory bowel condition like Crohn's disease or ulcerative colitis, a high-fiber diet might not be ideal. 'And if you suffer from constipation, increasing fiber all at once could temporarily make the situation worse.' How much fiber do we actually need? Related: For women ages 18 to 50, the general recommendation is 25 grams of fiber per day, and 21 grams for those 51 and older, House said. For men, it's 30 grams daily. 'Most people only get about half of the recommended amount of fiber each day,' she added. Fiber is found only in plant-based foods, and there are five main groups that provide it: vegetables, fruits, legumes, whole grains, and nuts and seeds. Of these, legumes pack the biggest punch. Just one cup of beans contains 10 to 19 grams of fiber, which can get you more than halfway to your daily target. 'Animal foods don't contain fiber, so an eating pattern that's disproportionately high in meat, dairy and eggs is more likely to fall short on fiber,' said registered dietitian Avery Zenker. The health benefits of fiber: Related: Fiber supports healthy digestion, helps regulate blood sugar and cholesterol levels, and promotes a sense of fullness that can aid in appetite and weight management. It's also linked to a lower risk of heart disease, type 2 diabetes and certain cancers, including colorectal and colon, Zenker noted. 'Low fiber diets are linked to microbiome imbalances and lower microbial diversity, both of which are associated with increased risk of inflammatory diseases.' Different types of fiber offer different benefits. 'Soluble fiber helps regulate blood sugar and lower cholesterol — great for patients with diabetes or heart disease risk,' said Dr. Michael Ednie, founder of Bespoke Concierge MD based in Scottsdale, Arizona. This type of fiber dissolves in water to form a gel that helps lower cholesterol and regulate blood sugar. 'Insoluble fiber promotes regularity and helps prevent constipation, which is crucial for colon health,' Ednie said. Then there's prebiotic fiber, which serves as food for the beneficial bacteria in your gut. 'As those bacteria ferment prebiotic fibers, they produce short-chain fatty acids like butyrate, which have anti-inflammatory effects and support gut barrier function. Prebiotics have also been linked to improved mineral absorption and even mood regulation via the gut-brain connection,' Ednie said. Garlic, onions, bananas and asparagus are all excellent sources. Just like variety in your overall diet supports better nutrition, eating different types of fiber helps build a healthier, more resilient gut microbiome. 'Different fibers feed different strains of beneficial bacteria, which leads to better gut health, stronger immune function and lower inflammation overall,' Ednie explained. While there's no strict formula for how much of each fiber type you need, he suggests aiming for about two-thirds insoluble fiber and one-third soluble fiber. Fibermaxxing can backfire on your digestive system. While there's no official upper limit for fiber intake, increasing it too quickly can cause gas, bloating and other digestive issues like cramping, constipation and diarrhea. 'The gut bacteria essentially go into overdrive trying to process the sudden influx of fiber, producing excess gas as a byproduct,' Ednie explained. 'In rare cases, if someone dramatically increases fiber without proper hydration or pacing, it can even lead to intestinal blockages that require medical attention.' The type of fiber you're increasing also affects the symptoms you may experience. 'Soluble fiber — found in foods like oats, apples and beans — tends to be gentler at first but often causes more gas because it's fermented by gut bacteria,' Ednie said. 'Insoluble fiber — from whole grains, vegetable skins and nuts — adds bulk and moves things along but can lead to more bloating and cramping if increased too quickly without enough water.' Zenker also notes that for some people, especially older adults and young children, the satiating effect of fiber may reduce overall food intake, potentially leading to unintended weight loss or nutrient gaps. Additionally, consuming too much fiber can interfere with the absorption of important minerals like iron, zinc and calcium by binding to them in the gut and preventing their absorption. Increasing your fluid intake is key. Related: Hydration is essential when increasing fiber intake to help it do its job effectively. 'Soluble fiber needs water to form the gel that helps regulate blood sugar and cholesterol,' Ednie explained. 'Insoluble fiber needs water to add bulk and move stool efficiently through the digestive tract.' He recommends aiming for at least eight to 10 cups of water a day when boosting your fiber intake, and more if you're active or in a hot climate, and pairing every fiber-rich meal or snack with a full glass of water to support digestion. How to safely increase your fiber intake. Nutrition experts agree that it's important to increase fiber gradually to give your digestive system time to adjust and minimize the risk of bloating or discomfort. 'Instead of jumping from 10 grams a day to 30 overnight, add just 3 to 5 grams of fiber per week,' Ednie said. He also recommends spreading your fiber intake throughout the day, like enjoying oatmeal with berries in the morning, veggies or legumes at lunch and dinner, and snacks like fruit with nuts or popcorn in between. 'Consistency makes it much easier for the body to adapt and helps create sustainable habits that support long-term gut health,' he added. Ednie also emphasizes prioritizing whole foods as your main fiber source to support digestive, metabolic and cardiovascular health. These foods naturally contain a mix of soluble and insoluble fiber, along with vitamins, minerals and phytonutrients that fiber supplements don't offer. 'Supplements can be helpful for people who struggle to meet their fiber needs through diet alone, but they should be viewed as an addition, not a replacement,' he article originally appeared on HuffPost. Also in Goodful: Also in Goodful: Also in Goodful:
The Independent
10-07-2025
- Health
- The Independent
Why fibermaxxing is TikTok's latest wellness trend
A new wellness trend called fibermaxxing is gaining popularity on TikTok, encouraging individuals to intentionally increase their dietary fiber intake. This trend, which follows a previous focus on protein, involves incorporating more fiber-rich foods such as fruits, vegetables, nuts, and seeds into daily meals. Social media influencers have shared recipes and personal experiences, reporting benefits such as reduced bloating, improved gut health, and alleviation of constipation. Experts, including doctors from Zoe Health, support fibermaxxing, highlighting its focus on abundance and the addition of plant-based foods rather than restriction. The trend addresses a significant fiber deficiency among Americans, with studies showing only five percent consume the recommended daily amount, despite fiber's crucial role in digestion, blood sugar regulation, and cholesterol reduction.
New York Times
08-07-2025
- Health
- New York Times
Should You Be ‘Fibermaxxing'?
First came smellmaxxing. And then sleepmaxxing. Don't forget flavormaxxing. Now there is a newcomer to the scene. Fibermaxxing. In the latest example of social media users fixating on something — only to have some take it to an extreme — proponents of the fibermaxxing trend are loading up their meals with soaked chia seeds and cruciferous vegetables in an effort to increase their fiber intake, and often to also lose weight. 'Fiber is super cool — I think more people should be eating fiber,' said Pamela Corral, a 25-year-old wellness content creator who said she tried to eat more than the recommended daily amount of fiber, which is approximately 25 grams for women in the United States. Ms. Corral's TikToks, which often extoll the virtues of the nutrient in text laid over footage of her morning chia seed puddings, have found a huge audience. A recent video garnered more than 10 million views. Ms. Corral said inspiration for her videos tended to strike when she was eating things, like her fiber-rich pudding. 'I try to eat it often,' she said, 'so I can make videos.' Want all of The Times? Subscribe.
Yahoo
26-06-2025
- Health
- Yahoo
Should You Try Fibermaxxing? Why Experts Support The Viral Trend That Makes Your Carbs Healthier
A new viral social media trend has everyone "fibermaxxing." This basically means you're aim to 'meet or exceed' the recommended daily fiber intake. Here's what experts have to say about the trend, whether it's safe, and how to do it. There's no doubt about it: Fiber has become the supplement queen these past few years. It makes sense, considering it can do everything from support your digestive health to help with weight management. And, as with any buzzy health trend, fiber has slowly made its way onto the TikTok algorithm, with users pointing out its health benefits and telling followers they're prioritizing high fiber foods. They've even come up with a new term, "fibermaxxing," to describe this intense fiber focus. But what is fibermaxxing, exactly, and is this a social media health trend something you should actually try? Women's Health asked some experts to weigh in, and they had a few thoughts on things to consider before diving in. Meet the experts: Sara K. Riehm, RD, is a dietitian at Orlando Health Center for Health Improvement; Mir Ali, MD, is a board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. Technically, "fibermaxxing" isn't a medical term, but it's based on nutritional recommendations on how much fiber to eat in a day. The practice 'encourages maximizing fiber intake in meals and snacks to promote digestive health and overall well-being,' explains Sara K. Riehm, RD, a dietitian at Orlando Health Center for Health Improvement. With fibermaxxing, you aim to 'meet or exceed' the recommended daily fiber intake, which is usually between 25 to 38 grams for adults. People do this by eating a range of fiber-rich foods and sometimes by using supplements, Riehm explains. FWIW, some of the biggest sources of dietary fiber include unsweetened, high-fiber cereal, bulgar wheat, lima beans, Brussels sprouts, and sweet potato, according to the Dietary Guidelines for Americans. 'We're going to see fiber showing up in the highest amounts in plant foods,' Riehm says. There are two main types of fiber: Soluble and insoluble. 'Soluble fiber slows digestion, while insoluble fiber speeds up digestion,' Riehm says. 'We can use these to our advantage when we're dealing with diarrhea or constipation respectively.' Well, getting enough fiber really is great for your overall health. Fiber is a macronutrient with plenty of health perks, but research suggests that just 5 percent of people get enough fiber in their diet. 'Fiber will help keep your colonic movements regular,' says Mir Ali, MD, board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. 'It helps maintain a healthy gut flora, which could be important for maintaining normal metabolism and hormone levels.' Fiber can help lower cholesterol, too. 'Soluble fiber will bind to cholesterol molecules and help us excrete them rather than them getting absorbed into the bloodstream,' Riehm says. Because soluble fiber is digested slower, it helps with blood sugar control, too, she says. Fiber even adds bulk to your food, making you feel fuller, longer, and potentially helping to support weight loss, Dr. Ali says. 'It's a very powerful super nutrient, so including more of it in our diet can really make a positive impact on our health,' Riehm adds. For the most part, experts say you're just fine to try fibermaxxing. 'This is one of the safer nutrition trends I've seen,' Riehm says. 'It's focused on consuming nutrient-dense foods and including more of one of the most beneficial components of our diet.' But, of course, everyone is different. 'There's always a chance someone could have too much of a good thing,' Riehm says. 'There are certain GI conditions where it isn't appropriate to have high levels of fiber, and you may want to talk to your doctor before implementing a meal plan like this.' Dr. Ali and Riehm stress the importance of ramping up your fiber intake slowly. Meaning, don't just suddenly go all in with fiber if you haven't had much in the past. Otherwise, you could end up dealing with gas and bloating. 'You also want to make sure you're drinking a lot of fluids,' Ali says. 'If you don't drink enough, fiber can bind you up, leading to constipation.' With that in mind, go ahead and dive into fibermaxxing. Just start slow. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
