Fibermaxxing explained: the American food trend that claims to boost health and keep you fuller longer

Fibermaxxing is a nutritional trend that aims to reach (and often exceed) recommended daily allowances of fiber, which is critical for gut and metabolic health. In the United States, guidelines recommend about 25-38 grams of fiber per day, depending on gender and age. However, most people do not get even half that amount.

Fibermaxxing seeks to close this gap by including fiber-rich foods in every meal such as:

• legumes (chickpeas, lentils, beans)
• green leafy vegetables
• fresh and dried fruits
• whole grains (oats, quinoa, spelt)
• seeds (chia, flax, psyllium)

Many adherents also supplement with functional fiber powder, such as inulin or glucomannan, which are readily available on the market.

As is often the case, the spread of fibermaxxing began on social media. A number of influencers from the fitness and nutrition worlds have shown their "fiber bowls" and the results they have achieved in terms of satiety and bowel regularity.

Driving the popularity of this fad are three main factors:

• The quest for satiety: fiber increases the volume of meals without adding calories and promotes a lasting sense of fullness.
• The perceived "detox" effect: many people associate fiber with a "cleaner" gut and more regular digestion.
• The link to metabolic health: studies show that increased fiber consumption can help control blood sugar levels and reduce cholesterol

Fiber is not just a "filler" in the diet: it plays a crucial role in numerous physiological processes. Here are the main benefits associated with high intake:

• Weight control: they slow digestion and help reduce hunger pangs.
• Gut health: they promote transit and nourish the bacterial flora, acting as prebiotics.
• Cardiovascular protection: they can help lower LDL cholesterol.
• Glycemic regulation: they stabilize blood sugar levels, preventing spikes and sudden drops.
• Reduced risk of certain diseases: the American Heart Association points out that a diet rich in fiber can reduce the risk of type 2 diabetes and some forms of cancer (especially colon cancer).

As with any dietary fad, fibermaxxing can also harbor pitfalls if practiced without criterion:

• Bloating and intestinal discomfort: a sudden and massive increase in fiber can cause meteorism, cramping and diarrhea.
• Insufficient intake of other nutrients: focusing only on fiber can lead to neglecting essential proteins and fats.
• Excess supplementation: abusing fiber powder, without balancing the diet, risks altering the absorption of vitamins and minerals.

Experts therefore recommend gradually increasing fiber intake and always accompanying it with adequate hydration.