Social media trend promotes higher daily fiber intake

Social media platforms have popularized fibermaxxing, a practice of increasing fiber intake through daily meals. Videos on TikTok show users adding fiber-rich ingredients to common foods and explain connections to digestion and long-term health outcomes.

Hannah Holscher, a professor of nutrition at the University of Illinois Urbana-Champaign, said most Americans consume far less fiber than recommended. She noted that the trend has drawn attention to a nutrient that receives limited public focus.

Daily fiber recommendations Health guidelines call for 14 grams of fiber per 1,000 calories consumed. This translates to roughly 25 to 38 grams daily depending on gender. Current data show only about one in ten American adults meets these targets, with average intake between 10 and 15 grams per day.

Holscher stated that adequate fiber consumption is linked to lower risks of obesity, cardiovascular disease, type 2 diabetes, and certain cancers. Research also connects higher fiber intake to better blood sugar control and reduced premature mortality risk.

Sources of fiber Registered dietitian Yasi Ansari recommends obtaining fiber primarily from whole plant foods. Foods such as oats, beans, lentils, apples, and chia seeds supply both soluble and insoluble fiber types. Ansari said whole foods provide additional vitamins, minerals, and antioxidants beyond fiber alone. Supplements can supplement intake but should not replace food sources.

Building intake gradually Candace Pumper, a staff dietitian at the Ohio State University Wexner Medical Center, advises adding fiber slowly to meals. Sudden large increases can cause bloating and gas. Berkeley Limketkai, a gastroenterologist at UCLA Health, said individuals unaccustomed to high fiber should avoid jumping to 70 or 90 grams daily.

People with conditions such as IBS or Crohn's disease should consult a physician before major changes. Holscher suggested aiming for five different plant-based fiber sources each day. She said common kitchen items like fruits, vegetables, nuts, and whole grains can meet this target without special purchases.