A viral wellness trend dubbed “fibermaxxing” is sweeping TikTok, where influencers spotlight daily high-fiber meals. Backed by health guidance calling for 25 grams of fiber for women and 38 for men, the trend also collides with a reality that most Americans fa
By the time the workday starts, the routine is already on camera.
On TikTok, the hashtag #fibermaxxing is drawing attention to a simple idea: eat a high amount of fiber at every meal, throughout the day. Influencers show their shopping lists, portion stacks, and—often with real pride—what they pack for work.
One example is @shanny_do. a self-proclaimed “fiber-obsessed gastroenterologist.” She posted with gusto about what she brings each day for work at the hospital. For the curious, that bowl includes Ethiopian spicy lentils, plain black beans straight from the can, baba ganoush, and carrots. A second small bowl holds berries—black, blue, and raspberries. Her kit also includes a Z bar. described as a kid’s protein snack bar made of oats. and an apple.
The trend isn’t only a personal health project. It also plugs into a massive industry. Wellness is a $6.3 trillion global industry, forecast to hit $9 trillion by 2028, according to the Global Wellness Institute.
The popularity of fibermaxxing hinges on a straightforward question: if fiber is so important, why aren’t people getting enough?
Fibermaxxing, explained
Fibermaxxing is exactly what it sounds like—eating a high amount of fiber at every meal, throughout the day.
The Department of Health and Human Services recommends 25 grams of fiber for women and 38 for men each day.
Most Americans, though, are not meeting those targets. The trend’s push toward fiber comes against data that 95% of Americans fail to consume the recommended amount, instead averaging just 16 grams daily.
Part of the mismatch, as the trend’s messaging has it, is diet composition. The recent popularity of gluten-free products, along with fiber-and-nutrient poor cereals and breads, has only made that problem worse.
Why fiber is the headline ingredient
Fiber is often described as “beneficial for gut health,” and that’s the core of the pitch.
Monica Kelly, associate health and wellbeing manager at Montefiore Einstein, explains that fiber is “a type of carbohydrate” that’s beneficial for gut health.
Hannah Holscher. a professor of nutrition at the University of Illinois Urbana-Champaign. says consuming enough fiber can do more than support digestion. She points to benefits that “reduces your risk of cardiovascular disease. type two diabetes. [and] lowers your risk for certain types of cancer. especially colorectal cancer.”.
Fiber is also split into two categories: soluble and insoluble. Each works differently.
The former helps regulate blood sugar, lower cholesterol levels, and reduce the risk of heart disease. Insoluble fiber helps regulate bowel movements—removing bodily waste and preventing constipation—according to a Harvard Medical School article.
What to eat to boost fiber
If fibermaxxing is about stacking fiber across the day, the question becomes what to stack.
Soluble fiber is found in beans, including black and lima; broccoli; Brussels sprouts; apples; and carrots.
To increase insoluble fiber, UCLA Health recommends foods such as potatoes, whole wheat flour, and wheat bran. It also lists brown rice, nuts, and seeds.
fibermaxxing TikTok wellness trend fiber intake gut health soluble fiber insoluble fiber Monica Kelly Hannah Holscher Department of Health and Human Services Montefiore Einstein University of Illinois Urbana-Champaign Global Wellness Institute