Fibermaxxing, a trend popularized on social media platforms like TikTok, has been touted as a way to boost digestion, satiety, and overall gut health. However, nutrition experts warn that increasing your fiber intake requires caution, especially for individuals with certain health conditions or those who may experience adverse effects.
To understand the benefits of fiber, it’s essential to know how much you need. The general recommendations are 25 grams per day for women aged 18-50, 21 grams for women over 51, and 30 grams per day for men. However, most people fall short of this daily target.
Fiber is found primarily in plant-based foods, including vegetables, fruits, legumes, whole grains, and nuts and seeds. Legumes are particularly high in fiber, with one cup containing 10-19 grams. Animal products, such as meat, dairy, and eggs, do not contain fiber.
Increasing your fiber intake can have several health benefits, including supporting healthy digestion, regulating blood sugar and cholesterol levels, promoting satiety, and reducing the risk of heart disease, type 2 diabetes, and certain cancers.
However, nutrition experts caution that there is a right way to increase fiber intake. Consuming too much fiber too quickly can cause gas, bloating, cramping, constipation, and diarrhea. The type of fiber you’re increasing also affects symptoms; soluble fiber may be gentler but often causes more gas, while insoluble fiber can lead to bloating and cramping.
To safely increase your fiber intake, experts recommend consuming it gradually, ideally 3-5 grams per week, and spreading it throughout the day. Prioritizing whole foods as your main source of fiber is also crucial, as they naturally contain a mix of soluble and insoluble fiber, along with essential vitamins, minerals, and phytonutrients.
Increasing your fluid intake is also key to supporting digestion. Staying hydrated can help soluble fiber form a gel that regulates blood sugar and cholesterol levels, while insoluble fiber adds bulk and moves stool efficiently through the digestive tract.
By understanding the benefits and risks of fibermaxxing, you can take steps to boost your gut health in a sustainable and effective way.
Source: https://www.buzzfeed.com/vivianchung/what-is-fibermaxxing-healthy