Chia seeds, legumes and Greek yogurt are taking over TikTok as part of a new trend called “fibermaxxing.”
Gaining traction earlier this summer, the fiber-maximizing trend encourages folks to do as the name suggests – eat more fiber to eliminate bloating, lower cholesterol and blood sugar levels, and of course, visit the bathroom more regularly.
While some dietary trends that pick up on social media may do more harm than good, dietitians largely support “fibermaxxing.”
“So often, food-related social media trends focus on exlcuding foods or food groups,” Jennifer House, dietitian and founder of First Step Nutrition in Calgary, Alberta, Canada told USA TODAY. “And most of us get enough protein, but we don’t get enough fiber.”
In the same beat, dietitians also advise folks to start low and slow. Completely switching up a diet to only high fiber foods, or “maxxing” too quickly, as dietitian Mascha Davis said, can result in “gas, bloating, abdominal discomfort, diarrhea or constipation, if fluid intake isn’t adequate.”
Like most things, “fibermaxxing” done in moderation can be a safe and effective way to try out healthier habits. Here’s what we know about the trend and how to try it out the right way.
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What is ‘fibermaxxing’?
“Fibermaxxing” is a new dietary trend that encourages an increased fiber intake. The trend’s name refers to “maxxing,” or exceeding, the recommended daily intake of fiber. Popularly-viewed videos in the trend showcase different recipe ideas and which meals a user eats to get the most fiber as possible in a day.
What does fiber do?
Dietary fiber is a carbohydrate made from the parts of plants that the body cannot digest or absorb. Instead, fiber passes through the stomach, small intestine and colon, before leaving the body, Mayo Clinic states.
“Good” dietary fiber, found in fruits, vegetables, whole grains and legumes (part of the bean family) can prevent or relieve constipation, reduce the risk of hemorrhoids, lower cholesterol and blood sugar levels, and reduce the risks of some cancers, Mayo Clinic continues.
Is ‘fibermaxxing’ safe?
Like any dietary practice, consult a health care provider before trying it out.
House said the “fibermaxxing” videos she has seen on social media share recipes or tips with others looking to increase their fiber intake, which aren’t encouraging anything dangerous.
However, “fibermaxxing” too quickly can lead to gastrointestinal issues, as Davis explained. The key? Start slow and low.
How much fiber are you supposed to have in one day?
For anyone over the age of 2 years old, Mayo Clinic recommends 14 grams of fiber for every 1,000 calories in a daily diet.
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How can you safely increase your fiber intake?
Before trying to “fibermax” yourself, talk with a health care provider about whether or not the diet is right for you. Greenlit? House said the best way to start is slow, making sure to get enough fluids to help the fiber travel easily through the intestinal tract.
“Try increasing your dietary fiber intake by a few grams per day,” House said. “Pick one meal to start with for a week. For example, swap out your white toast or refined breakfast cereal for whole grain and add a piece of fruit. Continue your higher fiber breakfast, and the following week, focus on adding beans or legumes to your lunches.”
Once you’ve got the hang of it, here are some additional recommendations from UCSF Health:
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Include at least one serving of whole grain in every meal.
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Choose whole grain flour and whole grain bread.
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Cook with brown rice instead of white rice.
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Substitute meat with legumes two or three times per week in chili and soups.
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Eat at least five servings of fruit and vegetables each day. Fresh fruit is higher in fiber than canned fruits or juices. The latter does not have fiber.
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Have fresh fruit for dessert.
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Added chopped dried fruits to baked goods like cookies, muffins and pancakes before baking. Dried fruits have a higher amount of fiber than fresh.
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Who should stay away from ‘fibermaxxing?’
While dietary fiber is needed by everyone, an increased fiber diet isn’t. Mayo Clinic outlines the following situations that may not be best suited for “fibermaxxing”:
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After surgeries that involve the intestines or stomach because the digestive system needs to heal
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Conditions like Crohn’s disease and ulcerative colitis, which can be easily inflamed by increased fiber
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During radiation therapy, which can narrow the intestines as side effects
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Living with gastroparesis, a condition in which the stomach empties more slowly after eating
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Preparing for a colonoscopy, as the large intestine needs to be cleared out before the procedure
Ultimately, chat with a health care provider before starting a new diet to ensure it is right for you.
Editor’s note: This story has been updated to fix typos.
Greta Cross is a national trending reporter at USA TODAY. Story idea? Email her at gcross@usatoday.com.
This article originally appeared on USA TODAY: What is ‘fibermaxxing’? Is it healthy? Dietitians discuss trendy diet
