Move over protein, there’s a new sheriff in town: Fiber.
Gen Z might call it two X’s, but “fibermaxxing” is a concept we nutritionists have been touting for decades: get 30-40 grams of fiber per day (from real, whole foods)!
At first, I thought fibermaxxing was going to be a ploy by food and supplement manufacturers to get you to buy their products (no thanks, Fiber One), but I was pleasantly surprised when I saw most of the fibermaxxing videos with big plates of fruits, vegetables, chia pudding, beans, lentils, nuts, foods that I would like to focus on for my clients.
By aiming for about 30 to 40 grams of fiber a day, you’re replacing low-fiber “white” carbs and highly processed snacks with the aforementioned high-fiber foods. The result is a diet that feels fuller, provides consistent energy and supports long-term health.
What is Fibermaxxing?
Maximize your daily fiber intake by intentionally adding foods like cauliflower, oats and berries to your diet, aiming to hit at least 30 grams of fiber per day. The goal is to reduce bloating, relieve constipation, and improve overall gut health and digestion.
According to the National Health and Nutrition Examination Survey (NHANES), the average American consumes only about 16 grams of fiber per day.
What are the benefits of fibermaxxing?
Eating 30-40g of fiber per day can:
- It keeps you full longer slowing the emptying and digestion of the stomach
- Helps curb overeating. Combining high-fiber foods with protein and healthy fats promotes satiety (and possible weight loss)
- Nourishes your gut microbiome, supporting normality and a healthier immune system.
- Reduces the risk of disease: Diets higher in fiber are linked to lower cholesterol, better blood sugar control, and reduced chances of heart disease, type 2 diabetes, and some cancers.
DO NOT Fibermaxx If….
You don’t drink enough water. Water is necessary for fibers to do their job. Without enough fluid, all that gross stuff can leave you bloated or constipated. A good place to start is at least sixty-four ounces of water daily, rising to ninety ounces or more if you exercise, live in a hot climate, or are dramatically increasing fiber for the first time.
Your Fibermaxxing Besties
- Cooked lentils: 16 g fiber per 1 cup
- Black beans cooked: 15 g per 1 cup
- Boiled chickpeas: 12 g. per 1 cup
- edamame in shell: 8 g per 1 cup;
- Quinoa (cooked): 5.2 g per 1 cup
- Rolled oatmeal (cooked in water): 4.1 g per 1 cup
- Chia seeds: 10 g per 1 ounce (2 tablespoons)
- Ground flaxseed: 2.8 g per 1 tbsp
- Almonds: 4 g per 1 oz (23 nuts)
- Avocado: 6.7 g per ½ medium fruit
- Pear (medium, with skin): 6 g per fruit
- Raspberries: 8 g per 1 cup
- Artichoke (medium, cooked): 8.6 g per artichoke
- Broccoli (steamed): 5 g per 1 cup
- Sweet potato (baked with skin on): 3.8g per medium
High Fiber Diet Awareness Recipes:
Black Bean and Zucchini Enchiladas
High Protein Caprese Quinoa Bake
Mediterranean Power Bowls
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If you currently fall far short of the recommended 30-40 grams per day, add fiber gradually (about 3 grams every two days) to allow your gut to adjust. Continue to pair high-fiber foods with protein and healthy fats for sustained energy, and make hydration a priority. Supplements like psyllid bark or chicory fiber can help if your appetite is low, you take GLP-1 medication, or you travel often, but whole foods should remain the foundation.
Who should not Fibermaxx
Anyone experiencing an active flare of IBS, IBD, SIBO or diverticulitis. High-fiber diets may make your symptoms worse.
In a few words
Fiber-maxxing isn’t a gimmick – it’s clever nutrition in a fancy name. I like to see “balanced” nutrition redefined as something less boring if it means more people will pay attention. Increase your fruit and vegetable intake, drink plenty of water, and watch your gut health, energy levels, and blood work count improve.
For a personalized design, personal to you, make an appointment with a registered dietitian at Nutrition Awareness to help you put fiber-maxxing into practice.
