FUELED Wellness + Nutrition | Fibermaxxing: The TikTok trend that dietitians actually support

NEW ORLEANS (WGNO) — TikTok is calling it “fibermaxxing” — the practice of loading up meals with fiber-rich foods like chia seeds, beans and vegetables. Registered dietitians just call it good nutrition (and, we told you so).

Not surprisingly, this is one viral trend that nutrition experts can truly get behind. In today’s FUELED, Molly and Carrigan cover what fibermaxxing means, why fiber deserves the spotlight, and how to do it the right way for you.

class="wp-block-heading">What is fibermaxxing?

Fibermaxxing is a trendy way to talk about boosting fiber intake, usually by adding fruits, vegetables, beans, whole grains, nuts and seeds.  We like that, unlike so many approaches that cut things out, fibermaxxing focuses on adding more in. Refreshing, especially since most of us don’t get enough fiber.

• Fiber (a carb, though not digested by the body) plays a critical role in gut, heart and metabolic health.
• Guideline: ~25 grams per day for women and ~31 grams for men — an estimated 90% of us fall short.

Soluble vs Insoluble vs Isolated Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the gut that helps to keep us feeling fuller for longer, regulate blood sugar and lower cholesterol. Found in foods like oats, beans, lentils, apples, citrus fruits, chia seeds and flaxseeds.

Insoluble fiber does not dissolve; it adds bulk and helps move food through the digestive system, helping to support regular bowel movements, prevent constipation and keep the digestive tract healthy. Found in whole wheat, brown rice, and the skins of fruits and vegetables.

Isolated Fibers include fibers like chicory root (inulin), can be extracted from food or created synthetically. Food makers can easily incorporate it into bars, shakes and desserts — cutting calories while boosting the fiber count. But – it can make less-healthy foods seem more virtuous by adding “fiber” to the label.

Isolated fibers do have value, though: They’re prebiotics, feeding good gut bacteria that produce compounds that support whole-body wellness including immunity, lower inflammation, mood and more.

Benefits + What to Watch Out For

Gut health: Fiber can help keep us regular, prevent constipation and feed good gut bacteria

Metabolic support: Slows absorption of sugar, helps with blood sugar stability, lowers cholesterol

Weight support: Can keep us feeling fuller longer, helping to stabilize glucose – and, in turn, energy levels

It’s not just about the number: Whole foods like raspberries (8 grams fiber per cup, just 65 calories, plus antioxidants) deliver more nutrition overall than many processed cookies or bars made with added insulin or chicory root fiber, just to boost the fiber.

Careful though: Jumping into fibermaxxing too fast can lead to bloating, cramping, or constipation — especially if water intake is low. Ease in gradually and make sure to hydrate well

How to Fibermaxx Smartly

• Start slow: Add a serving of vegetables or fruit each day, then build from there
• Trade out refined carbs for whole grains like oats, quinoa, or brown rice
• Add beans or lentils to soups, salads, or pastas a few times a week
• Mix fiber-rich add-ins like chia, flax or psyllium powder into smoothies or yogurt

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Molly Kimball, RD, CSSD is a registered dietitian and nutrition journalist in New Orleans, and founder of the Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition, and follow her on Facebook, Instagram, and Twitter at @MollyKimballRD. See more of Molly’s articles and TV segments at mollykimball.com, and download the Eat Fit mobile app to stay in the know about Eat Fit partners, new dishes, festivals, and more. To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org.

The views, opinions, and recommendations expressed by Molly Kimball, RD, CSSD, are her own, provided for general educational purposes and not a substitute for personalized medical advice.

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