Fibermaxxing has been going viral on social media. Is there some validity to the trend?
When incorporating more fiber into your diet, it is best to have a gradual increase and also increase water.Despite the growing interest surrounding fiber and gut health, only about 5% of Americans consume the recommended daily amount of fiber.
One of the most recent social-media trends regarding fiber has been “fibermaxxing.” As with any trend that spreads online, it’s important to take a closer look, understand the science behind it, and sort out what information is factual.To understand fibermaxxing, it is important to first understand what fiber actually is. Dietary fiber refers to the components of plant foods that our bodies are unable to completely digest. Instead of fiber being fully broken-down during digestion, it moves through the stomach and small intestine largely intact. Once fiber reaches the large intestine, some types of fiber are fermented by gut bacteria. Examples of food sources that contain fiber are fruits, vegetables, whole grains, legumes, nuts, seeds, and products derived from these foods. The recommended daily allowance for fiber is at least 14g of fiber for every 1,000 calories consumed in theIf fiber is not fully digested, then you may be wondering what makes it so important. Fiber is an integral part of our overall health. It helps to promote regular digestion, while also supporting a healthy gut. Additionally, fiber has the ability to improve cholesterol lab values as well as impact blood sugar levels. Due to the way it is digested, fiber also helps to promoteThe fibermaxxing trend involves an intentional effort to increase overall daily fiber intake with the goal of improving digestion, promoting gut health, and supporting overall wellness. On, fibermaxxing has been trending, especially on TikTok, where many users on the platform share videos of themselves significantly increasing their fiber intake through smoothies, chia seed recipes, and more. Some users even post, “What I eat in a day to fibermaxx” videos to show off the fiber-rich foods they’ve been incorporating. Similar to how protein flooded social media for the past few years, fiber is now in the spotlight.If we take a look at the science behind fibermaxxing, we find parts that are well-supported—as well as some important cautions to consider. Decades of evidence-based research indicates that fiber plays a role in digestion, gut health, cholesterol, blood sugarAs previously mentioned, many Americans struggle to consume adequate fiber on a daily basis, with an estimate that only 5% of Americans actually meet the guidelines. Due to America’s long-standing fiber deficiency, it makes sense that the trend has gained so much traction as more people realize they don’t consume enough fiber-rich foods. The science around fiber also informs us that increasing fiber too quickly or pushing too far past the recommendations for intake can lead to significant gastrointestinal pain or discomfort, including bloating, abdominal pain, constipation, or diarrhea.The extremes of fibermaxxing run the risk of consuming too much fiber too quickly, which can lead to a slew of gastrointestinal complications. The key is to emphasize a slow incorporation of fiber-rich foods, rather than mega-dosing. Simultaneously, it is vital to consume adequate water whenever you begin to introduce more fiber into your diet. A practical way to go about this is to focus on adding one new fiber-rich food each week. For example, the first week, you may choose to add half of an avocado to your morning breakfast, while the following week, you may consume some raspberries with your evening snack. Focusing on adding one new additional fiber-rich food per week can help your body adapt to the increase in fiber without overwhelming your digestive system. Again, pairing your increase in fiber with an increase in water is key, since fiber works best when it has fluid to move through the gut. Although social-media trends tend to take some health habits to the extreme, the fibermaxxing trend has been a good reminder of how important it is to consume enough fiber. Since most of us fall short in this department, having this trend circulating around social media may be exactly what we need to bring someFibermaxxing: Is This TikTok Trend Good for You?is an Associate Professor of Neuroscience at Mount Sinai School of Medicine in New York City, and a Visiting Professor of Health Psychology at Princeton University.Self Tests are all about you. Are you outgoing or introverted? Are you a narcissist? Does perfectionism hold you back? Find out the answers to these questions and more with Psychology Today.
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