Overview

• Fibermaxxing is a TikTok-driven trend that pushes individuals to exceed USDA fiber guidelines by integrating foods like chia seeds, whole grains and legumes into daily meals.
• Despite USDA recommendations of 25–34 grams daily, most Americans average only 10–15 grams, with just 5% meeting intake targets.
• Studies link high-fiber diets to improved gut microbiome, lower cholesterol and blood sugar, and reduced risks of heart disease, type 2 diabetes and colorectal cancer.
• Nutrition experts warn that abruptly increasing fiber can cause bloating, gas, cramps and disrupt mineral absorption, and advise gradual additions.
• Registered dietitians recommend stepping up fiber intake by one serving per week, pairing this with sufficient hydration and varied plant-based foods to minimize digestive discomfort.