Fibermaxxing

Scientifically, fiber is associated with a range of benefits: supporting gut health, contributing to healthy weight management, and helping regulate blood glucose and cholesterol levels.

It’s no surprise that increasing fiber intake has become a growing trend. However, where awareness turns into extremes, we risk losing the bigger picture. More isn’t always better—better is better.

What does it involve to improve your fiber amount in your diet and to push it to a higher level?

The first step to enhance fiber intake is always to increase the amount of whole foods: increasing vegetables, fruits, legumes, and whole grains. But this shift should be gradual. A sudden increase in fiber can lead to gastrointestinal discomfort such as bloating, cramps, or flatulence.

Equally important is individual tolerance. Not all fibers are tolerated equally—some individuals may be sensitive to certain food groups or fermentable carbohydrates (FODMAPs). Understanding personal responses is key to building a sustainable, fiber-rich diet.

While supplementation or highly fortified products can support fiber intake, excessive or unbalanced consumption may lead to tolerance issues. A diverse intake of different fiber types across the day is far more beneficial than consuming large amounts of a single source at once.

Rather than chasing extremes, the goal should be a realistic, sustainable shift toward higher fiber intake—one that fits your lifestyle, respects your body’s signals, and supports long-term adherence. Every eaten fiber counts and the combination of different fibers will eventually lead to the most beneficial and sustainable diet.

Let’s put intake into perspective:

Recommended daily intake:

In the US: ~25g for women and ~38g for men

In Europe: ~25g for men and women

While trends like “fiber maxxing” promote intakes of 30–50g or more per day, the reality is that most people don’t even reach the recommended baseline. Achieving these recommendations already delivers meaningful health benefits. And if you achieve to reach even higher amounts even better.