The amount of fiber you consume has a huge impact on your overall health. Fiber supports healthy digestion and has been linked to a lower risk of certain cancers, among many other benefits. This increased awareness may help explain why the “fibermax” trend is gaining traction.
Fibermaxxing refers to consuming at least the recommended daily amount of fiber for your body weight each day. This idea has gained traction across social and traditional media this year.
Jennifer Lee is a scientist at the Gene Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Her research focuses on how changes in gut health and gender differences affect metabolism throughout the lifespan.
Lee says he’s not surprised that FiberMax Thing has become popular. In fact, she sees this as a sign that more people are recognizing the important difference between longevity and healthspan. Living longer doesn’t necessarily mean spending the years in better health, so many people are looking for ways to stay healthier as they age.
“There is a nine-year gap between living to a certain age in good health and living with poor quality of health at the end of life,” Lee added. “Behavioral and nutritional strategies to stay healthy are really trending right now.”
Research shows that consistently low fiber intake can lead to metabolic and cardiovascular problems such as diabetes and obesity.
“If you’re not eating a lot of fiber, you may be getting your calories from other macronutrient groups, which can be high in carbohydrates and fat, which can lead to weight gain,” says Lee. “And depending on the many factors that can influence cancer risk, fiber deficiency may increase the risk of certain cancers, such as colorectal, breast, and prostate cancer.”
Overall, Lee explained, increasing fiber in your daily diet tends to provide a wide range of health benefits.
How much fiber do I need?
You can use the USDA’s National Agricultural Library’s Dietary Reference Intake (DRI) calculator to find detailed recommendations for your personal nutritional intake.
Meet daily fiber intake recommendations
According to the Dietary Guidelines for Americans 2020-2025 published by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services, adults should consume between 22 and 34 grams of fiber each day, depending on their age and gender.
Lee also pointed out simple guidelines. You should aim to consume about 14 grams of fiber for every 1,000 calories you consume. As people age and generally consume fewer calories, the recommended fiber intake decreases accordingly.
“For women between the ages of 19 and 30, the average recommended daily fiber intake for women is 28 grams, based on a 2,000 calorie diet,” Lee said. “But for men in the same age group, the recommended amount of dietary fiber increases to 34 grams, because they eat a little more.”
Soluble dietary fiber and insoluble dietary fiber
Lee pointed out that dietary fiber falls into two main categories. Soluble fiber dissolves in water and slows digestion, while insoluble fiber helps move waste through the digestive tract.
“Soluble fiber attracts water into your intestines, forming a gel-like substance,” says Lee. “Dietary fiber keeps you full and makes you feel full. Also, once it reaches the colon, it can provide a substrate for the microbiome or act as a substrate for the microbiome, which means the microbiome can also metabolize the food it digests. Therefore, this type of fiber acts as a beneficial food source for microorganisms.”
Soluble fiber also helps regulate blood sugar levels by slowing digestion and reducing blood sugar spikes. It also helps lower cholesterol by preventing some of it from being absorbed into the bloodstream.
Foods rich in soluble fiber include many fruits and vegetables, such as apples, avocados, bananas, cabbage, broccoli, and cauliflower. Legumes, beans, and oatmeal are also good sources. Insoluble fiber is commonly found in whole grains, nuts, and seeds.
“Insoluble fiber, on the other hand, doesn’t dissolve, so it doesn’t contribute to your calorie intake,” says Lee. “Although the body cannot obtain energy from insoluble fiber, it is important to consume insoluble fiber because it makes up a large portion of the substrate that helps with bowel movements. Insoluble fiber adds bulk to the stool, which helps prevent constipation.”
To maintain a healthy balance, Lee recommends consuming approximately twice as much insoluble fiber as soluble fiber each day. For example, if your daily goal is 30 grams of fiber, you should get about 20 grams from insoluble fiber and 10 grams from soluble fiber.
How can I get more fiber?
The U.S. Centers for Disease Control and Prevention has compiled resources about how dietary fiber can help manage diabetes. It includes tips for adding more fiber to your diet by eating breakfasts that contain fiber.
Fiber supplements and potential side effects
For people who have trouble getting enough fiber through food alone, supplements may help fill the gap. Lee pointed out that many adults are below the recommended fiber intake, and in some cases taking supplements is a viable option.
“The majority of adults do not meet their dietary fiber intake, so meeting recommendations with supplements is generally a good strategy.”
Fiber supplements are available as capsules or powders that can be mixed into drinks. However, Lee warned that increasing fiber intake too quickly can cause digestive problems before the body adjusts.
“You can end up overeating to the extreme, and if you’re not drinking enough water to stay hydrated, you can exceed the amount of soluble and insoluble fiber and become constipated,” says Lee. “The other extreme is that everyone reacts differently to fiber and you risk developing diarrhea. You know how your body is responding to daily challenges, so you need to keep a close eye on your body.”
