The #1 Mistake People Make When Cutting Back on Calories, According to Dietitians
Fiber often becomes a shortfall nutrient when eating too few calories in an attempt to lose weight.
Focusing on protein and eating a very low-calorie diet are reasons why we don't get enough fiber.
Eating a high-fiber breakfast and a variety of foods can help you meet your daily fiber quota.Many weight loss diets share a commonality: they restrict calories. After all, at the most basic level, your weight status is an equation of calories in, calories out. Research suggests that maintaining a calorie deficit (i.e., consuming fewer calories than you expend each day) is a primary factor in achieving weight loss. 'Calorie restriction can be very effective for short-term weight loss,' says weight loss dietitian Melissa Mitri, M.S., RD. However, Mitri emphasizes that other factors, like the types of food you eat, a consistent exercise routine, and effective stress management strategies, are also crucial for maintaining long-term weight loss.
Effective as it may be, maintaining a calorie deficit can come with some common mistakes. The one Mitri says she sees most often: not consuming enough fiber. Neglecting this critical nutrient can do a surprising amount of harm to your weight loss efforts, not to mention derailing your digestion and downgrading your overall health. Here's why dietitians say we often fall short of fiber when on a calorie-restricted diet and how you can ensure you're getting enough.
Why Fiber Falls By the Wayside When Trying to Lose Weight
Fiber Isn't Exciting
Let's be honest, in terms of popularity, fiber doesn't hold a candle to other, glitzier nutrients like protein or dietary supplements. 'One of the reasons people don't get enough fiber is because they simply aren't focused on it,' says weight loss dietitian Lainey Younkin, M.S., RD, LDN. 'It doesn't get as much attention as protein on social media.' Fiber's longtime association with unsexy digestive habits could be to blame for its lack of pizzazz as a weight loss aid.
That said, fiber is a key nutrient for weight loss. Eating more of it is strongly associated with successful weight management, so it may be time to shift to a more balanced approach, prioritizing fiber along with other nutrients. Younkin says reading labels is a great place to start. 'Look at the dietary fiber [on Nutrition Facts labels] to see how much is in various foods that you buy.'
The Focus Is On Protein
It's no surprise that protein is all the rage at the moment. According to a 2025 survey by the International Food Information Council, 70% of Americans reported trying to consume more protein, a significant increase from 67% in 2023 and 59% in 2022. Additionally, high-protein diets have ranked as the most-followed eating pattern for the third consecutive year.
Protein is well and good, but it's not the only superstar nutrient for weight loss. 'There is so much emphasis on protein for weight loss from the media and influencers, which leads many to believe this is the only thing that matters,' Mitri says. 'While protein is essential for health and certainly is one key nutrient for weight loss, fiber is just as essential to enhance fullness and provide volume on a reduced-calorie diet.' Not sure how much protein you need? Check out our protein calculator as a guide.
Overestimating Fiber Intake
If you eat a balanced diet, it's easy to believe your fiber needs are taken care of. But that's not necessarily the case. '[People often] assume that they're getting enough from eating more fruits and vegetables, and while fruits and vegetables have fiber, you have to eat a lot of them to hit your daily fiber goal of 25-38 grams per day,' Younkin says.
To do so, Younkin suggests varying your plate with whole grains, beans and legumes. And if you're concerned about overdoing it on carbs, fear not! 'I often find that clients are scared of carbs, but there's no need to avoid them,' says Younkin. 'It's about choosing high-fiber carbohydrates and limiting refined carbohydrates. This will help you get more fiber, stay full longer and aid weight loss.'
Eating Too Few Calories
Sure, calorie restriction can be effective for weight loss, but taking it too far can mean overrestricting on fiber as well. 'A lot of my clients often think the fewer calories they eat, the better, especially if they've followed very low-calorie or overly restrictive diets in the past,' Mitri says. On an extremely calorie-controlled diet, however, it can be hard to reach the recommended amounts of fiber. Each gram of fiber contains 4 calories. At the recommended 25 grams for women and 38 grams for men, this equates to just 100 and 152 calories, respectively, from fiber each day.
How to Eat Enough Fiber When Trying to Cut Calories
When pursuing weight loss, stick to these dietitian-recommended strategies to keep fiber high and calories low.
Prioritize protein fiber. Both of these nutrients are important for staying full. 'When planning your meals, ensure you have one to two quality sources of both protein and fiber, such as tuna or chicken for protein and leafy greens for fiber, which will help keep you full and thus make it easier to stick to a reduced-calorie diet,' Mitri advises.
Keep variety in mind. You'll find fiber in all sorts of foods, so don't limit yourself to a mere handful of fruits and veggies. Whole grains, beans, nuts and seeds are other high-fiber choices.
Incorporate favorite foods. If you're not enjoying your diet, you're less likely to stick with it. Mitri encourages keeping favorite foods on rotation, even when striving for a calorie deficit. Consider which high-fiber foods you genuinely like in your meals and snacks.
Try a bigger, high-fiber breakfast. Younkin says the right breakfast can set you up for calorie-deficient success. 'Instead of trying to eat less, eat enough of the right nutrients to keep you full and satisfied (protein, fiber and healthy fat), so you don't raid the pantry later and end up in a calorie surplus.' Try adding high-fiber breakfast choices like oatmeal, bran cereal or a berry yogurt parfait.
Our Expert Take
On a low-calorie diet, fiber is your friend. While it might not seem like the most impactful nutrient, it plays a major role in promoting satiation, curbing cravings and regulating digestion—all of which factor into the success of a weight loss program. As you dial down your calories, don't fall prey to the mistake of neglecting fiber intake. High-fiber fruits, vegetables, whole grains, beans, nuts and seeds all deserve a place on a weight loss-friendly plate.
Read the original article on EATINGWELL
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
18 minutes ago
- Yahoo
Pink Salt Trick Recipe to Weight Loss Trend 2025: An Analysis of Slumber Slim as a Science Informed Option
The viral, weight loss TikTok trend Pink Salt Trick is not scientific; Slumber Slim has a scientifically backed alternative as a metabolic support. Slumber SlimAlbany, New York, July 26, 2025 (GLOBE NEWSWIRE) -- An internet-viral pink salt recipe has swept the TikTok platform purporting to be a weight loss trick. This report pays attention to the sources of this tendency, to what extent using the AI-created celebrity promotes this tendency, and to what the health concerns of using salt water-based interventions may be. It also discusses Slumber Slim, non-stimulant supplement, as an alternative that caters to scientific principles since it is suitable in terms of metabolic health especially among women above 30. Visit Here to Explore the Full Slumber Slim Formula In This Report You Will Know: The contents and assertions of the so-called Pink Salt Trick recipe and its emergence as one of the trends of TikTok in 2025 The information about the spread of misinformation by AI-created celebrity videos Health hazards that could accompany exploitation of saltwater as a weight loss strategy Comments of doctors and nutritionists regarding the effectiveness of the trend The reason why women older than 30 are especially prone to wellness misinformation The comparison between the formulation of Slumber Slim and other salt-based solutions The biologic processes that would contribute to Slumber Slim being a long term metabolic support Click Here to Learn More About Slumber Slim What Is the Recipe of Pink Salt Trick? The Pink Salt Trick is sometimes known as a homemade beverage that has become highly popular in 2025 on popular social media platforms such as TikTok and Youtube. It is also called a weight loss drink or a morning metabolism tip and it has the following common ingredients: The Recipe: 1/2 teaspoon of pink Himalayan/ Hawaiian salt half a lemon juice 812 ounces of warm or room-temperature water Optional extras: 1 teaspoonful apple cider vinegar or a sprinkle of cayenne pepper The beverage is marketed by saying that once you drink it in the morning you can eat, reset your metabolism, suppress your hunger and cleanse your system and start burning fat without caffeine or fasting involved. The rhetoric of social media is usually raving with such claims: My pants fall off literally! This is what celebrities are applying these days. It is superior to Ozempic! But there is scientific support behind these allegations which is narrow. There is no evidence that any concerns the result of using pink salt water in water, and which has the positive effect of the body losing fat. According to the experts, perceived gains can be based on short-term effects of hydration or placebo effect instead of long-term physiological influence. As Dr. Hans Schmidt, the chief of the bariatric surgery at the Hackensack University Medical Center stated, metabolism is a complex process and a little bit of salt cannot make too much impact. The Role of Artificial Intelligence Produced Celebrity endorsed Products One of the important conditions of the spread of the Pink Salt Trick is the use of AI-generated videos of popular faces, including Oprah Winfrey, seemingly appreciating the recipe. These are videos that employ sophisticated technology in face-mapping and voice-cloning to produce the most realistic yet false contents. Supporting the idea, in 2022 Oprah Winfrey discussed such frauds on Instagram and said: It is a cheat. It is bogus. It is not true. I am not involved in any gummies weight loss or pink salt beverages. Her explanation notwithstanding, such AI-created videos continue to spread, setting the trend in motion. Social media platforms also have difficulties in moderating such content as it flows in real time and this misinformation goes to large populations. Journalist Cassandra Brooklyn identified the problem on this creation in a series of videos on Yahoo What the Deal with the Miracle Pink Salt Trick to Lose Weight, and What Up with the Oprah Pink Salt Trick to Lose Weight, where she pointed out that the videos were not searched by her but showed up in her feed. The application of the deepfake technology puts into perspective the moral question of the spread of misinformation, especially in an industry like the wellness industry where those who struggle with such issues can easily be influenced by apparently honored endorsement. The same phenomenon emphasizes a critical assessment of online health claims, in particular, those that are associated with celebrity figures. The Pink Salt Trick could be dangerous to Health Although the Pink Salt Trick might seem harmless, health experts warn that it has health hazards especially when one uses it on a regular basis or when there is overuse. As Dr. Alison Childress, a Texas Tech University registered dietitian, describes: An excess of sodium may cause a water build-up... this may cause weight increase but not fat, but fluid, namely, among salt-sensitive individuals. The sodium level in the drink can be too high leading to bloating or victimizing those who are already challenged by diseases such as heart high blood pressure. The American Heart Association suggests taking in less than 2,300 mg of sodium on a daily basis and excessive use of pink salt may help to exceed the given mark. Also, the pink Himalayan salt does not contain much iodine that is an essential nutrient in thyroid functioning. Frequent use of non iodized salt, especially lack of legitimate sources of dietary iodine can contribute to the development of iodine deficiency. This situation may cause symptoms including tiredness, low levels of cold tolerance, dry skin and the strangest of all, this situation may result in weight gain- the opposite of what this drink is supposed to do. Read: Pink Salt Recipe for Weight Loss Spotlighted in New Consumer Briefing on Metabolic Reset with Slumber Slim The presence of the optional components of lemon juice and other elements, such as apple cider vinegar may be considered to present minor advantages and benefits, such as enhanced digestion or short-term satiety, which have been reported in journals, Nutrients and The Journal of Clinical Endocrinology and Metabolism. Nevertheless, none of these effects is exclusive to the Pink Salt Trick and does not lead to meaningful or long-term weight reduction without more problems to lifestyle. The Reason Why Women Over 30 are Vulnerable to Wellness Fads Females of the age group beyond 30 tend to have special physiological and psychological difficulties and are therefore highly susceptible to the alternate wellness trends such as the Pink Salt trick. Changes caused by hormonal status like perimenopause or cortisol surges during stress may change the metabolism leading to cravings and reducing the amount of energy. Bad sleep habits, which influence such hormones as ghrelin and leptin, are other triggers of these problems, contributing to the desire to eat more and emotional consumption. In her writing, Cassandra Brooklyn noted: I never began to search videos on pink salt but they began appearing in my feed. I wondered how many other women were finding them and especially seeking help'? Social media algorithms do nothing to reduce this vulnerability as they target users with bare-bones interactions, e.g., a like or a view, and forward diet-related information to users who might not be interested in such information at all. In an International Journal of Behavioral Medicine study, it has been shown that receiving messages of rapid weight loss can cause the increase of body dissatisfaction and stress eating in women, which develops the wish-seeking cycle of finding quick fixes. Slumber Slim: An Alternative Based on Science Slumber Slim is a non-stimulant nutental supplement that attempts to alleviate some of the metabolism and hormonal stress experienced by women and especially women who are over the age of 30. Differently to the Pink Salt Trick that has questionable truths, Slumber Slim consists of the substances that were researched to be beneficial to metabolic health. It consists of formulation comprising: - Magnesium and Calcium: These minerals assist in cortisol normalization as well as energy stabilization, which can reduce the metabolic upheavals caused by stress. Beta-Hydroxybutyrate (BHB): BHB resembles what the body produces of its ketones, thus could be beneficial to satiety and cravings reduction, and research claims that BHB could have an effect on appetite control (Gibson, 2015). Turmeric Extract (95% curcuminoids): Turmeric is frequently used in many cultures owing to its anti-inflammatory effects that aid in eliminating inflammation in the gut that is risky to metabolic health (Youm, 2015). BioPerine Black pepper extract: This boosts nutrient absorption, making sure that the body gets the best use of the constituents of the supplement. The overall goal of Slumber Slim is to facilitate appetite hormones such as ghrelin, stay away of the trigger of emotional eating, and maintain a normal metabolic rhythm. Designed without stimulants, its consumption does not cause energy crashes or hormonal disruptions that can be caused by the use of caffeine-based supplements and hence it can be used daily. The supplement is not promoted as a short-term solution and as a supplement to a regular practice of maintaining metabolic health, and dramatic-sounding messages are not pursued. A comparison of Slumber Slim and the Pink Salt Trick Although both products, The Pink Salt Trick and Slumber Slim, target the problem of metabolic health, they do so in very different ways. The Pink Salt Trick is based on a very basic salt water soltion that has little scientific support behind it, whereas Slumber Slim has ingredients that have proven effects regarding controlling appetite and inflammations as well as control of energy. As an example, BHB was proven to increase satiety, and magnesium can help to decrease anxiety-inspired craving eliminating the causes of weight management difficulties. The Pink Salt Trick is based on the main mechanism, which is the hydration with the trace minerals there is no evidence of prolonged metabolic effect. Conversely, the Slumber Slim formula is focused on the gut-brain axis stressing the eating patterns mindful and lowering the emotional response to the urge. This strategy follows recommendations of studies arguing about the relevance of hormonal and psychological issues in regulating weight. Considerations and Risks to Health Although the ingredients of Slumber Slim have been researched, the supplement still has not been tested by the FDA, and the effects can differ depending on a person. Like any diet modification, it should always be done under the guidance of a medical professional to prevent any dire effects and be safe and compatible with their conditions. The Pink Salt Trick is not only easy to do, it has the dangers of sodium excess along with iodine insufficiency, especially to individuals with particular health hypersensitivities. Much Wider repercussions of the Trend The Pink Salt Trick points to a bigger problem in the wellness sector, which is the spreading of emotionally manipulative advertising and misinformation, frequently increased by AI outputs. Their trends take advantage of weak spots, especially in women who were going through the hormonal changes, and feed them simple answers about dealing with complex problems. The use of false claims and endorsements accentuates the critical thinking aspect in judgment of health strategies. Although Slumber Slim is not a panacea, it is a deliberate effort at bringing in a science-augmented solution that lays greater emphasis on biology than on viral hysteria. The company utilizes non-stimulant, research-backed compounds, and this factor gives it a possible solution when someone needs a long-term impact on metabolism. Final Thoughts The popularity of the Pink Salt Trick is indicative of the demand of easy, natural weight management solutions, yet absence of scientific data, as well as potential dangers, demonstrate the necessity of caution. Slumber Slim is a solution that is consistent with the new body of evidence regarding the importance of improving hormonal and metabolic health, which is based on consistency rather than ways to achieve fast results. Those that are experiencing hormonal changes, cravings or metabolism issues require science-based approaches that do not demean the bio physiology. More sustainable results could be achieved by consulting medical experts and focusing on long-lasting health at the expense of viral tendency. Click Here to Learn How Slumber Slim Works About Slumber Slim Slumber Slim is a non-stimulant nutrition supplement to boost women whose hormones cause peculiar appetite change, deposits as a result of stress, as well as slowing metabolism. Its formula containing the ingredients that have been studied in order to promote metabolic health provided an alternative daily ritual to maintain support on a daily basis, with no need to rely on un-proven claims and recommendations. Customer Support Email: support@Slumber Brand website: Phone (US): 1-800-390-7035 Phone (INT): 1-208-345-5245 Disclaimer: The article is informational. Slumber Slim is not to diagnose, treat, heal or avert any disease. The FDA has not examined statements. Individual results can be different. Do not self-instigate any diet regime or input without the advice of a healthcare Slumber Slim CONTACT: Customer Support Email: support@Slumber Brand website: Phone (US): 1-800-390-7035 Phone (INT): 1-208-345-5245Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
CNN
20 minutes ago
- CNN
‘Fibermaxxing': Benefits of the TikTok trend
Chia seeds, goji berries, strawberries and raspberries: A TikTok user going by the name 'impamibaby' is filling her pretty wooden breakfast bowl with fiber-rich foods and filming it, inspiring her audience to eat more of the nutrient she says has made her bloating disappear. She's '#fibermaxxing' — the practice of eating meals that help people meet or exceed their daily fiber intake recommendations in the name of improving their gut health, losing weight and more. Videos with the tag have garnered tens of millions of views and likes. They generally feature people making and eating meals chock-full of fiber-rich foods, and are sometimes overlaid with text detailing the amount of the nutrient in their dish and the health benefits. TikTok has served up more than its fair share of questionable eating trends — looking at you, NyQuil chicken and #SkinnyTok — but every now and then, it surprises with something actually worth trying, registered dietitian Lauren Manaker said. Right now, that's fibermaxxing. 'Most Americans aren't getting nearly enough fiber in their diets, and that's a problem,' Manaker, owner of Nutrition Now Counseling, a nutrition communications business based in Charleston, South Carolina, said via email. The Dietary Guidelines for Americans recommend adults consume 22 to 34 grams of fiber daily generally dependent on age and gender, but more than 90% of women and 97% of men in the United States don't meet these recommendations, according to the guidelines. 'Whether it's adding chia seeds to everything, sneaking veggies into your meals, or finding new ways to love whole grains, fibermaxxing might just be the trend we didn't know we needed,' Manaker said — especially as rates of colon cancer, to which low fiber intake has been linked, she added, have been rising among people ages 20 to 54. Gastroenterologist Dr. Kyle Staller agreed, adding that adequate fiber intake has 'been a recommendation that has not changed for years.' 'Despite lots of science that comes and goes and trends that come and go, fiber is an oldie but goodie,' said Staller, director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital and associate professor of medicine at Harvard Medical School in Boston. But like anything else — and especially TikTok trends — fibermaxxing can definitely have drawbacks if you make substantial changes too quickly, Staller said. There are two types of dietary fiber: soluble and insoluble, experts said. Soluble fiber dissolves in water and absorbs it to form a gel-like substance, and is more associated with some of the digestive benefits of fiber, experts said. Insoluble fiber, on the other hand, doesn't dissolve in water and helps people have more frequent and heavier bowel movements. 'A balance of both is key for overall health,' Manaker said. 'If you get too much of one type and not enough of the other, you might experience digestive issues like bloating or constipation.' Most fibrous foods contain both types. Foods richer in soluble fiber include apples, bananas, citrus fruits, barley, carrots, oats, beans and psyllium, which derives from the husks of seeds of the Plantago ovata plant, according to the Mayo Clinic. Those with mostly insoluble fiber include vegetables such as green beans, cauliflower and potatoes; whole-wheat flour or wheat bran; nuts; and beans. Many TikTok videos on fibermaxxing feature meals made from a variety of these foods, such as colorful salads mixing different leafy greens and vegetables. Versions of TikTok user impamibaby's breakfast are common among fibermaxxers, and they're rich in insoluble fiber. Within those two types of fiber, there are other forms and characteristics of fiber also critical for gut health, Staller said. The viscosity of the fiber, for one, affects how well it flows through your digestive tract, while fiber fermentability influences how much your gut microbiome can actually ferment the fiber into helpful compounds to use as an energy source, he said. 'Then finally, how is the fiber packaged?' Staller added. Foods that are more processed, cut up, raw or cooked — all those forms have different effects on your digestive health, even if the foods contain the same type of fiber. However, you don't need to worry about doggedly tracking all these things in your efforts to increase your fiber intake. Eating a variety of whole or minimally processed foods will give you enough of what you need, Staller said. The link between higher fiber intake and decreased rates of colon and rectal cancers may be explained by a couple of factors, according to Jennifer House, a registered dietitian nutritionist and founder of First Step Nutrition in Alberta. When fiber increases stool bulk, it decreases the amount of time waste is in contact with the intestinal tract. 'Also, our gut bacteria ferments fiber, and it creates something called short-chain fatty acids,' such as butyrate, she added, which can nourish critical cells in the colon and inhibit cancer cells and inflammation. Recent research also suggests people with colon cancer may have greater odds of surviving if they increase their fiber consumption, Staller said. Fiber can also reduce your risk of other chronic illnesses and health conditions, experts said — including type 2 diabetes, high cholesterol, cardiovascular disease and premature death. And by improving your digestion, you're also reducing your risk of constipation-induced issues such as hemorrhoids and pelvic floor problems. Part of why fiber can help prevent or manage those conditions is because it aids in blood sugar regulation by slowing digestion — to a healthy degree — and the absorption of sugar into the bloodstream, reducing blood sugar spikes after meals, Manaker said. Fiber helps maintain a healthy weight, which is possible due to that blood sugar regulation and to fiber keeping you fuller longer, likely reducing overall calorie intake, Manaker added. Some TikTokers claim fibermaxxing can also help 'detoxify' your gut. Some of the experts don't love that word, given all the pseudoscience it's associated with in diet culture. But since fiber helps you poop, it 'literally does help remove toxins from your body,' House said. Additionally, some fibrous foods, such as leafy vegetables and nuts, support liver health, which plays an important role in detoxification, Manaker said. Experts are also increasingly learning more about the connections between our gut health and mental health, House said — finding that diets high or low in fiber-rich foods do affect your mood. If you want to start fibermaxxing, first know that 'going from zero to 60 when you don't consume any fiber at all is probably not going to go well,' Staller said. That's because when fiber pulls water into the digestive tract, the tract expands, causing discomfort and bloating in people who aren't accustomed to a normal fiber intake. Start low and slow by maybe adding some berries to your usual cereal breakfast or swapping one of your meals for one higher in fiber, House suggested. See how you feel after doing that for a week or two before you increase your intake. Some types of fiber don't work for everyone, Staller said, so listen to your body and adjust accordingly. Working with a dietitian, if possible, is best when navigating significant dietary changes. Fiber supplements — particularly those solely or predominantly made of psyllium husk — can be helpful if you have problems eating enough fiber or medical problems that need to be addressed more aggressively, such as high cholesterol, sources said. But they shouldn't replace fibrous foods as you'd be missing out on all the nutrients, minerals and vitamins they have to offer. There are several ways you can start incorporating more fiber into meals you already eat, such as swapping white rice, bread or pasta for whole-grain versions, Manaker said. The Dietary Guidelines for Americans site has a list of hundreds of commonly available foods and how much fiber they contain per standard serving size. Be sure to drink plenty of water, too — if fiber doesn't have any water to bring with it into your digestive tract, that can cause more bloating, gas and constipation due to dry stools, sources said. Sign up for CNN's Eat, But Better: Mediterranean Style. Our eight-part guide shows you a delicious expert-backed eating lifestyle that will boost your health for life.
CNN
40 minutes ago
- CNN
‘Fibermaxxing': Benefits of the TikTok trend
Food & health TikTok Cancer Mental healthFacebookTweetLink Follow Chia seeds, goji berries, strawberries and raspberries: A TikTok user going by the name 'impamibaby' is filling her pretty wooden breakfast bowl with fiber-rich foods and filming it, inspiring her audience to eat more of the nutrient she says has made her bloating disappear. She's '#fibermaxxing' — the practice of eating meals that help people meet or exceed their daily fiber intake recommendations in the name of improving their gut health, losing weight and more. Videos with the tag have garnered tens of millions of views and likes. They generally feature people making and eating meals chock-full of fiber-rich foods, and are sometimes overlaid with text detailing the amount of the nutrient in their dish and the health benefits. TikTok has served up more than its fair share of questionable eating trends — looking at you, NyQuil chicken and #SkinnyTok — but every now and then, it surprises with something actually worth trying, registered dietitian Lauren Manaker said. Right now, that's fibermaxxing. 'Most Americans aren't getting nearly enough fiber in their diets, and that's a problem,' Manaker, owner of Nutrition Now Counseling, a nutrition communications business based in Charleston, South Carolina, said via email. The Dietary Guidelines for Americans recommend adults consume 22 to 34 grams of fiber daily generally dependent on age and gender, but more than 90% of women and 97% of men in the United States don't meet these recommendations, according to the guidelines. 'Whether it's adding chia seeds to everything, sneaking veggies into your meals, or finding new ways to love whole grains, fibermaxxing might just be the trend we didn't know we needed,' Manaker said — especially as rates of colon cancer, to which low fiber intake has been linked, she added, have been rising among people ages 20 to 54. Gastroenterologist Dr. Kyle Staller agreed, adding that adequate fiber intake has 'been a recommendation that has not changed for years.' 'Despite lots of science that comes and goes and trends that come and go, fiber is an oldie but goodie,' said Staller, director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital and associate professor of medicine at Harvard Medical School in Boston. But like anything else — and especially TikTok trends — fibermaxxing can definitely have drawbacks if you make substantial changes too quickly, Staller said. There are two types of dietary fiber: soluble and insoluble, experts said. Soluble fiber dissolves in water and absorbs it to form a gel-like substance, and is more associated with some of the digestive benefits of fiber, experts said. Insoluble fiber, on the other hand, doesn't dissolve in water and helps people have more frequent and heavier bowel movements. 'A balance of both is key for overall health,' Manaker said. 'If you get too much of one type and not enough of the other, you might experience digestive issues like bloating or constipation.' Most fibrous foods contain both types. Foods richer in soluble fiber include apples, bananas, citrus fruits, barley, carrots, oats, beans and psyllium, which derives from the husks of seeds of the Plantago ovata plant, according to the Mayo Clinic. Those with mostly insoluble fiber include vegetables such as green beans, cauliflower and potatoes; whole-wheat flour or wheat bran; nuts; and beans. Many TikTok videos on fibermaxxing feature meals made from a variety of these foods, such as colorful salads mixing different leafy greens and vegetables. Versions of TikTok user impamibaby's breakfast are common among fibermaxxers, and they're rich in insoluble fiber. Within those two types of fiber, there are other forms and characteristics of fiber also critical for gut health, Staller said. The viscosity of the fiber, for one, affects how well it flows through your digestive tract, while fiber fermentability influences how much your gut microbiome can actually ferment the fiber into helpful compounds to use as an energy source, he said. 'Then finally, how is the fiber packaged?' Staller added. Foods that are more processed, cut up, raw or cooked — all those forms have different effects on your digestive health, even if the foods contain the same type of fiber. However, you don't need to worry about doggedly tracking all these things in your efforts to increase your fiber intake. Eating a variety of whole or minimally processed foods will give you enough of what you need, Staller said. The link between higher fiber intake and decreased rates of colon and rectal cancers may be explained by a couple of factors, according to Jennifer House, a registered dietitian nutritionist and founder of First Step Nutrition in Alberta. When fiber increases stool bulk, it decreases the amount of time waste is in contact with the intestinal tract. 'Also, our gut bacteria ferments fiber, and it creates something called short-chain fatty acids,' such as butyrate, she added, which can nourish critical cells in the colon and inhibit cancer cells and inflammation. Recent research also suggests people with colon cancer may have greater odds of surviving if they increase their fiber consumption, Staller said. Fiber can also reduce your risk of other chronic illnesses and health conditions, experts said — including type 2 diabetes, high cholesterol, cardiovascular disease and premature death. And by improving your digestion, you're also reducing your risk of constipation-induced issues such as hemorrhoids and pelvic floor problems. Part of why fiber can help prevent or manage those conditions is because it aids in blood sugar regulation by slowing digestion — to a healthy degree — and the absorption of sugar into the bloodstream, reducing blood sugar spikes after meals, Manaker said. Fiber helps maintain a healthy weight, which is possible due to that blood sugar regulation and to fiber keeping you fuller longer, likely reducing overall calorie intake, Manaker added. Some TikTokers claim fibermaxxing can also help 'detoxify' your gut. Some of the experts don't love that word, given all the pseudoscience it's associated with in diet culture. But since fiber helps you poop, it 'literally does help remove toxins from your body,' House said. Additionally, some fibrous foods, such as leafy vegetables and nuts, support liver health, which plays an important role in detoxification, Manaker said. Experts are also increasingly learning more about the connections between our gut health and mental health, House said — finding that diets high or low in fiber-rich foods do affect your mood. If you want to start fibermaxxing, first know that 'going from zero to 60 when you don't consume any fiber at all is probably not going to go well,' Staller said. That's because when fiber pulls water into the digestive tract, the tract expands, causing discomfort and bloating in people who aren't accustomed to a normal fiber intake. Start low and slow by maybe adding some berries to your usual cereal breakfast or swapping one of your meals for one higher in fiber, House suggested. See how you feel after doing that for a week or two before you increase your intake. Some types of fiber don't work for everyone, Staller said, so listen to your body and adjust accordingly. Working with a dietitian, if possible, is best when navigating significant dietary changes. Fiber supplements — particularly those solely or predominantly made of psyllium husk — can be helpful if you have problems eating enough fiber or medical problems that need to be addressed more aggressively, such as high cholesterol, sources said. But they shouldn't replace fibrous foods as you'd be missing out on all the nutrients, minerals and vitamins they have to offer. There are several ways you can start incorporating more fiber into meals you already eat, such as swapping white rice, bread or pasta for whole-grain versions, Manaker said. The Dietary Guidelines for Americans site has a list of hundreds of commonly available foods and how much fiber they contain per standard serving size. Be sure to drink plenty of water, too — if fiber doesn't have any water to bring with it into your digestive tract, that can cause more bloating, gas and constipation due to dry stools, sources said. Sign up for CNN's Eat, But Better: Mediterranean Style. Our eight-part guide shows you a delicious expert-backed eating lifestyle that will boost your health for life.
