Doctors And Nutrition Pros Say That 'Fibermaxxing' Can Help With Weight Loss And Gut Health
This basically means you're aiming to 'meet or exceed' the recommended daily fiber intake.
Only 5 percent of people get enough fiber in their diets, according to experts, so eating more is a smart move.
There's no doubt about it: Fiber has become the supplement queen these past few years. It makes sense, considering it can do everything from support your digestive health to help with weight management. And, as with any buzzy health trend, fiber has slowly made its way onto the TikTok algorithm, with users pointing out its health benefits and telling followers they're prioritizing high fiber foods. They've even come up with a new term, "fibermaxxing," to describe this intense fiber focus.
But what is fibermaxxing, exactly, and is this a social media health trend something you should actually try? Women's Health asked some experts to weigh in, and they had a few thoughts on things to consider before diving in.
Meet the experts: Sara K. Riehm, RD, is a dietitian at Orlando Health Center for Health Improvement; Mir Ali, MD, is a board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA.
Technically, "fibermaxxing" isn't a medical term, but it's based on nutritional recommendations on how much fiber to eat in a day. The practice 'encourages maximizing fiber intake in meals and snacks to promote digestive health and overall well-being,' explains Sara K. Riehm, RD, a dietitian at Orlando Health Center for Health Improvement.
With fibermaxxing, you aim to 'meet or exceed' the recommended daily fiber intake, which is usually between 25 to 38 grams for adults. People do this by eating a range of fiber-rich foods and sometimes by using supplements, Riehm explains.
FWIW, some of the biggest sources of dietary fiber include unsweetened, high-fiber cereal, bulgar wheat, lima beans, Brussels sprouts, and sweet potato, according to the Dietary Guidelines for Americans. 'We're going to see fiber showing up in the highest amounts in plant foods,' Riehm says.
There are two main types of fiber: Soluble and insoluble. 'Soluble fiber slows digestion, while insoluble fiber speeds up digestion,' Riehm says. 'We can use these to our advantage when we're dealing with diarrhea or constipation respectively.'
Well, getting enough fiber really is great for your overall health. Fiber is a macronutrient with plenty of health perks, but research suggests that just 5 percent of people get enough fiber in their diet. 'Fiber will help keep your colonic movements regular,' says Mir Ali, MD, board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. 'It helps maintain a healthy gut flora, which could be important for maintaining normal metabolism and hormone levels.'
Fiber can help lower cholesterol, too. 'Soluble fiber will bind to cholesterol molecules and help us excrete them rather than them getting absorbed into the bloodstream,' Riehm says. Because soluble fiber is digested slower, it helps with blood sugar control, too, she says.
Fiber even adds bulk to your food, making you feel fuller, longer, and potentially helping to support weight loss, Dr. Ali says.
'It's a very powerful super nutrient, so including more of it in our diet can really make a positive impact on our health,' Riehm adds.
For the most part, experts say you're just fine to try fibermaxxing. 'This is one of the safer nutrition trends I've seen,' Riehm says. 'It's focused on consuming nutrient-dense foods and including more of one of the most beneficial components of our diet.'
But, of course, everyone is different. 'There's always a chance someone could have too much of a good thing,' Riehm says. 'There are certain GI conditions where it isn't appropriate to have high levels of fiber, and you may want to talk to your doctor before implementing a meal plan like this.'
Dr. Ali and Riehm stress the importance of ramping up your fiber intake slowly. Meaning, don't just suddenly go all in with fiber if you haven't had much in the past. Otherwise, you could end up dealing with gas and bloating.
'You also want to make sure you're drinking a lot of fluids,' Ali says. 'If you don't drink enough, fiber can bind you up, leading to constipation.'
Sounds like you might be interested? Experts generally say 'go for it.' Just remember to start slow.
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17 minutes ago
Dietitian explains fibermaxxing trend: What it is and how to properly incorporate fiber in your diet
The latest dietary health trend sweeping social media, known as "fibermaxxing," has people pondering the age old question: Can you have too much of a good thing? Millions of videos on TikTok using the hashtag #fibermaxxing have flooded TikTok feeds with an overflow of information. So to help better explain what it actually means and how it works, "Good Morning America" spoke to registered dietitian Steph Grasso, who said it's a trend she can personally get behind. What is fibermaxxing? Grasso, who regularly informs her more than 2 million followers on TikTok and nearly 300,000 followers on Instagram about proper nutrition habits, recently tapped into the viral trend on Instagram, highlighting the potential issues people may face by increasing fiber too quickly and overwhelming the gut. "Fibermaxxing is slang for eating tons of fiber, either meeting or exceeding the daily recommendations," Grasso said. "Protein has always gotten the spotlight, but with colon cancer rates increasing, people are becoming more aware of their low fiber intake and trying to maximize it." Whenever she's posted about fiber, Grasso said her comment section seems to fill up with replies like, "Fiber doesn't agree with me" or "Fiber makes me bloat way too much." "And I think fiber gets that reputation," she said. "Last year, I claimed 2024 as the year of fiber and made my content mostly about it -- trying to influence people to increase their intake," she explained. "I highlighted, and still highlight, beans as a convenient and affordable way to get in fiber. I think the most common misconception is, 'Fiber causes gas and bloating, so I should avoid it.'" While she explained that fiber can indeed cause gas and bloating, that doesn't mean you should avoid it. "That's your body's way of telling you it's feeling way too overwhelmed, because it's never digested that much fiber before," she explained. "Sudden fiber increases, especially if fiber isn't usually part of your diet, can cause temporary gastrointestinal symptoms because your gut bacteria just isn't used to fermenting it." How to properly increase fiber intake "If you're trying to add more fiber to your diet, I recommend increasing it slowly and gradually," Grasso said. "If you never eat fiber, set a goal for 5 grams of fiber a day. Then in the second week, try 10 grams per day and increase by 5 grams each week as tolerated." She also noted that as people are increasing their fiber, they should also be "drinking plenty of water," because "fiber needs water to bulk and aid digestion." The U.S. Department of Agriculture Dietary Guidelines for Americans suggest at least 25 grams of fiber per day for women under 50 and at least 31 grams daily for men under 50. Easy ingredients to add more fiber to your diet "Beans, beans, beans," Grasso said with gusto, discussing the best foods to add more fiber to your diet. "They are so convenient, affordable and versatile. One cup has about 6-8 grams of fiber." Whole grains are another high-fiber food group that Grasso suggests adding -- think "quinoa, oats and barley." "Or snacking on fruit and nuts can increase your fiber intake," she said. "And of course, making half your plate veggies during lunch and dinner will help meet your fiber goals." Health benefits of fiber While Grasso said she could pen an entire article solely dedicated to the studied health benefits of fiber, she summed it up simply. "[Soluble] fiber supports digestive health by feeding beneficial gut bacteria. It also binds to LDL, [or] "bad" cholesterol, in the digestive tract and helps remove it, lowering your cholesterol levels," Grasso explained. "Plus, it slows the absorption of glucose -- sugar -- helping stabilize blood sugar levels and reducing post-meal spikes." No one food group can be responsible for better or worse overall health -- they should be combined with a well-rounded diet and other healthy lifestyle habits like exercise, Grasso said -- and anyone looking to change their diet should first consult with a physician before making a major change like upping your fiber intake. ABC News medical correspondent Dr. Darien Sutton recently weighed in on fibermaxxing for "GMA3." "This is a trend I can stick by," Sutton said. "The majority of us are talking about protein, but very few of us are talking about fiber. It's the one nutrient can extend your life. And 95% of Americans are not getting the recommended amount of fiber." To help people visualize how much fiber they should be getting, Sutton said the daily recommendation in terms of food is equivalent to about seven apples or 11 bananas. But he added, importantly, "this is not where you should get all of your fiber." Like Grasso, Sutton said to utilize beans and legumes by adding them to a salad, or try a half cup of nuts for about 8 grams of fiber. Two to three handfuls of vegetables is about 8 grams of fiber, he said. If you want to kick start the day with a lot of fiber, Sutton suggested adding chia seeds and fruits to morning oats for about 20 grams of fiber. "Fiber is so much more than helping us with digestion. That helps to regulate your sugar and protects you against diabetes, but it binds toxins and reduces inflammation, and that helps us to reduce our risk of colon cancer, and it helps us to get rid of cholesterol. There are so many benefits of fiber, and so few of us are getting it."
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To guide us through these questions, I spoke with CNN wellness expert Dr. Leana Wen. Wen is an emergency physician and adjunct associate professor at George Washington University. She previously was Baltimore's health commissioner. CNN: What is cortisol and its relationship to stress? Dr. Leana Wen: Cortisol is a steroid hormone produced by the adrenal glands, which are organs located above the kidneys. The hormone plays a vital role in many bodily functions, including regulating metabolism, blood sugar, blood pressure, sleep-wake cycles and immune responses. Cortisol is sometimes called the 'stress hormone' because its levels naturally rise when our bodies perceive a threat or stressful situation. This reaction is part of the body's 'fight-or-flight' response, helping people stay alert and react quickly when needed. Those temporary increases in cortisol are a helpful evolutionary adaptation. Problems can arise when cortisol levels stay elevated for prolonged periods of time, which can happen when someone is under chronic stress. Persistently elevated cortisol is linked to problems such as poor sleep, anxiety, high blood pressure and even weakened immunity. There are a number of medical conditions that can lead to abnormally high or low cortisol levels. Taking high doses of steroid medications or adrenal gland tumors are examples of conditions that can cause excess cortisol. Addison's disease, or primary adrenal insufficiency, is when the adrenal gland stops its usual function. This condition, and problems with the pituitary gland in the brain, could result in low cortisol levels. CNN: What is in these 'cortisol cocktail' drinks, and how are they purported to influence cortisol? Wen: Recipes vary, but they tend to have a combination of coconut water, juice (usually orange or some other citrus fruit) and some salts (commonly sea salt and/or magnesium). Sparkling water is often added to taste. Contrary to what the name may suggest, it typically does not contain any alcohol. Each of the primary ingredients is supposed to play a role in supporting adrenal function and lowering stress. Coconut water is high in potassium, which helps maintain proper fluid and electrolyte balance. Citrus juice offers vitamin C, which plays a role in adrenal gland function. Salt and magnesium are supposed to replenish minerals depleted by stress. Moreover, some researchers believe that magnesium itself may help reduce feelings of anxiety or stress. Because of this, some versions of the cortisol cocktail include magnesium powder and/or cream of tartar, which has a high concentration of magnesium along with potassium and other salts. CNN: Is there evidence that this drink actually lowers cortisol and reduces stress? Wen: There is no scientific evidence that this drink has the effects it purports. While it's true that nutrients such as potassium, vitamin C and magnesium are important for healthy adrenal function, they are typically obtained in adequate amounts through a balanced diet. Bananas are the classic food high in potassium, but many others are packed with this mineral, too, such as raisins, apricots and tuna. Vitamin C can be found in citrus fruits, strawberries and peppers. And magnesium is also in many foods, including beans, peanut butter and leafy green vegetables. True deficiencies in these nutrients can cause health problems, but such deficiencies are uncommon in otherwise healthy individuals. More importantly, there is no evidence that consuming extra amounts beyond what the body needs will provide additional benefits or that it will meaningfully lower cortisol levels. CNN: What about the claim that the drink can treat a condition that influencers call 'adrenal fatigue'? Wen: The claim that some influencers have promoted on social media is that there is a condition of 'adrenal fatigue' in which stress is overwhelming adrenal glands and people end up feeling tired, anxious and unable to cope with daily life. However, the symptoms could stem from a variety of causes, including poor sleep, mental health conditions, and undiagnosed diseases such as anemia, hypothyroidism and diabetes. Importantly, there is no recognized medical diagnosis of adrenal fatigue. Outside of cases in which there are specific diseases causing adrenal insufficiency, there is no evidence that somehow the adrenal glands get overwhelmed and lose their ability to function. The symptoms often attributed to adrenal fatigue are real, but they are better explained by other, well‑studied causes. One risk I see is that people might rely on this so-called remedy instead of seeking medical evaluation for the real issues behind their fatigue or stress. 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Certain individuals with kidney disease need to be especially wary of food containing high amounts of potassium. Those with heart failure may be advised to restrict their fluid intake. The sugar in fruit juice may also be problematic for some people with diabetes. Individuals interested in this drink should check with their doctor before adding this or any influencer-promoted wellness product to their diet. They should ask if any of their medications might interact with the drink's ingredients. And if they are experiencing symptoms — such as fatigue, anxiety or trouble sleeping — that prompted them to try this cocktail, they should discuss these concerns with their doctor to determine whether further evaluation is needed.
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(CNN) — If you've spent time on TikTok or Instagram lately, chances are the 'cortisol cocktail' trending as the latest wellness hack has appeared in your feed. This colorful, nonalcoholic drink typically contains a mix of coconut water, citrus juice and certain salts. Also called an 'adrenal cocktail,' it has amassed millions of views, with influencers claiming it can lower stress hormones, boost energy and balance your body's adrenal function. Almost half of Americans (49%) report frequent bouts of stress, and the number of people in the United States who are feeling stressed has been rising for the past two decades, according to a 2024 Gallup survey. In these uncertain times, a stress-relieving tonic feels just right as a soothing balm, but does it actually live up to the health claims? What is cortisol and its relationship to stress? What nutrients are in these drinks and how are they purported to influence cortisol? Do they work? Who should be wary of trying this concoction? To guide us through these questions, I spoke with CNN wellness expert Dr. Leana Wen. Wen is an emergency physician and adjunct associate professor at George Washington University. She previously was Baltimore's health commissioner. CNN: What is cortisol and its relationship to stress? Dr. Leana Wen: Cortisol is a steroid hormone produced by the adrenal glands, which are organs located above the kidneys. The hormone plays a vital role in many bodily functions, including regulating metabolism, blood sugar, blood pressure, sleep-wake cycles and immune responses. Cortisol is sometimes called the 'stress hormone' because its levels naturally rise when our bodies perceive a threat or stressful situation. This reaction is part of the body's 'fight-or-flight' response, helping people stay alert and react quickly when needed. Those temporary increases in cortisol are a helpful evolutionary adaptation. Problems can arise when cortisol levels stay elevated for prolonged periods of time, which can happen when someone is under chronic stress. Persistently elevated cortisol is linked to problems such as poor sleep, anxiety, high blood pressure and even weakened immunity. There are a number of medical conditions that can lead to abnormally high or low cortisol levels. Taking high doses of steroid medications or adrenal gland tumors are examples of conditions that can cause excess cortisol. Addison's disease, or primary adrenal insufficiency, is when the adrenal gland stops its usual function. This condition, and problems with the pituitary gland in the brain, could result in low cortisol levels. CNN: What is in these 'cortisol cocktail' drinks, and how are they purported to influence cortisol? Wen: Recipes vary, but they tend to have a combination of coconut water, juice (usually orange or some other citrus fruit) and some salts (commonly sea salt and/or magnesium). Sparkling water is often added to taste. Contrary to what the name may suggest, it typically does not contain any alcohol. Each of the primary ingredients is supposed to play a role in supporting adrenal function and lowering stress. Coconut water is high in potassium, which helps maintain proper fluid and electrolyte balance. Citrus juice offers vitamin C, which plays a role in adrenal gland function. Salt and magnesium are supposed to replenish minerals depleted by stress. Moreover, some researchers believe that magnesium itself may help reduce feelings of anxiety or stress. Because of this, some versions of the cortisol cocktail include magnesium powder and/or cream of tartar, which has a high concentration of magnesium along with potassium and other salts. CNN: Is there evidence that this drink actually lowers cortisol and reduces stress? Wen: There is no scientific evidence that this drink has the effects it purports. While it's true that nutrients such as potassium, vitamin C and magnesium are important for healthy adrenal function, they are typically obtained in adequate amounts through a balanced diet. Bananas are the classic food high in potassium, but many others are packed with this mineral, too, such as raisins, apricots and tuna. Vitamin C can be found in citrus fruits, strawberries and peppers. And magnesium is also in many foods, including beans, peanut butter and leafy green vegetables. True deficiencies in these nutrients can cause health problems, but such deficiencies are uncommon in otherwise healthy individuals. More importantly, there is no evidence that consuming extra amounts beyond what the body needs will provide additional benefits or that it will meaningfully lower cortisol levels. CNN: What about the claim that the drink can treat a condition that influencers call 'adrenal fatigue'? Wen: The claim that some influencers have promoted on social media is that there is a condition of 'adrenal fatigue' in which stress is overwhelming adrenal glands and people end up feeling tired, anxious and unable to cope with daily life. However, the symptoms could stem from a variety of causes, including poor sleep, mental health conditions, and undiagnosed diseases such as anemia, hypothyroidism and diabetes. Importantly, there is no recognized medical diagnosis of adrenal fatigue. Outside of cases in which there are specific diseases causing adrenal insufficiency, there is no evidence that somehow the adrenal glands get overwhelmed and lose their ability to function. The symptoms often attributed to adrenal fatigue are real, but they are better explained by other, well‑studied causes. One risk I see is that people might rely on this so-called remedy instead of seeking medical evaluation for the real issues behind their fatigue or stress. CNN: What about all the people on the internet who claim that they have had positive health outcomes as a result of this drink? Wen: It may be that some individuals were not getting enough fluids or electrolytes before, and the additional hydration from the drink helped them feel more energized or clearheaded. There is also the placebo effect to consider: When people expect a certain treatment to work, they may genuinely feel better simply because they believe they are doing something beneficial for their health. The ritual of making and drinking this drink could itself reinforce this sense of control and care, which can have real psychological benefits even if the drink's ingredients have no direct impact on cortisol. CNN: Who should be wary of trying this so-called tonic? Wen: People who should be cautious include individuals with chronic medical conditions such as kidney disease, heart disease and diabetes. Certain individuals with kidney disease need to be especially wary of food containing high amounts of potassium. Those with heart failure may be advised to restrict their fluid intake. The sugar in fruit juice may also be problematic for some people with diabetes. Individuals interested in this drink should check with their doctor before adding this or any influencer-promoted wellness product to their diet. They should ask if any of their medications might interact with the drink's ingredients. And if they are experiencing symptoms — such as fatigue, anxiety or trouble sleeping — that prompted them to try this cocktail, they should discuss these concerns with their doctor to determine whether further evaluation is needed. Get inspired by a weekly roundup on living well, made simple. Sign up for CNN's Life, But Better newsletter for information and tools designed to improve your well-being.
