Latest news with #fibermaxxing
National Post
07-08-2025
- Health
- National Post
'Fibermaxxing,' explained: Why nutrition experts support this TikTok trend
This advertisement has not loaded yet, but your article continues below. Fibermaxxing can be as easy as eating a bowl of oatmeal topped with berries and chopped nuts. Photo by Getty Images TikTok can be an unreliable source when it comes to scientifically sound wellness advice. Health specialists agree that the likes of 'bed rotting' and mouth taping aren't the remedies content creators purport them to be. In a surprising turn of events, there's one trend sweeping the platform that nutrition experts are getting behind: fibermaxxing. THIS CONTENT IS RESERVED FOR SUBSCRIBERS Enjoy the latest local, national and international news. Exclusive articles by Conrad Black, Barbara Kay and others. Plus, special edition NP Platformed and First Reading newsletters and virtual events. Unlimited online access to National Post. National Post ePaper, an electronic replica of the print edition to view on any device, share and comment on. Daily puzzles including the New York Times Crossword. 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Access articles from across Canada with one account Share your thoughts and join the conversation in the comments Enjoy additional articles per month Get email updates from your favourite authors Refreshingly, this trend focuses on what you add to your diet, not what you avoid or take away. As you've probably gathered from the term's Gen Z vibes, fibermaxxing revolves around getting the most from the nutrient. (The gut health equivalent to predecessors such as flavormaxxing and sleepmaxxing.) Join Laura Brehaut on a weekly food adventure with mouth-watering reads delivered Fridays. By signing up you consent to receive the above newsletter from Postmedia Network Inc. Please try again Chia seed pudding is the poster child, but you can fibermaxx with foods you probably already have in your kitchen. It can be as easy as eating overnight oats topped with berries and shredded coconut or a bean salad with chopped peppers and avocado, leaving the skins on your fruit and vegetables, or sprinkling a grain bowl with toasted nuts and seeds. 'Fibermaxxing is all about squeezing more fibre into every meal, and your gut microbes will thank you for it. Fibre is the fuel they thrive on, helping to keep your gut healthy, your digestion regular and your immune system supported,' Tim Spector, a medical doctor, professor, author and microbiome expert in the U.K., said in an Instagram Reel. In the post, Spector cited a World Health Organization review that found that eating five grams more fibre a day could reduce the risk of premature death by roughly 14 per cent, while making a charred corn and white bean salad. (A 170-gram serving of cooked white beans contains 11 grams of fibre alone.) 'The benefits go well beyond the gut,' Spector added. 'Fibre slows digestion, helps regulate appetite and is linked to a lower risk of heart disease, Type 2 diabetes and even some cancers. If there's one trend worth trying this year, it's this one.' Women need 25 grams of fibre per day and men 38 grams, yet most Canadians only get half that, according to Health Canada. Karan Rajan, a surgeon with more than 10 million followers across platforms, showed how straightforward it can be to meet daily requirements. Fifty grams of pistachios, 80 grams of edamame, 100 grams of frozen green peas or hummus, one medium pear with the skin on, 75 grams of lentils and one tablespoon of chia seeds, psyllium husk or flaxseed all have five grams of fibre each. 'It's pretty easy to combine one, two or even three of these things to get a very fibre-rich meal,' Rajan said in a post, holding up 60 grams of rolled oats, a large apple and 50 grams of almonds. 'This is 15 grams of fibre. And when you stack fibre like this, you don't just get 15 grams of fibre, but you get 15 grams from three different sources, all of which provide different phytonutrients, polyphenols, prebiotic fibres, which all have different impacts on your gut microbiome and their own special skill set. Not to mention different prebiotics like pectin or beta-glucan (a type of soluble fibre) in the oats and different compositions of soluble and insoluble fibres.' This advertisement has not loaded yet. This advertisement has not loaded yet, but your article continues below. Toronto-based registered dietitian Amanda Natividad-Li thinks fibermaxxing is a step in the right direction, especially considering that most Canadians get only half as much fibre as they need. Adequate fibre has many benefits, including managing cholesterol levels and promoting a healthy gut microbiome, underscores Natividad-Li in an email to National Post. 'That said, it's important to increase fibre gradually, as adding too much too quickly can lead to bloating, gas, constipation or diarrhea.' She recommends incorporating fibre-rich foods, such as vegetables, fruits, legumes, whole grains, nuts and seeds, rather than taking supplements. 'And for individuals with IBS (irritable bowel syndrome) or other gastrointestinal conditions, it's best to work with a healthcare professional to tailor a plan that supports their digestive health.' Our website is the place for the latest breaking news, exclusive scoops, longreads and provocative commentary. Please bookmark and sign up for our cookbook and recipe newsletter, Cook This, here.
Yahoo
31-07-2025
- Health
- Yahoo
Is the latest trendy diet actually healthy? Dietitians talk 'fibermaxxing'
Chia seeds, legumes and Greek yogurt are taking over TikTok as part of a new trend called "fibermaxxing." Gaining traction earlier this summer, the fiber-maximizing trend encourages folks to do as the name suggests – eat more fiber to elimate bloating, lower cholesterol and blood sugar levels, and of course, visit the bathroom more regularly. While some dietary trends that pick up on social media may do more harm than good, dietitians largely support "fibermaxxing." "So often, food-related social media trends focus on exlcuding foods or food groups," Jennifer House, dietitian and founder of First Step Nutrition in Calgary, Alberta, Canada told USA TODAY. "And most of us get enough protein, but we don't get enough fiber." In the same beat, dietitians also advise folks to start low and slow. Completely switching up a diet to only high fiber foods, or "maxxing" too quickly, as dietitian Mascha Davis said, can result in "gas, bloating, abdominal discomfort, diarrhea or constipation, if fluid intake isn't adequate." Like most things, "fibermaxxing" done in moderation can be a safe and effective way to try out healthier habits. Here's what we know about the trend and how to try it out the right way. TikTok Shop is full of supplements: Nutrition experts warn to 'tread carefully.' What is 'fibermaxxing'? "Fibermaxxing" is a new dietary trend that encourages an increased fiber intake. The trend's name refers to "maxxing," or exceeding, the recommended daily intake of fiber. Popularly-viewed videos in the trend showcase different recipe ideas and which meals a user eats to get the most fiber as possible in a day. What does fiber do? Dietary fiber is a carbohydrate made from the parts of plants that the body cannot digest or absorb. Instead, fiber passes through the stomach, small intestine and colon, before leaving the body, Mayo Clinic states. "Good" dietary fiber, found in fruits, vegetables, whole grains and legumes (part of the bean family) can prevent or relieve constipation, reduce the risk of hemorrhoids, lower cholesterol and blood sugar levels, and reduce the risks of some cancers, Mayo Clinic continues. Is 'fibermaxxing' safe? Like any dietary practice, consult a health care provider before trying it out. House said the "fibermaxxing" videos she has seen on social media share recipes or tips with others looking to increase their fiber intake, which aren't encouraging anything dangerous. However, "fibermaxxing" too quickly can lead to gestational issues, as Davis explained. The key? Start slow and low. How much fiber are you supposed to have in one day? For anyone over the age of 2 years old, Mayo Clinic recommends 14 grams of fiber for every 1,000 calories in a daily diet. SkinnyTok: TikTok has banned #SkinnyTok, but will it make a difference? How can you safely increase your fiber intake? Before trying to "fibermax" yourself, talk with a health care provider about whether or not the diet is right for you. Greenlit? House said the best way to start is slow, making sure to get enough fluids to help the fiber travel easily through the intestinal tract. "Try increasing your dietary fiber intake by a few grams per day," House said. "Pick one meal to start with for a week. For example, swap out your white toast or refined breakfast cereal for whole grain and add a piece of fruit. Continue your higher fiber breakfast, and the following week, focus on adding beans or legumes to your lunches." Once you've got the hang of it, here are some additional recommendations from UCSF Health: Include at least one serving of whole grain in every meal. Choose whole grain flour and whole grain bread. Cook with brown rice instead of white rice. Substitute meat with legumes two or three times per week in chili and soups. Eat at least five servings of fruit and vegetables each day. Fresh fruit is higher in fiber than canned fruits or juices. The latter does not have fiber. Have fresh fruit for dessert. Added choped dried fruits to baked goods like cookies, muffins and pancakes before baking. Dried fruits have a higher amount of fiber than fresh. Here's what nutrition experts say: TikTok says okra water has tons of health benefits. Who should stay away from 'fibermaxxing?' While dietary fiber is needed by everyone, an increased fiber diet isn't. Mayo Clinic outlines the following situations that may not be best suited for "fibermaxxing": After surgeries that involve the intestines or stomach because the digestive system needs to heal Conditions like Crohn's disease and ulcerative colitis, which can be easily inflamed by increased fiber During radiation therapy, which can narrow the intestines as side effects Living with gastroparesis, a condition in which the stomach empties more slowly after eating Preparing for a colonoscopy, as the large intestine needs to be cleared out before the procedure Ultimately, chat with a health care provider before starting a new diet to ensure it is right for you. Greta Cross is a national trending reporter at USA TODAY. Story idea? Email her at gcross@ This article originally appeared on USA TODAY: What is 'fibermaxxing'? Is it healthy? Dietitians discuss trendy diet
Yahoo
27-07-2025
- Health
- Yahoo
Is the ‘fibermaxxing' trend good for you? Yes, and here's why
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. The role of fiber in your health 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. Plentiful benefits of eating enough fiber 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. Adding more fiber to your diet 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.
CTV News
26-07-2025
- Health
- CTV News
Should you be ‘fibermaxxing' for your gut and mental health? Experts weigh in on 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 per cent of women and 97 per cent 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. The role of fiber in your health 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. Plentiful benefits of eating enough fiber 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. Adding more fiber to your diet 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. By Kristen Rogers, CNN
CNN
26-07-2025
- Health
- 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.
