A growing trend known as “fibermaxxing” has emerged, highlighting the health benefits associated with increasing fiber intake. This movement encourages individuals to consume at least the recommended daily fiber amount based on their body weight, which experts suggest can significantly enhance overall health and reduce the risk of various diseases.
According to Jennifer Lee, a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, the increasing awareness surrounding fiber intake is a positive development. “There is a nine-year gap between living to a certain age in good health and then living in poor quality of health at the end of your life,” she stated, emphasizing the importance of nutritional strategies in maintaining health throughout one’s life.
Research indicates that inadequate fiber consumption can lead to serious metabolic and cardiovascular issues, including diabetes and obesity. Lee explained that a lack of fiber often results in higher calorie intake from other macronutrients, which can contribute to weight gain. Additionally, insufficient fiber may elevate the risk of certain cancers, such as colorectal, breast, and prostate cancer.
Fiber Recommendations
The Dietary Guidelines for Americans 2020-2025, published by the United States Department of Agriculture and the United States Department of Health and Human Services, advises adults to consume between 22 and 34 grams of fiber daily, depending on age and sex. A general guideline suggests aiming for 14 grams of fiber for every 1,000 calories consumed.
For instance, women aged 19 to 30 should target around 28 grams of fiber based on a typical 2,000-calorie diet, while men in the same age group should aim for 34 grams due to generally higher caloric intake.
There are two primary types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water, slowing digestion and helping to manage glucose levels, while insoluble fiber aids in the passage of waste through the digestive system. “Soluble fiber attracts water into your gut and forms a gel-like substance,” Lee explained, noting its role in keeping individuals feeling full and satiated.
Examples of foods rich in soluble fiber include whole foods and fresh produce such as apples, avocados, bananas, cabbage, broccoli, and legumes. In contrast, sources of insoluble fiber include whole grains, nuts, and seeds. Lee recommends maintaining a two-to-one ratio of insoluble to soluble fiber in daily intake. For someone aiming for 30 grams of dietary fiber each day, that means consuming 20 grams of insoluble fiber and 10 grams of soluble fiber.
Supplementing Fiber Intake
Lee noted that many adults struggle to meet their fiber intake through food alone. In such cases, fiber supplements can be beneficial. Available in pill form or as a powder that can be mixed with water, these supplements can help individuals reach the recommended levels. However, Lee cautions that increasing fiber intake should be approached gradually, as the body may require time to adapt.
“Adjusting to increased fiber levels can lead to issues,” she warned. “If you’re not drinking enough water or exceed the recommended amounts, you risk constipation. Conversely, some individuals may experience diarrhea as their bodies react differently to higher fiber consumption.”
Lee emphasizes the importance of listening to one’s body and adjusting dietary habits accordingly. As the fibermaxxing trend continues to gain traction, it highlights the vital role that dietary fiber plays in promoting long-term health and preventing chronic diseases.
