Move over protein, there’s a new sheriff in town: Fiber.
Gen Z may have rebranded it with two X’s, but “fibermaxxing” is a concept we dietitians have been touting for decades: get 30-40g of fiber per day (from real, whole foods)!
At first, I though fibermaxxing was going to be a ploy from food and supplement manufacturers to get you to buy their products (no thank you, Fiber One), but I was pleasantly surprised to see most of the fiber-maxxing videos featuring big plates of fruit, veggies, chia pudding, beans, lentils, nuts, seeds, and foods that I would generally recommend all my clients focus on.
By aiming for roughly 30 to 40 grams of fiber per day, you replace low‑fiber “white” carbs and ultra‑processed snacks with higher fiber aforementioned foods. The result is a diet that feels fuller, fuels steady energy, and supports long‑term health.
What Is Fibermaxxing?
Maxing out your daily fiber intake by intentionally adding foods like cauliflower, oats, and berries to your diet, with the goal of hitting at least 30g of fiber in a day. The goal is to decrease bloat, alleviate constipation, and improve overall gut health and digestion.
According to the National Health and Nutrition Examination Survey (NHANES), the average American is only consuming about 16 grams of fiber per day.
What are the benefits of fibermaxxing?
Hitting 30-40g of fiber per day can:
- Keep you full longer by slowing stomach emptying and digestion
- Helps curb overeating. Pairing high fiber foods with protein and healthy fat promotes satiety (and possible weight loss)
- Nourishes your gut microbiome, supporting regularity and a healthier immune system.
- Cuts disease risk: Higher fiber diets are linked to lower cholesterol, better blood sugar control, and reduced odds of heart disease, type 2 diabetes, and certain cancers.
Do NOT Fibermaxx If….
You aren’t drinking enough water. Water is essential for fiber to do its job. Without enough fluid, all that roughage can leave you bloated or constipated. A good place to start is at least sixty‑four ounces of water daily, edging up toward ninety ounces or more if you exercise, live in a hot climate, or are dramatically increasing fiber for the first time.
Your Fibermaxxing Besties
- Cooked lentils: 16 g fiber per 1 cup
- Cooked black beans: 15 g per 1 cup
- Cooked chickpeas: 12 g per 1 cup
- Shelled edamame: 8 g per 1 cup
- Quinoa (cooked): 5.2 g per 1 cup
- Rolled‑oat oatmeal (cooked in water): 4.1 g per 1 cup
- Chia seeds: 10 g per 1 oz (2 Tbsp)
- Ground flaxseed: 2.8 g per 1 Tbsp
- Almonds: 4 g per 1 oz (23 nuts)
- Avocado: 6.7 g per ½ medium fruit
- Pear (medium, with skin): 6 g per fruit
- Raspberries: 8 g per 1 cup
- Artichoke (medium, cooked): 8.6 g per artichoke
- Broccoli (steamed): 5 g per 1 cup
- Sweet potato (baked with skin): 3.8 g per medium
High Fiber Nutrition Awareness Recipes:
Black Bean and Butternut Squash Enchiladas
High Protein Caprese Quinoa Bake
Leveling Up Safely
If you currently fall way short of the recommended 30-40g per day, add fiber gradually (about 3 grams every couple of days) to allow your gut to adjust. Continue pairing fiber‑rich foods with protein and healthy fats for sustained energy, and make hydration a priority. Supplements such as psyllium husk or chicory‑root fiber can help if your appetite is low, you take GLP‑1 medications, or you travel frequently, but whole foods should remain the foundation.
Who Shouldn’t Fibermaxx
Anyone experiencing an active flare‑up of IBS, IBD, SIBO, or diverticulitis. High fiber diets may exacerbate your symptoms.
In A Nutshell
Fiber‑maxxing isn’t a gimmick– it’s smart nutrition with a dressed up name. I love to see “balanced” nutrition concepted rebranded as something a little less boring if it means more people will pay attention. Up your intake of fruits and veggies, sip plenty of water, and watch your gut health, energy levels, and blood‑work numbers improve.
For a tailored plan personal to you, book an appointment with a registered dietitian at Nutrition Awareness to help you put fiber‑maxxing into practice.