Fibermaxxing: A Deep Dive into TikTok’s Latest Wellness Craze

What Is Fibermaxxing?

Fibermaxxing is a TikTok trend that involves maximizing daily fiber intake in a well-thought-out and proportionate way. It could be through vegetables, fruits, nuts, seeds, and even snacks.

According to health experts and the Dietary Guidelines for Americans, dietary intake of fiber varies by age and sex, generally ranging from 28 to 35 grams per day, with women typically requiring less than men. ^[1]

Why Is Fibermaxxing Gaining Momentum?

Many TikTok trends have come and gone. But, this nutrition shift from the gym buddies’ protein craze to fiber abundance seems to be here to stay, and here's why...

Gen Z TikTok sensation Pamela, known as @iampamibaby, promotes fibermaxxing through POV-style videos. In one popular post featuring chia seed pudding topped with strawberries and honey, she says, “POV: your bloating disappeared & all you did was eat this every morning,” highlighting its role in her improved digestion and gut health.

According to the Mayo Clinic, a fiber-rich diet can support many health issues that affect a large portion of the population, including diabetes, heart disease, and even some types of cancer. ^[2]

Although evidence strongly supports a nutritional fiber diet, about 95% of Americans—adults and children alike—are not consuming enough fiber. This gap has been consistently highlighted since 2005 and continues to be a major public health concern. ^[3]

Health Benefits of Fibermaxxing

Health experts and nutritionists encourage a fiber-rich diet for the following science-backed benefits ^[2]:

• Improved digestion

• Support for weight loss goals

• Better regulation of blood sugar and cholesterol levels

• Decrease in chronic inflammation

• Relief from constipation

Expert Opinions & Advice

Experts in the field support fibermaxxing as safe and sensible—but with a few caveats. A gradual increase in fiber intake and staying well-hydrated is critical.

“Fiber will help keep your colonic movements regular,” says Dr. Mir Ali, a board-certified general and bariatric surgeon to Women’s Health. “It helps maintain a healthy gut flora, which could be important for maintaining normal metabolism and hormone levels.”

Not All Fiber Is the Same

There are two main types of fiber:

• Soluble fiber, which dissolves in water and forms a gel-like substance in the gut. It slows digestion and is found in oats, peas, beans, bananas, avocados, citrus fruits, and carrots.
  

• Insoluble fiber, which doesn’t dissolve in water and adds bulk to the stool. It helps food pass more quickly through the stomach and intestines. This type is found in whole wheat, brown rice, and vegetables like cauliflower and potatoes.

How Much Fiber Do You Actually Need?

According to the National Academy of Medicine:

• Women under 50: 25 grams/day
  

• Women over 50: 21 grams/day
  

• Men under 50: 38 grams/day
  

• Men over 50: 30 grams/day

Meeting these targets is ideal, but even a modest increase in fiber intake can lead to noticeable improvements in health over time. ^[1]

Easy Ways to Fibermax Safely

Start slow and increase gradually to avoid digestive upsets. Here’s how:

• Know your recommended intake for your age and sex.
  

• Incorporate both types of fiber—soluble and insoluble—into your meals.
  

• Stay hydrated, as fiber absorbs water.
  

• Vary your sources to get a mix of nutrients and benefits.

Great Sources of Fiber Include:

• Whole grains (barley, bulgur, brown rice, whole-wheat pasta or bread)
  

• Fruits (apples, oranges, bananas, berries)
  

• Vegetables (carrots, broccoli, Brussels sprouts)
  

• Legumes (beans, lentils, peas)
  

• Nuts and seeds (chia seeds, almonds, flaxseeds)

Potential Limitations & Cautions

Although it is highly recommended to include more fiber in your diet, it’s important to seek expert guidance, especially if you have preexisting conditions. For instance, a high-fiber diet may not be suitable:

• After certain surgeries
  

• If you have ulcerative colitis or Crohn’s disease
  

• For patients with gastroparesis
  

• During radiation therapy
  

• Before a colonoscopy ^[2]

But Is It All Perks With No Drawbacks?

Not exactly.

Risk Factor: Too Much, Too Quick

While fibermaxxing has clear advantages, increasing fiber intake too rapidly or consuming it in excess can lead to discomfort and health issues. This is particularly relevant for individuals with IBS, IBD, SIBO, or other gut-related sensitivities.

Potential Risks of Fibermaxxing:

• Digestive issues: Common side effects include bloating, gas, and stomach cramps due to your gut bacteria working overtime.
  

• Constipation or diarrhea: Depending on the type and quantity of fiber consumed, both are possible outcomes.
  

• Nutrient malabsorption: Excessive fiber may bind with minerals such as iron, calcium, and zinc, reducing their absorption.
  

• Intestinal blockage: Rare but possible, especially without adequate hydration.
  

• Reduced overall food intake: Fiber can make you feel full, potentially leading to unintentional nutrient deficiencies if not balanced properly.

Why the Trend Took Off

The wellness wave of "maxxing"—like sleepmaxxing, flavormaxxing, and now fibermaxxing—repackages basic health principles in catchy, platform-friendly terms.

It's more than fluff. In fact, it responds to a real deficiency: According to the American Journal of Lifestyle Medicine, only 5% of Americans meet their recommended fiber intake. ^[3]

Fiber helps lower cholesterol, stabilize blood sugar, regulate digestion, and reduce the risk of various chronic diseases. That’s not a trend—it’s a cornerstone of preventive health.

Is It Worth It?

That depends on your individual health goals, age, sex, and medical conditions. When done properly and in moderation, fibermaxxing can improve your overall well-being.

However, it’s not a miracle solution and should never replace professional medical advice or a balanced diet.

As with all things wellness, the key lies in balance and personalization.

What works for someone on TikTok may not work for you—and that’s okay.

References

1. Dietary Guidelines for Americans, n.d. http://www.dietaryguidelines.gov/. Accessed 12 July 2025.
   

2. Mayo Clinic. “How to Add More Fiber to Your Diet.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983. Accessed 13 July 2025.
   

3. Quagliani, Diane, and Patricia Felt-Gunderson. “Closing America’s Fiber Intake Gap.” American Journal of Lifestyle Medicine 11, no. 1 (2015): 80–85. https://doi.org/10.1177/1559827615588079

(Rh/Swabirah Sulaiman/MSM/SE)