Are You Getting Enough Fiber? The Truth About "Fibermaxxing"

You've probably heard the term by now — fiber maxing — the latest wellness trend making the rounds on social media. But before you dismiss it as another passing fad, consider this: according to the Department of Health and Human Services, more than 90% of women and 97% of men don't meet the recommended daily intake for dietary fiber.

That's not a typo. Nearly all of us are falling short.

In Episode 56 of Wellness for Real People, Juwon and Aaron break down a fascinating article from UCLA Health — "Is Fiber Maxing a Sound Nutritional Trend?" — and dig into why fiber deserves a permanent spot in your daily routine.

How Much Fiber Do We Actually Need?

Most Americans are getting around 15 grams of fiber per day, according to Yassi Ansari, a registered senior dietitian with UCLA Santa Monica Medical Center. That's well below the recommended amounts:

• Women: 25 grams per day
• Men: 38 grams per day

So while "fiber maxing" might sound extreme, for most of us, just hitting the minimum would be a major win.

Why Fiber Matters So Much

Fiber isn't technically classified as a nutrient, but its impact on your health is hard to overstate. A diet rich in fiber can:

• Lower LDL cholesterol and reduce the risk of cardiovascular disease
• Reduce the risk of chronic diseases like diabetes, obesity, and colon cancer
• Support digestive regularity and overall gut health
• Balance blood sugar levels
• Promote satiety — that feeling of fullness that keeps you from reaching for the chips an hour after dinner

That last point is worth dwelling on. When you're getting enough fiber, you're naturally more satisfied after meals, which makes it easier to avoid the processed, low-nutrient snacks that many of us turn to out of habit (or hunger).

The Two Types of Fiber — And Why You Need Both

There are two main types of dietary fiber: soluble and insoluble. The good news? Most high-fiber foods contain both.

Soluble fiber dissolves in water and forms a gel-like substance in your stomach. It helps lower LDL cholesterol by binding to it and moving it out of the body. It also slows digestion (hello, fullness) and feeds the beneficial bacteria in your gut microbiome.

Good sources include: oats, beans, seeds, apples, carrots, and psyllium husk.

Insoluble fiber doesn't dissolve — it adds bulk to your stool and keeps things moving through your digestive system.

Good sources include: whole wheat, bran, brown rice, nuts, seeds, cauliflower, green beans, and potatoes.

A note worth making: a lot of fast, convenient, and highly processed foods are stripped of fiber almost entirely. You might feel satisfied in the moment, but you're not getting the digestive, metabolic, or satiety benefits that come with fiber-rich eating.

How to Add More Fiber Without Overwhelming Your System

Here's where fiber maxing can go sideways: jumping from a low-fiber diet to a very high-fiber one overnight often leads to gas, bloating, and discomfort. The key is gradual, sustainable change — which, if you've listened to this show before, sounds pretty familiar.

Ansari encourages a more realistic approach: be intentional about including fiber-rich foods at every meal and snack. Rather than overhauling your entire diet, start by asking one simple question at each meal: Is there a way to add some fiber to this plate?

Practical starting points:

• Add a handful of vegetables to every meal
• Swap processed snacks for berries, nuts, or raw veggies with hummus
• Choose whole grain bread over white when you have the option
• Order a side salad or veggie instead of fries when eating out

These small, consistent choices add up — and they're far more sustainable than any extreme approach.

High-Fiber Foods and Meals to Get You Started

Here's a quick look at how much fiber some common foods contain:

Some easy high-fiber meal ideas:

• Breakfast: Bran cereal with a cup of fresh fruit
• Snack: Hummus with baby carrots and whole wheat crackers
• Lunch or Dinner: Lentil soup with whole grain or sourdough toast, topped with avocado

Beans and legumes deserve a special shoutout here — they're one of the most fiber-dense foods available and incredibly versatile. If you want to consistently hit your fiber goals, a diet grounded in plants, fruits, vegetables, and legumes isn't just helpful — it's pretty much essential.

The Bottom Line

Fiber maxing might be a trendy term, but the underlying message is sound: most of us aren't getting nearly enough fiber, and the consequences — for our gut health, heart health, weight management, and more — are real.

You don't need to overhaul your life overnight. Start small. Look at your plate. Add a vegetable. Choose whole grains when you can. Snack smarter. Over time, those incremental changes will move you closer to those recommended daily amounts and toward a healthier, more energized version of yourself.

As always — wellness for real people means practical, sustainable choices you can actually stick to.

Article: https://www.uclahealth.org/news/article/fibermaxxing-sound-nutrition-trend