As a wellness editor, I’m curious to try all the things—I throw a little colostrum and collagen protein powder in my smoothies, for example. Come to find out, according to the latest TikTok craze, I’ve been neglecting a basic food category that’s kept me from feeling (and er, pooping) my best. The craze is known as fibermaxxing, the practice of consuming a large amount of dietary fiber every day. It’s supposed to not only optimize your energy but also forestall all sorts of diseases. However, I’m a skeptic at heart, so I checked with a nutritionist about how many leafy green vegetables I need to eat in an hour. Or something.
Fibermaxxing Is Trending on TikTok…but What Does a Nutritionist Think?
It’s important not to skip the water
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Published Sep 8, 2025
Meet the Nutritionist
Sahar Berjis is a dietitian, nutrition coach and CEO of Inner Health & Wellness. With over 20 years of experience, Berjis blends functional and traditional nutrition in a whole-body approach that’s personalized to help individuals feel their best—and maintain those results long-term.
Fibermaxxing Is What Now?
Basically, fibermaxxing is the practice of eating (or slurping in smoothie or beverage form) a high volume of fiber-rich foods every day. While it’s a newly trendy term, it’s not a new concept—it just means eating a generous amount of fiber daily, according to Berjis. So why the big fuss? Well, most of us eat too little fiber—as little as one-third the recommended amount. “Over the last few centuries, dietary fiber intake has decreased tremendously, leading to detrimental alternations in the gut microbiota. Such changes in dietary fiber consumption have contributed to the global epidemic of obesity, type 2 diabetes and other metabolic disorders,” reports a 2022 scientific paper published in = Microorganisms. (Yikes! Pass the granola!)
So fibermaxxing is a shiny new bow on a tried-and-true concept—eat your vegetables! “Most women need around 25–30 grams of fiber daily,” says Berjis. “To put that in perspective, that’s about what you’d get from a cup of raspberries, a hearty salad, a side of lentils, and a sprinkle of chia seeds. Spread it out through the day, and your gut will thank you.”
How Is Fibermaxxing Supposed to Help Me?
Fiber is like your body’s natural street sweeper. According to Berjis, it keeps digestion moving, supports healthy blood sugar levels, feeds the good bacteria in your gut and helps you feel satisfied after meals. “It’s one of those behind-the-scenes nutrients that does a lot of heavy lifting without demanding the spotlight,” she says. A healthy and steady diet full of fiber helps you avoid constipation, lower cholesterol, manage blood sugar, reduce bloating and even support hormone balance. Plus, research shows it plays a role in lowering the risk of heart disease, Type 2 diabetes and colon cancer.
Is There Such a Thing as Too Much Fiber?
Yes—too much, too quickly can cause gas, bloating and the kind of tummy rumbling you don’t want during a Zoom meeting. The key is balancing soluble and non-soluble fibers, as well as building up to a tolerable amount of fiber overall. “Soluble fibers (like oats, beans, chia) help with blood sugar and cholesterol, while insoluble fibers (think veggies, nuts, whole grains) keep things moving and a great prebiotic to support our digestive health,” Berjis told me. “A mix is best—your gut loves variety as much as your taste buds do.”
Where Is Water in All This?
Getting enough water while you’re fibermaxxing is essential “Fiber without water is like trying to slide down a playground slide without wearing pants—you’re going nowhere fast, and it’s not comfortable,” Berjis says. Hydration helps fiber do its jobs of softening stool, pushing food through the digestive system and keep everything smooth from start to finish.
Who Should Try Fibermaxxing?
While a balanced diet is important to humans of all ages, certain cohorts have additional nutritional needs that might benefit from fibermaxxing. Berjis lists the following:
- Menopausal women: Fiber helps with hormone detoxification, cholesterol and weight balance
- Children: It sets the foundation for a healthy gut and strong immune system
- Older adults: It supports regularity, heart health, and keeps the gut microbiome thriving
Conclusions?
“At Innerhealthwellness we like to say, Instead of “fibermaxxing,” to think fiber-matching: matching your body with the right types, the right amount and always with enough water,” Berjis says. “Small, steady increases will give you the glow-up TikTok promises—minus the bloating.”
