Low fat. Low carb. High protein. It’s hard to keep up with the dietary restrictions the latest fad diets are encouraging.
The next big nutrient you’re probably going to hear a lot about: fiber. In fact, Whole Foods Market predicted that supplemental fiber is going to be one of the big health trends of 2026. And when you hop on social media, you might see people talk about “fibermaxxing,” the practice of drastically upping your fiber intake, sometimes beyond recommended healthy levels.
While no dietitian is going to tell you to overdo it on fiber (that’s a fast way to get a stomachache), this is one health trend that is more than simple hype. Most people don’t get enough fiber, and increasing your intake could offer a range of health benefits from better weight management to improved cholesterol levels.
Important note: Most people don’t get enough fiber, so increasing your intake is beneficial. But extreme intake leads to serious GI distress. Increase your intake slowly, and source your fiber from wholesome foods, not fiber supplements!
How Much?
How much fiber should you be getting? According to the National Academy of Medicine, you should aim for: Age 50 and younger: 38 grams for men and 25 grams for women. Older than 50: 30 grams for men and 21 grams for women. Harvard Medical School offers a simpler suggestion—aim for 14 grams of fiber per 1,000 calories you eat. So, if you’re eating a 2,500-calorie diet, aim for 35 grams of fiber.
Why?
Fiber is found mainly in plant foods—think vegetables, fruit, grains, nuts, seeds, and beans. It’s the part of the plant that our body can’t break down, so it goes through the stomach and intestines undigested. Because of this, fiber can…Help us feel full (and keep us feeling full for longer), Prevent blood sugar spikes for more consistent energy, Stop our bodies from absorbing cholesterol, Improve digestion and prevent constipation If you want to get specific, there are two types of fiber. Soluble fiber absorbs water and becomes a thick gel that moves slowly through the digestive tract; insoluble fiber doesn’t dissolve in water, so it adds bulk to the waste that remains after the body digests food, making it easier to pass.
Boosting Your Intake
If you think your diet is lacking, here are some ways you can meet your fiber count: Make half your grains whole. Whole grains—like brown rice, oatmeal, and whole-wheat bread—contain the kernel of the grain, which is the fibrous part. You can still have refined grains in moderation, but aim to get their whole versions when you can. Be smart about snacks. Foods like popcorn, hummus, carrot sticks, apple slices, and nuts are easy nutritious options that will add to your daily fiber intake. Choose whole fruit instead of juice or jellies. Processing strips the fibrous part out of the fruit. A glass of juice has all the vitamins you would get from a piece of fruit, but without any of fiber you would have in the whole fruit, it’s not going to fill you up. You’ll be left still hungry (and probably with a sugar crash coming your way). Add veggies and beans to your favorite dishes. When you’re making your favorite meal, think about a fiber-rich addition to it. Toss some spinach in your morning omelet, stir some steamed veggies into your favorite pasta, or add beans to a casserole. Remember not to overdo it. You don’t want to be “fibermaxxing,” no matter how trendy it sounds. Too much fiber can leave you bloated and gassy, especially if you increase your intake too quickly. It can also leave you nutrient deficient if too much food is passing through you undigested. Be sure to stay hydrated, as fiber absorbs water, so too much fiber with too little water can cause dehydration and constipation.
