A Dietitian’s Take On “FiberMaxxing”: The Latest TikTok Trend
By Kristin Neusel, MS, RD, LD, CDCES, NASM-CPT
These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.
Fiber is widely celebrated as one of the most important nutrients for long-term health. Yet, despite decades of research and health guidance, an estimated 95% of Americans are still not meeting their daily fiber needs- isn’t that crazy?!
Lately there’s a huge trend of ‘FiberMaxxing’ on TikTok and social media which encourages people to increase their fiber. As a Registered Dietitian, I’m so on board with increasing fiber, but it’s important to educate yourself on how to do so appropriately!
So what’s the deal: can you actually eat too much fiber? And how do you get the benefits without the bloating, cramping, or other digestive discomforts? Let’s break it down.
What Is Dietary Fiber?
Dietary fiber comes from plant-based foods, including:
- Whole grains
- Fruits
- Vegetables
- Beans, peas, and other legumes
- Nuts and seeds
Fiber isn’t just a filler, it’s functional and full of health benefits! It can help:
- Normalize bowel movements and prevent constipation
- Maintain gut and bowel health
- Support weight management
- Keep blood sugar levels steady
- Lower cholesterol and reduce risk of heart disease
- Protect against some forms of cancer
And as research on gut health expands, fiber’s importance only grows. High-fiber foods act as prebiotics, feeding the “good” bacteria in your gut. A healthy gut microbiome can influence everything from digestion to immune function.
How Much Fiber Do You Actually Need?
Most Americans only consume about 15 grams of fiber per day (if that!), well below recommendations from the Institute of Medicine:
- Men:
- Age 50 or younger: 38 grams
- Age 51 or older: 30 grams
- Women:
- Age 50 or younger: 25 grams
- Age 51 or older: 21 grams
Fiber is essential, but there is a limit to how much your digestive system can handle comfortably at once. (Note- there are multiple guidelines for fiber intake, but personally as a Registered Dietitian I like this one because it adjusts for gender and age!).
Can You Eat Too Much Fiber?
Yes, and the main issue is usually adding too much too quickly! Too much of anything can be a bad thing sometimes! Rapid increases in fiber intake can cause:
- Intestinal gas
- Abdominal bloating
- Cramping
- Feeling too full to eat other nutrient-dense foods
- Constipation in some cases, or very rarely, bowel obstruction
The key is gradual, intentional increases, not sudden fiber overload. And, I always like to remind folks to ensure they are increasing their fluid intake as they increase their fiber intake! This tip is forgotten a lot of times and can lead to constipation.
Tips for Increasing Fiber Comfortably
Here’s how to safely ramp up fiber intake, inspired by the viral “fibermaxxing” trend on TikTok and rooted in long-standing public health guidance:
1. Progressive Ramp-Up
Increase fiber gradually,think 2-3 grams per day each week rather than jumping straight to very high-fiber meals. Pair with hydration and regular meals to help minimize bloating and constipation.
2. Spread Fiber Across Meals
Avoid loading all fiber into one meal. Spread it across breakfast, lunch, dinner, and snacks to reduce the good bacteria in your gut from having a feeding frenzy, which can cause lots of gas and bloating.
3. Focus on Food First
Whole foods provide mixed-fiber types that ferment (read: break down!) more slowly, supporting digestion and gut health. Supplements like psyllium are useful selectively for glycemic control or bowel regularity but shouldn’t replace food sources- talk with your healthcare provider!
4. Know Your Fiber Types
Resistant starches (like those in Hero Bread) produce short-chain fatty acids like butyrate during fermentation, which can help modulate inflammation and insulin sensitivity.
Viscous fibers like psyllium or oat beta-glucans are generally easier on the gut and support glucose control.
High-FODMAP fibers (beans, lentils, some fruits) can trigger IBS or sensitive guts,and choose low-fermentability options if needed.
5. Gentle Movement Helps
Even light walking or stretching after meals can reduce bloating and support gut motility.
6. Hydration Matters
Fiber pulls water into your digestive system. Make sure you’re drinking enough fluids to avoid constipation! Talk with your healthcare provider about what’s right for you.
7. Mind Your Gut Signals
If bloating, cramping, or gas occurs, slow the increase, switch to less-fermentable fibers, or reduce high-FODMAP foods temporarily.
How Hero Bread Fits In
Hero Bread products, including Hero Classic White Bread, Hero Seeded Bread, Hero Flour Tortillas, and Hero Classic Burger Buns are rich in resistant wheat starch, a type of fiber that functions as a prebiotic.
Fiber from Hero Bread can help:
- Support gut microbiota
- Increase satiety
- Promote slower glucose absorption after meals
This makes it easy to add fiber into your daily meals without drastic changes. Swap your usual sandwich bread for Hero Bread or use it for wraps, toast, or breakfast sandwiches.
5 Easy Ways to Get More Resistant Wheat Starch
- Use Hero Seeded Bread for sandwiches with protein and veggies
- Make breakfast wraps with Hero Flour Tortillas, eggs, and avocado
- Swap classic buns for Hero Classic Burger Buns for fiber-rich burgers
- Toast Hero Bread for snack-time open-faced sandwiches with hummus or nut butter
- Pair Hero Bread with legumes or tofu for plant-powered, high-fiber meals
Remember: increase fiber intentionally and gradually, so your body adjusts while you maximize benefits.
Bottom Line
Fiber is a foundational nutrient for digestive health, satiety, blood sugar, and more. But as with any nutrient, more is not always better. As with anything we see on TikTok and social media, take it with a grain of salt and talk to your healthcare provider! Gradually ramping up fiber, spreading it across meals, staying hydrated, and listening to your body ensures a comfortable and sustainable approach.
Hero Bread makes it easier than ever to add fiber into your everyday life,without sacrificing taste or texture.
Order Hero Bread online or use our store locator to find it near you.
Always speak with your healthcare provider before making any changes to your eating plan!
