Fibermaxxing at Work: Dietitian-Approved Ways to Eat More Fiber Every Day

If you’re one of the more than 150 million people who have seen a post tagged #Fibermaxxing on social media, then you probably know two things:

1. Fiber is really good for you.
2. You’re not eating enough of it!

The fibermaxxing trend is everywhere, but are those two things really true? And how do you follow a fibermaxxing diet, anyway? To find out, we spoke to two registered dietitians who have been giving diet advice for decades. They shared their expert advice for fibermaxxing the smart way at work and at home.

What Is Fibermaxxing?

Fibermaxxing is an online trend that encourages people to eat more high-fiber foods and take fiber supplements so they can meet or exceed the recommended daily intake of dietary fiber (28–34 grams per day for men and 22–28 for women). It’s one of the rare social media nutrition trends that dietitians actually approve of!

Why Dietitians Support the Fibermaxxing Trend

Fibermaxxing has brought the health benefits of fiber into the spotlight and raised awareness about the mismatch between the amount of fiber we should eat and how much the average person actually gets. According to the United States Department of Agriculture, a full 90 percent of women and 97 percent of men don’t eat enough fiber.

“If we could just get there, we know that would be really good!” Ellen Lowre, Registered Dietitian Nutritionist (RDN) and Vice President of Nutrition, Wellness & Sustainability at CCL Hospitality Group, told The FruitGuys. “Fiber is associated with improved digestive health, heart health, blood sugar control, and satiety. It’s great for the gut microbiome, too.”

Barbara Ruhs, MS, RDN, told us, “As a dietitian with more than 25 years of experience, I’m thrilled to see fiber getting more attention, and I’m hopeful that the hype can translate into more consumption of whole, fresh, fiber-filled foods.”

But there’s more than one way to fibermax, and some methods are better than others. Here’s what you should know before you jump on the bandwagon.

What to Know Before Starting a Fibermaxxing Diet

If you want to ramp up the fiber in your diet, consider this guidance from Lowre and Ruhs first.

1. Fibermaxxing isn’t a real nutrition term. It’s a word made up by influencers. Your doctor might support eating more fiber, but they’d never tell you to “fibermax.”

2. Aim for the baseline, not the trendline. Some fibermaxxers online advocate eating 50 or even 75 grams of fiber per day, but you don’t need that much to get the health benefits. In fact, Lowre said eating that amount of fiber in a healthy way would take so much effort it would be “almost like a side job,” and it could cause bloating and other stomach discomforts. Instead, aim for the recommended minimum of 28 grams per day for men and 22 for women.

3. If you’re eating a mostly low-fiber diet now, start slow. Low-fiber foods include things like dairy, meat, white rice, white bread, pasta, and cooked or canned vegetables. If those things make up most of your diet right now, ramping up the amount of fiber you eat too quickly might cause gas, bloating, or even constipation. So, start by adding a little!

Dietitians’ #1 Tip for Fibermaxxing Success: Choose Whole Foods Over Supplements

According to Lowre and Ruhs, getting your fiber from whole foods like fresh fruits, vegetables, legumes, and whole grains is better for your body than getting it from supplements or fiber-enhanced processed foods. That’s because whole foods are full of other vital nutrients like vitamins and minerals, along with water and, often, both soluble and insoluble fiber.

Lowre suggested thinking of supplements and multivitamins as “like having insurance on your car.” It’s a helpful backup plan, but not as important as being a good driver—a.k.a. eating fiber-rich whole foods every day.

The Best Foods for a Fibermaxxing Diet

Eating more whole, high-fiber foods is the best way to add fiber to your diet. Here are a few that our experts recommend:

• Fresh fruits
• Fresh vegetables
• Nuts
• Seeds (especially ground flax seed)
• Beans
• Whole grains

“From pears [to] apples, avocados, and broccoli, there are plenty of delicious fresh produce items to choose from that can add more fiber and flavor,” Ruhs said.

High-Fiber Office Snacks That Make Fibermaxxing Easy

If you’re trying to follow a fibermaxxing diet at work, having high-fiber office snacks on hand can make a big difference. These ideas for easy desk snacks came straight from our dietitians.

Grab-and-Go Snacks

• High-fiber fruits like apples and pears
• Mixed nuts and seeds
• Fresh-cut vegetables (think carrots, celery, cucumbers, or bell peppers)
• Whole-grain tortilla chips with bean dip (tomatoes, corn, and black beans) or guacamole

Protein-and-Fiber Combos

• Apple or banana slices with nut butter
• Whole wheat pita and hummus
• Cottage cheese with fresh fruit
• A smoothie with fruit and your favorite protein

High-Fiber Meals to Make at Work

Snacks are a great way to sneak in fiber, but you can really maximize it during your meals—even the ones you make in the office break room! Here are some simple ideas.

For Breakfast

• Super Yogurt: Top plain or vanilla Greek yogurt with berries and nuts like almonds or walnuts
  

• High-Fiber Oatmeal: Boost your oats with cubed apples or pears, a dollop of nut butter or a scoop of nuts, and a sprinkle of ground flax and cinnamon

For Lunch

• Fiber Fuel Salad: Make a big salad with leafy greens and high-fiber toppings like chopped apples, pears, nuts, beans, seeds, and more

• Fibered-Up Sandwich: Tuck apple slices into sandwiches like grilled cheese or a turkey club, and enjoy them with a side of veggie sticks or whole-grain chips

More Tips for Fibermaxxing at Work and at Home

Now that you have some ideas of what to eat, keep these tips in mind to help you maximize your fiber intake and feel good while you do it.

1. Eat the skin of your fruits and vegetables. This is an easy way to make sure you’re getting both soluble and insoluble fiber, which have complementary health benefits.

2. Drink lots of water with your fiber. If you eat a high-fiber diet without hydrating, you could end up with uncomfortable constipation.

3. Stop eating if you feel full. High-fiber foods tend to fill you up faster than low-fiber ones. This feeling of satiety is one reason why a high-fiber diet can help with weight loss! You should be able to easily eat 22–28 grams of fiber per day without feeling too full, but pushing for more might make you feel uncomfortable. Listen to your body when you feel those fullness cues.

Make Fibermaxxing at Work Easy with The FruitGuys

Snacking on fresh fruit and adding it to your meals is one of the easiest ways to eat more fiber at work, and it’s extra simple when you get the fruit delivered! The FruitGuys can bring fresh, seasonal fruit and high-fiber single-serving office snacks like nuts and granola right to your break room. Explore our seasonal fruit boxes and healthy office snacks to learn more.

Fibermaxxing FAQs

1. What is a fibermaxxing diet?

A fibermaxxing diet is a diet high in fiber-rich foods, like fresh fruits and vegetables, beans, nuts, seeds, and whole grains.

2. Is fibermaxxing safe?

Yes, fibermaxxing is safe, although it’s best to aim for the recommended daily intake amount, not the 50–75 grams per day that some influencers promote as part of the fibermaxxing trend. It can be tricky to get that much fiber through healthy whole foods, and it could also cause stomach issues like bloating and constipation.

3. Is fibermaxxing a good idea for people taking GLP-1 medications?

Fibermaxxing to an extreme, trendy degree might not be a good idea for people taking GLP-1s, but eating fiber definitely is! Lowre said, “For folks on GLP-1s having digestive issues, eating whole foods and more fiber can help keep digestion and the GI tract in line.”

4. Is it possible to eat 50-75 grams of fiber per day without supplements?

Yes, but you have to be very strategic about the whole foods you eat to maximize your fiber intake at every meal. If you don’t want to spend a lot of time every day managing your diet, it’s more realistic to aim for the recommended minimum daily intake of 22 grams for women and 28 for men.

5. What’s the best fibermaxxing smoothie recipe?

You can make an easy fibermaxxing smoothie by combining high-fiber fruits like guava, berries, pears, and apples with nut butter, ground flax seed, pitted dates, spinach or kale, and oat milk. If the fruits aren’t frozen, add ice too!