Fueling FHIT Series: Taking Fiber to the Max

Move over protein, fiber is the new star of the plate. Finally fiber is getting the attention it deserves! Fibermaxxing, the latest nutrition viral trend, simply refers to maximizing your daily fiber intake by adding fiber rich foods to every meal and snack consumed to help meet or exceed daily goals. Adding fiber to the diet is not a new concept but this latest trend has people counting grams, logging intake, and posting products and recipes that will help people meet their fiber goals. It has brought heightened awareness that adequate daily intake provides health benefits and ranks up there with counting steps, staying hydrated, and meeting protein goals.

Fiber is a plant-based carbohydrate that is not fully digested and it can be split into two types – Soluble Fiber (helps lower cholesterol and regulate blood sugar) and Insoluble Fiber (prevents or alleviates constipation). Fiber has been an integral part of most meal plans I have prescribed as a Registered Dietitian for the past 20+ years. I have always encouraged people to follow a heart healthy diet which includes colorful high-fiber fruits and vegetables, whole grains, and legumes to meet the suggested minimum goal of 25 grams (women) to 38 grams (men) of fiber per day. 

Benefits at a Glance

• Supports digestive health and helps maintain a healthy gut microbiome.
• Helps control blood sugar by slowing carbohydrate absorption.
• Promotes heart health by lowering LDL (“bad”) cholesterol.
• Keeps you fuller longer and supports weight loss.
• May reduce risk of certain cancers, especially colorectal cancer.

Since fibermaxxing focuses on meeting or exceeding daily fiber intake goals, it is important to gradually increase fiber consumption to allow your digestive system time to adapt. Sudden shifts to high fiber diets can result in bloating, gas, and gastrointestinal discomfort. 

Gentle Fiber Boost

• Add a few grams of fiber per day by adding 1 new food or 1 additional serving over a few weeks.
• Hydration is key. Fiber absorbs water, so too much fiber and sub-optimal water intake can result in constipation.
• Combine both insoluble (whole grains, vegetables, seeds, fruits with skin) and soluble (legumes, oats, beans, nuts) sources of fiber.
• Space out your intake of high fiber foods throughout the day and avoid eating excess at one meal or snack.
• Including fermented foods like yogurt, kefir, sauerkraut, or kimchi can support your gut microbiome while you increase fiber.

Simple, Balanced and Smart

If you are feeling overwhelmed by tracking and counting fiber grams, try the plate method. The plate method will allow you to visually categorize your food into sections without weighing and measuring every item. By filling half your plate with colorful fruits and vegetables and including whole grains you can increase your fiber intake with minimal effort:

• Fill half your plate (50%) with colorful vegetables like broccoli, spinach, kale, peppers, carrots, or cauliflower. These are high in fiber, vitamins, and minerals.
• Fill one-quarter of the plate (25%) with a lean protein. Include foods like chicken, fish, meat, tofu, beans, or eggs.
• Fill one-quarter of the plate (25%) with whole grains or starchy foods. Include fiber rich options like brown rice, quinoa, beans, and sweet potato.
• Optional items include fruit and dairy with probiotics.

Many seeds, nuts, beans, and lentils can be used to top salads, yogurts, or blend into a smoothie to help bring your fiber to the max as well. But remember – focus on serving sizes and not just chasing fiber with larger portions, as that also increases intake of calories.

• Fruit: Raspberries 1 cup (8g)
• Vegetables: Broccoli 1 cup ( 5g)
• Grains: Quinoa ½ cup (2.5g)
• Nuts and Seeds: Chia seeds 2 Tbsp (10g) or almonds 1oz (3.5g)
• Legumes: Chickpeas ½ cup (6g)

For any questions about nutrition, please email sleatright7@gmail.com or message Shara on Instagram @sharardnyc.

Inspired to keep moving? Book your next FHIX here.