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Your support makes all the difference.<\/strong><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\nRead more<\/span><\/svg><\/span><\/button><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\nBreak out the chia pudding! The social media trend known as \u201cfibermaxxing\u201d wants you to add more fiber to your daily diet. <\/p>\n
TikTok users tout the health benefits of including simple foods packed with the carbohydrate, including the relieving effects in the bathroom. Some TikTokers point to the recent rise in rates of colon cancer in young people, and note that eating fiber can help reduce the risk.<\/p>\n
To \u201cfibermaxx,\u201d they\u2019re eating more chia seeds in their yogurt bowls, making meals with more beans, and taking supplements.<\/p>\n
While nutritionists are largely supportive of the trend, they have a few caveats.<\/p>\n
\u201cMore isn\u2019t always better,\u201d Mascha Davis, a registered dietician nutritionist and the owner of Nomadista Nutrition, told Health<\/em> this week.<\/p>\n\n
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open image in gallery<\/span><\/button><\/p>\n<\/div>Social media users on TikTok and other sites are obsessed with \u2018fibermaxxing\u2019. Nutritionists applaud the trend, but warn about overdoing it (Getty Images\/iStock)<\/span><\/figcaption><\/figure>\n<\/div>\n\u201cMany people don\u2019t get enough fiber, but it\u2019s just important to be thoughtful about how you\u2019re doing it so that it\u2019s not too much too fast,\u201d Kate Mintz, a registered dietitian at U.C.L.A. Health, also recently told The New York Times<\/em>.<\/p>\nFiber is often used to fight constipation, helping stools to pass easier.<\/p>\n
\u201cEven if you suffer from constipation, increasing fiber all at once could make the situation worse before you get cleared out,\u201d Jennifer House, a dietitian and founder of First Step Nutrition, also explained to Health<\/em>. <\/p>\nGetting too much fiber could lead to a bloated and uncomfortable experience, according to the Mayo Clinic. <\/p>\n
People need to be careful and methodical, and talking to a physician can help to determine what\u2019s a right amount, on a case by case basis. <\/p>\n
What\u2019s more, when people with autoimmune conditions such as Crohn\u2019s disease see symptoms flare up, they may need to eat less fiber to help manage symptoms. After stomach or intestinal surgery, doctors may also instruct you to keep a lower fiber diet that lets your digestive system heal. Before a colonoscopy the advice may be similar, helping to clear out the large intestine to ensure a successful procedure.<\/p>\n
But in general, Americans aren\u2019t getting enough fiber – more than 90 percent of women and 97 percent of men do not meet the recommended daily intakes.<\/p>\n
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open image in gallery<\/span><\/button><\/p>\n<\/div>Eating fruits, beans, vegetables, and whole grains can help to improve your daily fiber intake. Raspberries pack a particular punch, with eight grams of fiber (AFP via Getty Images)<\/span><\/figcaption><\/figure>\n<\/div>\nTotal dietary fiber intake should be 25 to 30 grams a day from food, and not supplements, according to UCSF Health. Currently, dietary fiber intakes among American adults average about only 15 grams a day. <\/p>\n
Fiber is good for your gut, heart, and brain, and may also slash the risk of type 2 diabetes and heart disease.<\/p>\n
The Mayo Clinic recommends adding fiber to the diet slowly over a few weeks, letting the natural bacteria in your digestive system adjust to the change. Staying hydrated is also crucial and fiber works best when it absorbs water. <\/p>\n
So, what can you eat to fiber to the max? The next time you\u2019re at the grocery store, pick up some popcorn, beans, cereal, apples, oranges, peas, cauliflower, or carrots. Raspberries are a particularly fiber-rich fruit, packed with eight grams. <\/p>\n
“If you’re going to have a cookie, have an oatmeal cookie,” Joanne Slavin, a professor of food science and nutrition at the University of Minnesota, told the American Heart Association. “It doesn’t take large amounts of fiber to have a real effect.\u201d<\/p>\n<\/div>\n