Many social media users flaunt their protein goals online, but protein alone doesn't make for a healthy, balanced diet. In fact, you're likely meeting your protein goals naturally and should instead focus on increasing your fiber intake, which an estimated 95% of US adults and children aren't getting enough of, according to a 2017 article on outcomes from a Food and Fiber Summit. This stat alone might be why "fibermaxxing" and dense bean salad recipes packed with fiber have been trending on TikTok. "Even though fibermaxxing is a hot nutrition trend right now, its basis is ensuring that people eat more fiber," Eliza Whitaker, founder and registered dietitian at Nourished Nutrition and Fitness, tells me. "The standard American diet lacks in fiber content." Several meal delivery services are seemingly hopping on this fiber-ful trend. Just last month, Purple Carrot, CNET's favorite high-protein vegan meal delivery service, added a high-fiber plan to its roster. To learn more about fibermaxxing, if it's safe and who it's best for, we reached out to registered dietitians for their expert thoughts. What is fibermaxxing? The social media trend called fibermaxxing encourages people to increase their daily fiber intake by consuming good sources of fiber, such as flaxseeds, beans, nuts and fruit. "The goal is to improve digestive health, promote a feeling of fullness and aid in weight loss," explains Jessica McAllister, owner and lead dietitian at Dietitian Approved Nutrition, LLC. It's important to stay within the recommended daily intake for fiber, but as we mentioned, about 95% of US adults and kids don't eat enough of it. "The recommended daily intake of fiber is between 25 and 38 grams per day for adults, depending on sex and age," says Whitaker. Getting enough fiber matters: According to the Cancer Research Institute, colorectal cancer rates are significantly rising among young adults. CRC is the third leading cause of cancer death in both men and women. One factor that can increase your risk of CRC is a diet that's high in processed foods and red meat, but low in fiber, vegetables and fruits. Is fibermaxxing safe? For the average healthy person, registered dietitian Maya Feller, founder of Brooklyn-based Maya Feller Nutrition, says it's best to gradually work up to the recommended daily fiber intake. But going above that amount can cause gastrointestinal side effects, she explains. "For those with certain bowel diseases, it's not a great idea," she says. This can include those with irritable bowel syndrome, Crohn's disease and diverticulitis. McAllister stresses adding fiber gradually, since a sudden increase can cause bloating, gas, cramping and other digestive discomfort. She recommends upping your intake with whole foods while also drinking plenty of water. For adults who aren't consuming adequate amounts of fiber, fibermaxxing can be especially helpful, according to Whitaker, who explains, "Consuming more fiber can improve gut health, digestion, lower LDL cholesterol levels, aid in blood sugar management, reduce the risk of chronic disease and leave you feeling fuller longer." Whitaker notes that people focusing on heart health, gut health or weight management can especially benefit from a fiber-rich diet. Foods high in fiber include chia seeds, oats, quinoa, lentils, among others. Consuming more fiber can help with digestion, cholesterol and blood sugar levels. Cunaplus_M.Faba/Getty Images Who should avoid fibermaxxing? "People with certain medical conditions should avoid fibermaxxing or consult a doctor before trying it," advises McAllister, saying that this applies to people with irritable bowel syndrome, small intestinal bacterial overgrowth, diverticulitis and other gastrointestinal conditions. Whitaker adds that those with inflammatory bowel disease, Crohn's disease or gastroparesis should also be cautious and consult their doctors first. According to Feller, anyone with a history of or active eating disorder should avoid fibermaxxing, since closely tracking food intake can trigger disordered behaviors. Plus, "rapid increase or excessive amounts of fiber can lead to bloating, gas, abdominal pain, constipation and even intestinal blockages, especially in people with gastrointestinal disorders," explains McAllister. Can fibermaxxing help you lose weight? Fiber can make you feel full for longer and improve digestion, which in turn may help you lose weight, McAllister says. "However, weight loss also depends on creating a calorie deficit, so it's important to still be mindful of consuming fewer calories overall," she adds. According to Feller, fibermaxxing should not be used as a weight loss technique if you plan on consuming fiber over the daily recommended amount. Too much fiber can result in multiple bowel movements in a day, which can lead to malabsorption and, in severe cases, malnutrition. While fibermaxxing may support weight loss, it still needs to be done mindfully -- and alongside a calorie deficit. Natalia Gdovskaia/Getty Images What are the benefits of a high-fiber diet? According to Feller and McAllister, fiber has various benefits, including: Lowering LDL cholesterol by binding it and excreting it in stool Keeping blood sugar levels stable Prebiotic fibers -- fibers your body doesn't digest -- which help to increase the presence of beneficial gut bacteria Reducing whole-body inflammation, possibly reducing the development of inflammatory chronic conditions Regulating bowel movements Reducing the risk of chronic diseases, including colorectal cancer, Type 2 diabetes and cardiovascular disease What is fiber? Unlike other carbohydrates that get broken down into sugar molecules, fiber is a carbohydrate your body can't digest. As a result, it plays a crucial role in maintaining your gut health. Fiber is split into two different types: soluble and insoluble. What is soluble fiber? Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, McAllister explains, which can help lower blood sugar levels and cholesterol. This is what most fiber supplements are made of. Sources of soluble fiber include oats, apples, carrots, beans, peas and psyllium. Psyllium is a laxative composed of seed husks from the Plantago ovata plant. What is insoluble fiber? Insoluble fiber is typically the roughage -- the indigestible parts of plants -- that you may notice in your stool. "It adds bulk to stool and helps food move through the digestive system, promoting regularity and preventing constipation," says McAllister. Examples include celery strings, apple skin, the crunchy texture of seeds and nuts, and the outer bran of whole grains. Good sources of fiber include certain beans, nuts and grains. Tanja Ivanova/Getty Images How much fiber do you need per day? McAllister highlights that fiber needs are not one-size-fits-all. Instead, they vary based on health, gender and age. According to the US Department of Agriculture's 2020-2025 Dietary Guidelines for Americans, women aged 19 to 30 are recommended to consume 28 grams of fiber daily. For women aged 31 to 50, the recommended intake is 25 grams. Women aged 51 and older should aim for 22 grams of fiber per day. For men aged 19 to 30, a daily intake of 34 grams of fiber is recommended. For ages 31 to 50, it's 31 grams and for men 51 and older, it's 28 grams. To put that into perspective, the Dietary Guidelines for Americans reveal that in half a cup of cooked lentils, there are 7.8 grams of fiber. In a medium apple with skin, there are 4.8 grams of . In ½ cup of ready-to-eat cereal with whole grain kernels, you'll find 7.5 grams of fiber. People with certain health conditions -- including chronic constipation, high cholesterol and Type 2 diabetes -- may require additional fiber. McAllister adds that the same may apply for people who are pregnant or breastfeeding. It's important to stay within these recommendations because, according to registered dietitian Alyssa Smolen, "The harm that can potentially come from too much fiber is the adverse effects like diarrhea, which puts people at risk for losing nutrients like electrolytes." Too much fiber means consuming more than the daily recommended amount for your age, gender and lifestyle. What are the best sources of fiber? For people who want to try fibermaxxing, or simply want to be more mindful about their fiber intake, Whitaker recommends focusing on a variety of whole food fiber sources. "Try adding chia seeds or flaxseeds to your breakfast foods like oatmeal and smoothies, or mix a handful of legumes like chickpeas or lentils into salads," says McAllister. "Opt for whole grains such as quinoa or brown rice as a side dish and snack on high-fiber foods like nuts and fruit." Feller adds that beans, prunes, fonio (an ancient grain) and cruciferous veggies like cabbage and broccoli are also good high-fiber options. And again, you should ensure you're drinking enough water to accommodate all the fiber you're eating. Summarized, foods that are good sources of fiber include: Chia seeds Flaxseeds Oats Chickpeas Lentils Quinoa Brown rice Nuts Fruit Beans Prunes Fonio Cabbage Broccoli According to McAllister, making these changes can increase your fiber intake by 5 to 15 grams per meal, helping you reach your daily recommended intake of 25 to 38 grams, depending on your age, gender and health status. So really, at the end of the day, fibermaxxing is just a catchy way of saying, "Hey, make sure you're eating enough fiber today." And if that helps you remember to keep your diet balanced, we're all for that meal-prepped dense bean salad you have in your fridge.