A 2023 report by the American Cancer Society revealed that colorectal cancer rates are increasing in younger individuals, as one in five people who are diagnosed are younger than age 55. However, a 2023 umbrella review found that a diet rich in fiber promotes a healthy gut and lowers one's risk of developing colorectal cancer, which is where the fibermaxxing trend, which involves increasing your fiber intake, can help (as long as it's done right).
"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, explains. "The standard American diet lacks in fiber content."
To help you figure out if fibermaxxing is right for you, and how to do it safely, the experts discuss the potential benefits and how much fiber you should be consuming on a daily basis.
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 everyone?
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.
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