The fibermaxxing trend promises intestinal health benefits, but experts warn against risks

A new trend called “fibermaxxing” has circulated on social networks, presented as a healthy nutrition hack.

The practice involves stimulating fiber intake throughout the day by adding foods such as leafy green vegetables, seeds, nuts, fruit and other high fiber options to meals.

The creators on Tiktok said that the increase in fibers had reduced bloating and helped to digestion, as fibers are known to support a healthy intestinal microbiome.

Simple means to increase fibers in your diet and why it is so important

Robin Decicco, a certified holistic nutritionist in New York, shared with Fox News Digital in an interview that the increase in fiber intake can be “quite beneficial”.

“As a health professional, I like with all my heart that people are now more aware of the importance of fibers,” she said.

Fibers are beneficial for gastrointestinal and cardiovascular health, according to experts, but it can turn against some. (istock)

“Everything, from gastrointestinal health to cardiovascular health, weight management, diabetes prevention and certain cancers, a more complete sensation throughout the day and minimizing the desires of sugars and starch, are all major advantages of fiber intake.”

USDA food directives recommend daily fiber consumption of 28 to 45 grams for men and 22 to 28 grams for women.

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Decicco encourages the addition of color to each meal, as well as the use of nuts and seeds as “accessories”, which, according to her, is the “easiest way to add fibers throughout the day”.

“The color is synonymous with fibers – bays at breakfast, snacks made up of carrots and celery sticks with pumpkin seeds and sunflowers, or apple slices with natural peanut butter, and meals with side salads,” suggested the nutritionist.

Too much of a good thing?

Although the addition of fibers can be beneficial, Decicco has warned that too many fibers can cause complications to certain people.

“Health is individualized,” she said. “If you have certain pre-existing gastrointestinal conditions, it is not a tendency to follow without making any adjustments.”

People with pre-existing gastrointestinal problems should make adjustments before following the fibermaxxing trend, advised a nutritionist. (istock)

“If your system is not used for fibers and you start to overload, you can easily become swollen, get cramps and have constipation.”

When too many fibers are consumed, especially in a single session, it is “easier on the stomach” to spread it, because the fibers can clutter in the stomach and cause a backup, according to Decicco.

“If you have certain pre-existing gastrointestinal conditions, it is not a tendency to follow without making any adjustments.”

“This is why it is particularly important to slowly incorporate the fibers,” she said.

“My mantra is” baby steps “whenever I introduce fibers to a client. A little at the same time goes to the long -term health.”

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For example, a typical portion of ground linen seeds or chia seeds is 2 tablespoons. In this case, Decicco would instruct start with 1 or 2 teaspoons, then increase slowly in the coming weeks.

For people who have trouble digesting raw vegetables, she suggests jumping lightly, steaming or roasting vegetables to help reduce any gastrointestinal distress.

The nutritionist recommends adding ingredients rich in fibers such as nuts and seeds to meals. (istock)

“It is very common for people to find it difficult to digest large salads, as well as raw cruciferous vegetables such as broccoli and cauliflower,” she noted.

“If you try to increase the fibers by eating more vegetables but you feel swollen, go to cooked vegetables and see if you notice a difference.”

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If constipation occurs after eating too much fiber, Decicco recommended to remain hydrated with water to help move the fiber through the digestive tract and soften the stool.

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“If you plan to increase the fibers, you should increase water throughout the day,” she said, warning that caffeinated drinks can be dehydrating.

“The addition of lemon or lime to water can help absorption, as are electrolytes,” added Decicco.