For several weeks, a series of viral videos has increased a strange word in trends: fibermaxxing. At first glance, nothing very clear behind this tinkered neologism. But behind this term, a new food approach develops online, carried by creators who claim a concrete change in the way of composing their meals.
Fibermaxxing: what is it exactly
The term fibermaxxing means a food practice which consists in significantly increasing the amount of fiber consumed every day, beyond the classic recommendations. The word comes from English “”, implying that it is necessary to consume it as much as possible. It is not official, but it has imposed itself in certain circles as a nutritional watch. The displayed objective is to stimulate the intestinal microbiota, better regulate digestion and promote a general condition perceived as healthier.
The basis of this approach is based on a simple idea: most people do not eat enough fibers. In France as elsewhere, average contributions revolve around 17 to 20 grams per day, while the recommended thresholds are between 25 and 30 grams. Fibermaxxing claims to correct this imbalance by increasing the intakes to 40, 50, or even sometimes more than 70 grams per day. This involves the massive addition of legumes, whole grains, seeds, dried fruits and raw vegetables in daily diet.
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What it really produces on the body
The effects of a diet richer in fiber are not discussed in principle. They are well documented in the medical literature. Sufficient consumption reduces the risk of cardiovascular disease, improves the quality of the transit, decreases glycemic peaks after meals and contributes to a better feeling of satiety. These effects are observed from 25 to 30 grams per day, provided that the fibers are varied and integrated gradually.
Some fibermaxxing practitioners claim to feel better energy, a reduction in cravings, even weight loss. These effects are partly explained by the slowdown in digestion caused by certain soluble fibers, which act as a frost in the intestine. This slowdown prolongs satiety and limits snacking. Metabolically, studies also show a favorable impact on LDL cholesterol and insulin sensitivity.
But these results are obtained with moderate quantities. After a certain threshold, the body can react differently. Too high contributions, especially if they are quickly affected, can disrupt the digestive balance. Gas, bloating, abdominal pain and discomfort persist in many cases. Doctors also talk about paradoxical functional constipation, linked to too brutal consumption of insoluble fibers without sufficient hydration.
How far to go without hurting yourself
The thresholds beyond which the fibers cease to be beneficial vary from one person to another. But contributions greater than 50 grams per day must be discussed with caution. Some sensitive people may meet digestive disorders from 35 or 40 grams. Others tolerate more, but provided that the increase is slowly, over several weeks, and with a globally balanced diet.
Very high intakes can also affect the absorption of certain minerals such as iron or zinc, especially if the fibers come from complete cereals rich in phytic acid. Another risk comes from the food substitution effect: by wanting to maximize the fibers, some involuntarily reduce their contribution to protein or good fats, which can unbalance the entire diet. Diversity therefore remains essential, as is listening to the body.
Fibermaxxing is based on a simple logic: correct a real lack. But pushed too far, without specific benchmarks, it can generate new problems. Before doubled or triple its fiber intake, it is better to understand how its own digestive system reacts and adapt its choices accordingly.
FAQ – Fibermaxxing: the questions that everyone is asking
1. Does fibermaxxing really lose weight?
It can promote moderate weight loss by reducing cravings and increasing satiety, but its effects depend on the rest of the diet.
2. What is the right level of fiber to consume every day?
The recommendations vary between 25 and 30 grams per day, but some people target more than 50 grams with this practice. It is not without consequences.
3. Can we have side effects by eating too much fiber?
Yes, an excess of fiber can cause bloating, abdominal pain, digestive disorders or disturb the absorption of certain nutrients.
4. How long does it take to feel the effects of fibermaxxing?
The first digestive effects often appear in a few days, but metabolic benefits are measured over several weeks.
5. Are all types of fibers in this practice?
No, soluble and insoluble fibers do not act in the same way. Their balance and diversity play an essential role in the effects observed.
