‘Fibermaxxing’ is approved by nutritionists. Here’s how to get more important nutrients into your diet.

Some food trends on social media are questionable, if not downright concerning (I’m looking at you, NyQuil chicken), but every now and then one comes along that’s actually good for you. Recently, people on social media have been praising a “goth microbiologist” (@bloodflower) for sharing her tips on “fibermaxxing.” Although there is no official definition of the word, it appears to be a combination of the words fiber and maximize – meaning it’s about increasing the amount of fiber in your meals. And as a registered dietitian, I’m all for it.

For example, you can make a basic burger with Fibermaxx by choosing whole-grain buns, using a plant-based burger, and adding lots of fiber-rich toppings, like cabbage, to the sandwich. Or making a tuna rice bowl packed with fiber-rich ingredients like pickled carrots, avocado, and cucumber to give the meal a healthy boost of fiber.

9 ways to add more fiber to your diet

Want to try Fibermaxxing? Here are some simple ways to include this important nutrient in more meals:

Add beans and vegetables: Mix beans, lentils and chickpeas into soups, stews or salads for a fiber-rich boost. Or try a classic chili, opting for beans as a source of protein.

Snack with nuts and seeds: Eat a small handful of almonds or sprinkle chia or flax seeds into salads, soups, yogurt and cereals to increase fiber content.

Enter the vegetables: Fill your plate with a variety of colorful vegetables, aiming for at least half of your meal to be plant-based.

Choose whole fruits instead of juices: Eating whole fruits instead of drinking fruit juices means you’ll get more fiber and nutrients.

Start your day with oatmeal:Eat oatmeal or oat-based cereal for breakfast to start the day with a fiber-rich meal.

Swap taco meat for beans or nuts: Replace ground beef in tacos with black beans or chopped nuts for a fiber-rich alternative that’s also packed with protein.

Best Avocado Meals: Use sliced ​​or mashed avocados as a topping for salads and sandwiches, or make avocado toast to increase fiber and healthy fat content.

Mix chopped vegetables into ground meat dishes: Mix shredded carrots, zucchini or mushrooms with ground beef to make burgers and meatballs for a boost of fiber and nutrients.

Try whole-grain flours: Use whole grain flours such as whole wheat, oat or almond flour in baking recipes to increase the fiber content of homemade breads, muffins and cookies.

Why is fiber so important?

Fiber is a type of carbohydrate that the body cannot digest, but it plays a crucial role in maintaining overall health. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and can help reduce blood glucose and cholesterol levels. Insoluble fiber, on the other hand, adds bulk to stool and helps move food through the digestive system, keeping it regular.

Most Americans don’t consume enough fiber daily. The average healthy adult should consume about 25 to 30 grams of fiber per day, but the typical intake is much lower, with about 95% of Americans not meeting the recommended amount each day. This is likely due to diets high in processed foods and low in fruits, vegetables, whole grains, and legumes — aka natural sources of fiber.

Adding more fiber-rich foods to your dishes can help close the fiber gap most Americans are experiencing and has several health benefits, including:

• Digestive health: Fiber helps keep bowel movements regular and prevents constipation by adding bulk to stool.

• Heart Health: Soluble fiber can help reduce cholesterol levels, thereby reducing the risk of heart disease.

• Blood sugar control: Fiber, especially soluble fiber, can slow sugar absorption and help improve blood sugar levels, which is beneficial for managing diabetes.

• Weight Control: Fiber-rich foods are more satiating, which can help control your appetite and control your weight.

• Colon Health: A high-fiber diet is associated with a lower risk of developing colorectal cancer.

• Gut microbiome support: Fiber acts as a prebiotic, promoting the growth of healthy bacteria in the gut.

When is it time for a fiber supplement?

You can get plenty of fiber from whole foods, but if you can’t, it may be time to explore the possibility of taking a fiber supplement. Signs that you may benefit include regular digestive discomfort, infrequent bowel movements, or inadequate intake of fruits, vegetables, and whole grains.

When considering a fiber supplement, look for those that contain natural fiber sources, such as psyllium husk or inulin, as they are more easily tolerated and effective. Additionally, choose a supplement that meets your specific needs, whether you’re looking for insoluble fiber for digestive regularity or soluble fiber for heart health, and check the nutrition label for added sugars or artificial ingredients. But before taking any supplement, always consult a healthcare professional to ensure it aligns with your overall health goals and dietary needs.

Lauren Manaker is a nutritionist and author.