Is More Fiber Always Better?

You may have seen the term “fibermaxxing” floating around online lately. The idea is simple: eat as much fiber as possible to improve digestion, blood sugar control, and heart health.

Fiber is incredibly important—but more isn’t always better.

Why Fiber Matters

Fiber plays many key roles in the body. It helps support digestion, keeps bowel movements regular, feeds beneficial gut bacteria, and can help with cholesterol and blood sugar management. Diets rich in fiber are consistently linked with better overall health.

That said, fiber works best when it’s balanced and introduced thoughtfully.

When Too Much Fiber Becomes a Problem

Suddenly increasing fiber or aiming for very high intakes can lead to uncomfortable symptoms, including:

• Bloating and gas
• Abdominal discomfort
• Changes in bowel habits
• Reduced absorption of certain nutrients if intake is excessive

These symptoms don’t mean fiber is “bad.” They’re often a sign that the body needs time to adjust.

How Much Fiber Do You Really Need?

For most adults, a reasonable goal is:

• 25–35 grams of fiber per day

Many people fall short of this range, which is why fiber is so often emphasized. But pushing far beyond it—especially quickly—doesn’t provide extra benefits and can backfire.

Balance Your Fiber Types

Not all fiber works the same way, and your body benefits from a mix:

• Soluble fiber (found in oats, beans, lentils, apples, and citrus) helps with cholesterol and blood sugar control.
• Insoluble fiber (found in vegetables, whole grains, nuts, and seeds) supports regular digestion and bowel health.

Including both types throughout the day leads to better tolerance and better results.

Go Slow and Drink Water

If you’re working on eating more fiber:

• Increase intake gradually over days or weeks
• Drink plenty of fluids to help fiber move through the digestive system

Fiber without enough water is a common reason people feel uncomfortable.

The Bottom Line

Fiber is fantastic and an important part of a nourishing diet. But like most things in nutrition, moderation matters. Instead of fibermaxxing, aim for consistent, balanced fiber intake that feels good in your body.If you’re not sure where to start, focus on adding one fiber-rich food at a time and building from there.