In this Ask Dr. Shilpa, Cymbiotika’s Vice President of R and D takes a closer look at fibermaxxing, a term that has quickly moved from social media shorthand to mainstream wellness conversation. While the name may sound extreme, the idea behind it reflects a much larger gap in how most people approach daily nutrition.

Dr. Shilpa breaks down what fibermaxxing actually means, why it has gained traction right now, and where people often get tripped up when trying to increase fiber intake too quickly. With a focus on intention, consistency, and digestive tolerance, she offers a grounded perspective on how to approach this trend in a way that supports the gut rather than overwhelms it.

Fibermaxxing is having a moment online. From a scientific standpoint, what does the term actually mean, and how is it different from just “eating more fiber”?

“Fibermaxxing” has become a buzzword and is making waves on social media. Fibermaxxing might sound extreme, but it’s a catchy way of saying “eat a lot of fiber,” making a conscious effort to hit the recommended intake or even go beyond that. And I’m all for this trend.

The key difference between fibermaxxing and just casually eating more fiber is intentionality and consistency. It’s about making fiber a priority in your diet. Examples of how you can fibermax include adding extra veggies to pasta, sprinkling chia or flax seeds into smoothies and yogurt, choosing whole grain versions of bread and pasta, and snacking on fruits or nuts, all in an effort to pack as much fiber as possible into each day.

It’s a trend that arose because most people aren’t getting nearly enough fiber. In fact, only about 7 percent of American adults meet their daily fiber needs, meaning 93 percent of us are falling short. Fibermaxxing is a response to this gap. Importantly, fibermaxxing means aiming for at least the recommended 25 to 35 grams per day for adults, or even a bit more. In short, fibermaxxing means consistently prioritizing fiber in your diet rather than treating it as an afterthought.

Why do you personally love fibermaxxing, and how has it shaped the way you think about daily nutrition?

You might expect a scientist like me to be skeptical of social media trends, and often I am. But I am all excited and on board for fibermaxxing. There is solid scientific rationale, and it has been a game changer for me personally.

What is fiber? It’s a carbohydrate found in plant based foods that our body cannot digest or absorb. There are two main types of fiber, soluble and insoluble, and we need both. Soluble fiber forms a gel like structure and slows down digestion, which helps control blood sugar and cholesterol. It also makes you feel full and helps with weight management. Soluble fiber is also the food that your good bacteria eat and acts as a prebiotic.

Insoluble fiber does not dissolve in water. It adds bulk to stools and moves matter through the digestive system, helping with regularity and keeping the gut healthy. Fiber supports digestive health, heart health, weight management, and healthy gut bacteria, all of which impact mood, immunity, and overall wellbeing.

Personally, I suffered from constipation, bloating, and stomach aches a few years ago. This eventually led to weight gain, low energy levels, skin acne, and inflammation. After ruling out underlying issues, I gradually increased my fiber intake and realized I wasn’t even reaching 15 grams per day. I went from 20 to 25 to 30 grams over a few months, and everything started to fall into place. My gut issues resolved, I lost 10 pounds, my skin cleared up, and I had more energy. Now I can’t imagine a day without hitting at least 30 grams of fiber.

Are there people who should be cautious, like those with IBS, SIBO, thyroid issues, or sensitive digestion?

Generally, fiber is good for everyone, but there is never a one size fits all solution. Any dietary change should be gentle and personalized. People with IBS or sensitive digestion should consult their doctor before making changes. Sometimes doctors prescribe a low fiber diet before or after surgery or during recovery from certain illnesses.

Fiber can also interfere with the absorption of certain medications. While fiber is beneficial overall, anyone with sensitivities or specific conditions should consult their healthcare provider before significantly increasing intake.

What is the biggest mistake people make when trying to increase fiber intake too quickly?

Don’t do it overnight. The biggest mistake I see is increasing fiber intake too quickly and then giving up due to bloating and gut distress. Go slow and increase fiber in increments.

Jumping from 10 to 15 grams straight to 40 grams can lead to excess gas, bloating, abdominal pain, and even constipation or diarrhea. Fiber’s benefits require gradual changes so the microbiome can adjust.

Another common mistake is increasing fiber without increasing water intake. Fiber absorbs water in the digestive tract, which is how it adds bulk and keeps things moving. Without enough hydration, stools can become hard and difficult to pass. The fix is simple: increase hydration alongside fiber.

It also helps to spread fiber throughout the day rather than consuming a large amount at once. For example, fruit or oats at breakfast, a fiber rich lunch, and whole grains or vegetables at dinner. Increase fiber by about five grams per week, listen to your body, and adjust as needed. Fibermaxxing is a marathon, not a sprint.

Why do some people feel bloated or uncomfortable when they increase fiber?

Dietary fiber isn’t digested by our body. Instead, it’s digested by gut bacteria, and that fermentation process can produce gas. When fiber, especially soluble fiber, reaches the colon, microbes ferment it and produce beneficial compounds like short chain fatty acids. Gas is a natural byproduct, which is why bloating is common when fiber is increased quickly.

Insoluble fiber also adds bulk and affects gut motility. If your body isn’t used to that volume, you may feel fullness or distension. As your diet shifts, your gut microbiome shifts too. Different microbes thrive on higher fiber intake, and during that adjustment period, some bloating can occur.

The good news is that these symptoms usually subside once the microbiome adapts. Many people find that after a few weeks of steady intake, digestion improves and bloating decreases. To minimize discomfort, go slow, vary fiber sources, stay hydrated, and consider cooking fibrous foods rather than eating them raw if your gut is sensitive.