Fibermaxxing for Gut & Heart Health: Trend or Tried-and-True?
Science has long demonstrated the links between fiber and gut health, and even fiber and heart health, but for many people today, getting enough fiber in their daily diet may not be top of mind. A new trend, however, may be changing that. It’s called fibermaxxing, and the new approach is being used by a growing number of people to increase their daily fiber intake with the goal of benefiting many other aspects of health in the process.
More than just loading your system with powders or piles of dense vegetable materials, the concept of fibermaxxing comes from a long-established body of evidence for the many benefits fiber conveys when consumed in adequate amounts. Let’s consider some of the main ways healthy levels of fiber can contribute to your vitality.
How Fiber Fuels Gut Health
Fiber plays a crucial role in our digestive and gut health by serving as a prebiotic. This means it provides a source of nutrition for the beneficial bacteria that inhabit our digestive tracts. When more nutrition is provided, those beneficial species (called “probiotics”) proliferate, working to overcome less beneficial bacteria and contributing to a balanced gut microbiome. You can learn more in Prebiotics vs. Probiotics vs. Postbiotics.
The dietary fiber that people consume can fall into one of two categories: soluble and insoluble. This distinction has to do with how the fiber reacts to water. Soluble fiber will dissolve in water, forming a gel-like substance that can contribute to digestive comfort and regularity. Insoluble fiber, by contrast, does not dissolve in water, but instead absorbs it. The result is that it adds bulk to intestinal matter and may also contribute to improved regularity.1
A benefit of consuming healthy amounts of soluble fiber is that this kind, when broken down in the colon by gut microbes, produces byproducts through fermentation. Those byproducts are known as short-chain fatty acids (or SCFAs), and they have been linked to many benefits, including greater intestinal integrity and enhanced immune health.2
Incorporating healthy levels of dietary fiber into your daily regimen, through a balanced diet and enhanced with fiber supplements, is a great way to not only support your gut health but also promote energy metabolism2 and proper immune function. This is because approximately 70-80% of your body’s immune cells are located in the GI tract and require the support they receive from a balanced gut microbiome with proliferative beneficial probiotics.3
Fiber’s Benefits for the Heart
The benefits delivered by fiber to overall cardiovascular health are long-established and include supporting normal blood lipid (cholesterol) levels as well as helping to slow the absorption of fats and sugars during digestion, which encourages healthy blood sugar levels.4 A review of meta-analyses of studies conducted over a nearly 40-year period found significant heart health benefits for those who consume a high fiber diet, including the promotion of healthy blood pressure readings over time.5
It’s worth noting that the research on fiber’s heart health benefits focusses on diets rich in high fiber foods like oats, beans, berries, or flax and chia seeds. To reap the benefits, be sure to get plenty of fiber-rich whole foods each day and use fiber supplements as a means of plugging any nutritional gaps that may exist.
How to Try Fibermaxxing the Safe Way
As with any new or different health routine, always consult with a doctor first to ensure best results. That said, the best advice for fibermaxxing safely is to begin slowly and to allow yourself to ease into your new regimen. This will allow your body to adapt and adjust comfortably and will help avoid digestive issues like gas, bloating, etc.
Another piece of advice is to make sure you’re staying well hydrated. This is a general rule of wellness but it’s especially important when introducing large amounts of fiber into your diet. Remember that proper hydration not only helps fend off undesired side effects, but it also helps enhance the positive effects of a high fiber diet by supporting regularity and the absorption of certain nutrients.6
Diverse Sources of Fiber
An important part of any fibermaxxing regimen is making sure to incorporate a variety of types and sources of fiber. These include both soluble and insoluble fiber and may also feature supplement forms.
Make sure that you cultivate a well-balanced diet that features nuts, vegetables, fruits, and whole grains for natural sources of fiber, but also an adequate amount of protein and healthy fats.
Some delicious foods rich in fiber include:
- Oats, bran flakes, shredded wheat
- Strawberries, blueberries, raspberries
- Apples, bananas, avocadoes
- Black beans, broccoli, cauliflower
- Quinoa, chickpeas, chia seeds, flax seeds
Get more ideas in The Top 34 High-Fiber Foods.
One final note on safe fibermaxxing has to do with nutrient absorption. In some cases, if a person consumes too much fiber, they may experience difficulty absorbing key minerals like calcium or magnesium. This is because the fiber binds to those minerals in the GI tract. To avoid this, space out fiber supplements from mineral supplements, consume only healthy levels of fiber after easing your way into the routine, and be sure to eat mineral-rich foods to boost nutrition.
Should You Use Supplements?
When necessary, fiber supplements may help plug any gaps in your diet with convenient capsules, easy-to-mix powders or even gummies. Supplements certainly have a role to play, as reports indicate that more than 90% of American adults are not getting the daily recommended amounts of fiber in their diets.7 This may be due to a number of factors, including dietary restrictions or just the hustle and bustle of modern life. Regardless, we all need more fiber in our lives, and supplements can certainly help when good food choices aren’t as readily available.
Some popular and effective supplements to consider include:
- Psyllium husks (a source of soluble fiber for intestinal health)
- Glucomannan (promotes weight management and heart health)
- Acacia fiber (gentle source of prebiotic support for digestive wellness)
For added comfort and benefit, consider pairing your fiber supplement with probiotics. Swanson’s Probiotic + Prebiotic Fiber features two billion CFU probiotics along with 1 g of fiber per serving to serve as prebiotic nutrition for the included probiotics, thereby enhancing gut and immune health.
Fibermaxxing: Benefits Backed by Science
Fibermaxxing may be a new term, but the science behind it has been around for quite some time—and is growing every day! By taking slow but deliberate steps, you can increase your daily intake of fiber and experience the many digestive, heart, and other benefits that come from a high-fiber lifestyle.
Be sure to employ a diverse variety of fiber sources and types, keep well hydrated, and remember that high-quality fiber supplements are available if you need a little extra boost along the way.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
About Britta Sather, LN
Britta Sather is a Licensed Nutritionist with over 14 years of experience in the dietary supplement industry. She has a passion for holistic living and a lifelong belief in natural health practices. Her philosophy is that your health is the greatest investment you’ll ever make, but be sure and enjoy life along the way.
Sources
1. Soluble vs. Insoluble Fiber. National Library of Medicine. Read source
2. Deleu, S., et al. (2021). EBioMedicine, 66, 103293. Read source
3. Wiertsema SP, et al. Nutrients. 2021 Mar 9;13(3):886. Read source
4. What’s the Difference Between Soluble and Insoluble Fiber? Feb. 2021. Cleveland Clinic. Accessed October 2025. Read source
5. McRae, MP. J Chiropr Med. 2017 Dec;16(4):289-299. Read source
6. Dietary Fiber: Essential for a Healthy Diet. Dec. 2024. Mayo Clinic. Accessed October 2025. Read source
7. Dietary Guidelines for Americans. 2020-2025. USDA. See source
