If you’ve been scrolling TikTok or Reddit lately, you may have seen the term “fibermaxxing” trending. The idea? Eat as much fiber as possible to supercharge digestion, improve gut health, and even promote longevity.
At Austin Gastroenterology, we’re thrilled people are talking about fiber–but as board-certified gastroenterologists, we want to help you do it the right way. Going all-in without a plan can leave you bloated, uncomfortable, and discouraged.
Board-certified gastroenterologist, Dr. Parastoo Jangouk shares what you need to know before you start “fibermaxxing” in Austin.
What is Fibermaxxing?
Fibermaxxing is the practice of significantly increasing your daily fiber intake — often above the recommended daily amount — with the goal of improving digestion, feeding healthy gut bacteria, and supporting overall wellness.
The USDA’s daily fiber recommendations are:
- Women: ~25 grams
- Men: ~38 grams
Many fibermaxxing fans aim for 40-70+ grams a day. While this can have health benefits, it’s important to increase fiber gradually and pair it with enough hydration.
Why Fiber Is So Important for Gut Health
As gastroenterologists in Austin, we see firsthand how fiber impacts patients’ digestive health. Fiber acts like a personal trainer for your gut microbiome. Here’s what it does:
- Feeds beneficial gut bacteria so they can produce short-chain fatty acids that reduce inflammation.
- Keeps your bowels regular and helps prevent constipation.
- Supports heath health and helps regulate blood sugar.
- May lower your risk of colon cancer — a priority for our team at Austin Gastroenterology.
Unfortunately, most Americans get less than half the recommended daily fiber — which means our gut bacteria are missing out.
Quantity vs. Quality: The New Fiber Conversation
For years, the message around fiber was simple: eat more of it. The goal was hitting 25 grams a day for women and 38 grams for men–and for most people, that was a challenge in itself.
But newer research shows that when it comes to fiber, quality matters even more than quantity.
So what does fiber quality actually mean?
1.Diversity of Fiber
Your gut thrives on variety. The more different types of fiber you eat each day, the more diverse your gut microbiome becomes. And diversity = resilience. A diverse gut microbiome is linked to better digestion, stronger immunity, and lower risk of chronic diseases. Aim for 30 different types of fiber every week.
2.Source of Fiber
Not all fiber is created equal.
- Whole-food fiber (from fruits, vegetables, seeds, grains, legumes, and nuts) feeds your gut bacteria in the healthiest way possible.
- Processed fiber (found in cereals, nutritional bars, canned or frozen convenience foods) is less effective at building a resilient microbiome.
At Austin Gastroenterology, we encourage patients to focus on fiber diversity and whole-food sources rather than just hitting a number on the nutrition label.
Risks of Going All-In Overnight
Jumping from a low-fiber diet to a high-fiber diet too quickly can cause:
- Gas and bloating
- Abdominal discomfort
- Constipation (if you don’t drink enough water)
- Interactions with certain medications
Your digestive system needs time to adjust — just like your muscles do when starting a new exercise program.
How to Fibermaxx Safely
Dr. Jangouk and our Austin gastroenterologists recommend:
- Increase fiber slowly – add 5 grams every few days.
- Drink plenty of water – at least 8 cups a day.
- Mix your fiber types – soluble (oats, beans, fruit) and insoluble (whole grains, vegetables, nuts).
- Pay attention to symptoms – if you’re too uncomfortable, slow the increase.
- Aim for variety – different fibers feed different gut bacteria.
Where to Find High-Fiber Foods in Austin
You don’t need to go far — Austin is full of fiber-friendly options:
- Farmers Markets: Boggy Creek, Mueller, and Barton Creek markets are packed with fresh, seasonal produce.
- Local Restaurants: Many Austin spots offer grain bowls, lentil soups, and veggie-heavy dishes.
- Grocery Stores: Look for oats, quinoa, lentils, beans, berries, and leafy greens.
Some of our favorite fiber-rich picks:
- Lentils, black beans, and chickpeas
- Oats, barley, and quinoa
- Berries, pears, and apples (with skin)
- Broccoli, Brussels sprouts, carrots
- Chia and flax seeds
When to See a Gastroenterologist
If you have chronic digestive symptoms like bloating, diarrhea, constipation, or abdominal pain, talk to your doctor before making big changes to your fiber intake. Certain conditions — such as IBS, IBD, or diverticulitis — may require a personalized approach.
At Austin Gastroenterology, our board-certified specialists can help you build a gut-friendly diet plan that works for your body, not against it.
Blog contribution by:
Board-Certified Gastroenterologist | Austin Gastroenterology
Dr. Jangouk is passionate about preventative GI care, the gut microbiome, and empowering patients to make sustainable lifestyle changes that improve both digestive and overall health.
