fiber maxing is all over social media. And it is true that most Americans are falling well short

of the recommended intakes. But it's always possible to take a good thing too far. So what are the

risks of getting too much fiber?

Hello there. I'm Monica Rineagle, and you're listening to the Nutrition Diva podcast, a show where we take a closer look at nutrition news, research, and trends so that you can make more informed decisions about what you eat.

And today we're talking about fiber maxing, a trend that's been all over social media, encouraging people to push their fiber intake higher and higher in the name of

gut health, blood sugar control, weight management, and disease prevention. On the one hand, this focus on fiber may well have some benefits.

Most Americans get nowhere near the recommended amount of fiber, and higher fiber diets are

consistently associated with better digestive health, improved cholesterol levels, and a lower

risk of several chronic diseases.

But is it possible to get too much fiber? People promoting fiber maxing often report daily

intakes of 40, 50, even 60 grams of fiber or more. And that's significantly higher than the typical American intake,

which hovers somewhere around 15 to 18 grams per day. It's also well above the recommended

daily intake, which typically ranges from 25 to 35 grams per day depending on your age and your

sex.

Now, in practice, that might involve adding large amounts of bran, chia seeds, flax, beans,

lentils, vegetables, berries, and sometimes fiber supplements or powders to your meal plans. And the claim is that this will optimize your gut microbiome

and blunt blood sugar spikes.

Reduce your appetite, even lower your risk of colon cancer and other diseases.

These are all science-backed benefits of higher fiber diets.

And, you know, with colon cancer rates mysteriously

on the rise in younger adults, it also makes sense to me that Gen Z is paying attention to

lifestyle tweaks that focus on gut health. And it is also true, as I said, that the typical American

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