Office Hours: The Fiber Trend—How Much Is Too Much?

The Dr. Hyman Show

Dr. Mark Hyman

Medicine, Health & Fitness, Nutrition

4.5 • 9.1K Ratings

🗓️ 23 March 2026

⏱️ 21 minutes

🔗️ Recording | iTunes | RSS

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Summary

Fiber is having a moment—but more isn’t always better. From “fiber maxing” trends to high-fiber hacks promising weight loss and better metabolism, it’s easy to assume that piling on more fiber is the answer. In this episode of Office Hours, I break down what fiber actually does in the body, who benefits most from increasing it, and how to use it strategically to support your gut and metabolic health. In this episode, I break down: • What fiber actually does in the body—from feeding your microbiome to regulating blood sugar, cholesterol, and hormones • Who benefits most from increasing fiber (and why it can support weight loss, insulin sensitivity, and estrogen balance) • When more fiber can make things worse—especially with IBS, SIBO, or gut inflammation • How to increase fiber the right way, including types of fiber, timing, hydration, and why protein still matters Fiber isn’t a trend or a quick fix—it’s a foundational nutrient. But the goal isn’t to “max out” your intake. It’s to build metabolic and gut resilience by giving your body the right types and amounts it actually needs. When used correctly, fiber can be one of the most powerful tools for long-term health—but only when it’s personalized to your biology. Visit ⁠functionhealth.com for 160+ lab tests at just $365 a year. Have a question you’d love answered on Office Hours? Submit it here (0:12) Welcome & Introduction to Fiber's Importance (0:33) The power, promise, and risks of fiber (3:19) Understanding fiber: Benefits and Types (6:42) Who should increase or be cautious with fiber intake (12:07) Strategies for smart fiber consumption (14:21) Fiber's role in regulating GLP-1 and overall health

Transcript

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0:00.0	Welcome to office hours. This is our dedicated one-on-one space to go deeper, get clear, and explore what truly moves the needle for your health.
0:19.4	I'm Dr. Mark Hyman, and each week we're going to pull back the curtain and share the insights, the research, the lessons that
0:24.3	don't always make it into our conversations with guests. Because at the end of the day,
0:28.7	you are the CEO of your own health. And for many of you, your family's health too. And you
0:33.3	might not feel it all the time, but you have far more power in agency than you realize.
0:38.4	I'm glad you're here.
0:45.4	This episode is brought to you by Function Health, empowering you to live 100 healthy years with over 160 lab tests at just $365 a year.
0:49.6	Sign up today at Functionhealth.com slash mark and use code mark 2026 to get $50 towards your membership.
0:56.8	Fibers have in a moment. Now, if you've been on social media lately, you probably heard the term
1:01.3	fiber maxing. People adding chia to everything, down in salient husk, game it for 40, 50, even 60 grams
1:07.4	of fiber a day. And the problem is, well, better gut health, better blood sugar,
1:11.9	more weight loss, natural GLP1 activation, hormone balance, and here's the thing. Fiber is
1:18.2	incredibly powerful. In fact, most Americans are severely deficient. We're eating about half
1:23.3	of what our bodies actually need. And that lack of fiber is contributing to a whole list of things called constipation,
1:30.2	metabolic dysfunction like diabetes, inflammation, and even hormone imbalances.
1:36.2	More fiber isn't always better.
1:39.0	Like in functional medicine, we don't chase trends.
1:40.7	We ask better questions.
1:41.7	So what's the goal?
1:42.9	And who does this benefit?
1:44.1	And what
1:44.4	happens when we push a good idea just too far? Because if your gut is inflamed, if you have
	...

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