Fiber Is Trending

Written By Judy Doherty

A recent TikTok trend, “fiber-maxxing,” involves increasing fiber intake by adding psyllium to smoothies and choosing high-fiber foods such as chia seeds, avocado, raspberries, nuts, beans, and veggies (especially cruciferous). The goals include microbiome health, blood sugar control, weight loss, and improved bowel habits. (TikTok search) (1)

Quick glossary:

  • Soluble fiber forms a gel when mixed with water. Good sources include oats, beans, chia seeds, psyllium seeds, and sweet potatoes.

  • Insoluble fiber is not soluble in water, and good sources include whole grains, vegetables, and nuts.

Which foods are high in fiber? Plant-based foods like whole grains, legumes (dried beans), lentils, split peas, vegetables, and fruits are good sources of fiber. Seeds such as chia and psyllium are very good sources. By making half your plate vegetables or fruits and vegetables, with one quarter whole grains, and even one quarter a plant-based protein like beans, you will be able to increase your fiber intake easily at every meal.

How much? Adults generally need about 25–38 grams daily (women ~25 g, men ~38 g).(2) Our ancestors likely consumed about 100 grams per day from a plant-based diet.(4) However, according to NHANES surveys, most people only consume about 17 grams per day. (5)

How to tell if you’re getting enough: One way is to keep a food journal so you can figure out how much you eat on a typical day. Increase fiber slowly and drink plenty of water.

References:

  1. Is Fiber Maxxing A Sound Trend?, UCLA Health, https://www.uclahealth.org/news/article/fibermaxxing-sound-nutrition-trend

  2. Scientific Advisory Committee on Nutrition. Carbohydrates and health. 2015. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf.

  3. McKeown NM, Fahey GC Jr, Slavin J, van der Kamp JW. Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations? BMJ. 2022 Jul 20;378:e054370. doi: 10.1136/bmj-2020-054370. PMID: 35858693; PMCID: PMC9298262. https://pmc.ncbi.nlm.nih.gov/articles/PMC9298262/#ref14

  4. Eaton SB. The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition? Proc Nutr Soc 2006;65:1-6. 10.1079/PNS2005471

  5. Stephen AM, Champ MM, Cloran SJ, et al. Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health. Nutr Res Rev 2017;30:149-90. 10.1017/S095442241700004X

Judy Doherty

I am a food, beverage, and CPG product photographer specializing in photos, stop motion, and video, with over 90,000 photos and motion graphics delivered. Clients hire me for my eye, creative direction, and passion for taking their idea to the next level.

My strength lies in a nimble and lean creative process. Clients love getting creative content at a reasonable cost since my studio can art direct, style, and shoot their images quickly and on budget. My studio features an extensive surface library and prop house with a fully equipped kitchen and two shooting studios.

My experience as a chef, stylist, and photographer has earned many awards, including APA Top 100, ACF Gold Medal, and a juried fine art photo exhibit at Art Basel Miami. I was Executive Pastry Chef for two Hyatt Hotels and Resorts before completing two post-baccalaureate certificates for Visual Art and Graphic Design at U.C. Berkeley Extension in San Francisco.

https://judydohertyphotography.com
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