The fibermaxxing boom is missing a hard truth: more fiber isn’t always better fiber
The market sells fiber in powders, keto snacks and even soda, while doctors still point consumers toward foods such as beans, oats, fruits and vegetables.
The American dietary guidelines released in 2025 appear to undervalue the importance of fiber in a healthy diet, placing high-fiber whole grains at the bottom of an inverted food pyramid. Despite numerous health benefits associated with high-fiber diets, such as reduced risk of cardiovascular disease and colorectal cancer, as well as improved symptoms of arthritis, only 4% of U.S. adults met their recommended fiber intake between 2013 and 2018.
The average daily fiber consumption was about 16 grams, which is far below the recommended intake of 25 grams for women and 38 grams for men.
Dietary fiber comes in various forms, each with unique health benefits. Viscous fiber, like psyllium, forms a gel when mixed with water and can contribute to early satiety, lower cholesterol, improve blood sugar levels and blood pressure, promote weight loss, and regularize bowel movements. Fermented fiber, such as inulin, is consumed and processed by gut bacteria, which produce proteins that can reduce inflammation in the body.
Experts recommend incorporating a variety of fiber-rich foods into your diet for additional nutrients, such as antioxidants. While probiotics—live microbes in fermented foods like sauerkraut, yogurt, and kimchi—can also benefit gut health, they are distinct from fiber, which serves as the material for gut bacteria to work with.
Researchers found that a high-fiber diet improves the gut microbiome's ability to break down fiber, while a high-fermented food diet leads to a more diverse gut microbiome and lower inflammation levels. Combining high-fiber and fermented foods in the diet may synergize their health benefits for the gut microbiome.
To increase fiber intake, it is essential to start gradually, stay hydrated, and experiment with various fiber sources. Some people may achieve the recommended fiber levels through whole foods alone, while others might need to supplement their diet with fiber-rich foods or products. There is no one-size-fits-all healthy diet, and individuals should choose what works best for them.
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