Is ‘Fibermaxxing’ Safe for Inflammatory Bowel Disease?

If you’ve scrolled through TikTok or Instagram lately, you’ve probably seen the “ fibermaxxing ” trend blowing up: It involves people posting about how they eat huge salads for breakfast, fill half their plates with lentils and chickpeas, or snack on high-fiber granola bars throughout the day. The idea is simple — pack as much fiber as possible into every meal or snack, often with the goal of meeting or exceeding the daily recommendations for fiber intake: That’s about 25 grams per day for women and 38 grams per day for men.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292aab0446-59e3-492a-adf2-ca7fc8abcbea e60dc2a1-f33c-4a05-9b50-8e3e8e59762920728843-7755-4235-8c5b-8001862ead57 There’s no doubt fiber is important: It can keep things moving in your digestive system, help stabilize blood sugar, reduce risk of chronic disease, and even lower cholesterol. But if you’re one of the 1 in 100 Americans living with inflammatory bowel disease (IBD) — which includes Crohn’s disease and ulcerative colitis — there are some things to consider if you’re thinking of jumping on this “fibermaxxing” trend.
With IBD, Relax the ‘Max’ in ‘Fibermaxxing,’ and Focus on Balance Instead Talking about fiber and IBD is complex. Historically, people with IBD have been advised to follow a low-fiber diet — and because certain types of fiber may worsen symptoms during flares, many avoid it altogether. However, emerging research shows that a higher intake of fiber, especially from fruits and whole grains, may actually reduce the frequency of symptoms and flares in IBD.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a2c04dfd-554c-4739-99a3-e2852efdeacc This is likely because fiber feeds helpful gut bacteria, which then produce short-chain fatty acids, substances that can reduce inflammation.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f7ae8450-3825-46a4-9710-481dcfac89ad Still, adding fiber needs to be a gradual process: Eating too much, too quickly can make symptoms worse as gut microbes ferment (break down) the fiber, which can lead to increased gas, bloating, and discomfort. To make this process easier on your gut, try introducing just one new fiber-rich food every two to three days, rather than making dramatic changes overnight. Think of it like training for a marathon — a slow, steady build gives your gut time to adapt and can improve overall tolerance. Guidelines from leading groups and international experts recommend not avoiding fiber altogether with IBD. Instead, they encourage adding it as tolerated, with careful attention to type, amount, and timing.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298ebe8e44-7b42-4a59-9828-24cc286b8487 Your gut’s needs may change over time, so a personalized approach and regular conversations with your care team or an IBD-focused registered dietitian are best.e60dc2a1-f33c-4a05-9b50-8e3e8e59762936bf54b8-4813-441e-9b82-54e2ce350e20
5 Tips for Getting Enough Fiber With IBD Many people with IBD are nervous about eating fiber, but for most, it’s possible to safely include the right kinds in your diet.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b0abd5a3-0248-4b46-956f-08974617e8a0 Here are five practical tips that can help. 1. Introduce Fiber Gradually A sudden increase in fiber may overwhelm a sensitive gut, resulting in lots of gas, bloating, and discomfort. It’s much better to increase fiber slowly over a few weeks. This gives your digestive system and the bacteria in your gut time to adjust, so you can get the benefits with fewer digestive issues.e60dc2a1-f33c-4a05-9b50-8e3e8e597629db324ee2-312e-4d63-894b-cba3e8426fbb 2. Choose the Right Type of Fiber for Your Gut Fiber isn’t just one thing. It can be soluble, insoluble, or fermentable, depending on how it interacts with water and your gut bacteria.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f8989c81-841c-431e-9e3f-1ae72b18146e Soluble, viscous fiber dissolves in water and forms a gel in your intestines, helping to slow things down and potentially easing diarrhea or urgency. Good sources include avocado, bananas, sweet potatoes, oats, peas, and psyllium. Insoluble fiber doesn’t dissolve in water and adds bulk to your stool, making it useful for constipation. Think whole grains, wheat bran, cauliflower, and green beans. Fermentable fiber is broken down by gut microbes, which can sometimes lead to extra gas and bloating. Beans, inulin (in some bars or supplements), wheat dextrin, and oligosaccharides (a type of carbohydrate found in foods like wheat, onions, and artichokes) fit this category. If you’re unsure which type of fiber works best for you, introduce them gradually and pay attention to your body’s response. For persistent digestive issues or questions, your healthcare team or an IBD-focused registered dietitian can help guide your choices. 3. Modify Food Texture for Better Tolerance Cooking, blending, or pureeing fiber-rich foods can break down fibers into smaller particles, making them easier on the digestive system, especially when flaring and in those with a history of strictures or intestinal narrowing.e60dc2a1-f33c-4a05-9b50-8e3e8e597629004aedf3-c910-4006-9b5a-4dcecfc2cc7d For example, opting for a smoothie instead of raw salad or nut butters instead of raw nuts can reduce symptoms without eliminating fiber entirely.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296f834f1c-3254-40aa-8299-30c3cfaa60e7 4. Stay Hydrated Making sure to drink plenty of water is important when you’re upping your fiber intake. That’s because you need more fluids to process fiber and keep things moving smoothly. If you don’t drink enough fluids, it can make constipation, pain, and discomfort worse.e60dc2a1-f33c-4a05-9b50-8e3e8e597629db324ee2-312e-4d63-894b-cba3e8426fbb 5. Work With a Registered Dietitian Familiar With IBD Having a registered dietitian in your corner is a game changer. A dietitian familiar with Crohn’s disease or ulcerative colitis can help you figure out how much (and what kind) of fiber works for your body, offer food suggestions that suit your needs, and help you navigate flares without unnecessary guesswork.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cbe87665-981e-42f4-bb24-4d0fcadf906c To find an IBD-focused registered dietitian, ask your gastroenterologist or primary care provider for recommendations, or use the Academy of Nutrition and Dietetics’ Find a Nutrition Expert tool to search for an expert near you. You can also check the Crohn’s & Colitis Foundation’s Find a Medical Expert page for local dietitians and gastroenterologists.
The Takeaway “Fibermaxxing” — going all-in on fiber — sounds trendy, but it’s not one-size-fits-all for people with IBD, since people’s fiber tolerances are different and too much can backfire during flares. Gentle strategies work best: Focus on slowly increasing your fiber intake, modifying fiber type and texture, and staying well hydrated to support digestion and gut health. Talk with your care team, including an IBD-focused registered dietitian, to build a fiber plan that’s customized to your needs and fits with your IBD management plan.

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