Science News from research organizations Scientists say this simple diet change could transform your gut health Date: March 8, 2026 Source: Tufts University Summary: A growing trend called “fibermaxxing” is putting dietary fiber in the spotlight—and for good reason. Fiber plays a powerful role in keeping the body healthy, from supporting digestion and feeding beneficial gut microbes to helping regulate blood sugar and cholesterol. Researchers say getting enough fiber may even lower the risk of conditions like obesity, diabetes, and certain cancers. Share: Facebook Twitter Pinterest LinkedIN Email FULL STORY The rising “fibermaxxing” trend highlights a simple truth: eating more fiber could be one of the easiest ways to boost long-term health. Credit: Shutterstock How much fiber you eat can strongly influence your overall health. Fiber supports healthy digestion and has been linked to a lower risk of certain cancers, among many other benefits. That growing awareness may help explain why the "fibermaxxing" trend is gaining attention. Fibermaxxing refers to consuming at least the recommended daily amount of fiber for your body weight each day. The idea has gained traction across social media and traditional media this year. Jennifer Lee is a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Her research focuses on how shifts in gut health and differences between sexes affect metabolism throughout a person's life. Lee says she is not surprised that fibermaxxing has become popular. In fact, she sees it as a sign that more people are recognizing an important distinction between lifespan and healthspan. Living longer does not necessarily mean living those years in good health, so many people are searching for ways to stay healthier as they age. "There is a nine-year gap between living to a certain age in good health and then living in poor quality of health at the end of your life," Lee added. "Behavioral or nutritional strategies that can keep someone healthy are very on trend right now." Research shows that consistently low fiber intake can contribute to metabolic and cardiovascular problems, including diabetes and obesity. "If you're not consuming a lot of fiber, you're possibly consuming calories from other macronutrient groups, and they may be high in carbohydrates or fats, which can lead to weight gain," Lee said. "Then, depending on a number of factors that may impact one's cancer risk, a fiber deficiency may increase your risk for certain cancers, such as colorectal, breast, and prostate cancer." Overall, Lee explained that adding more fiber to your daily diet tends to produce wide ranging health benefits. How Much Fiber Do I Need? You can find a detailed recommendation for your personal nutritional intake via the USDA's National Agriculture Library Dietary Reference Intakes (DRI) calculator . Meeting Daily Fiber Intake Recommendations According to the Dietary Guidelines for Americans, 2020-2025 , published by the United States Department of Agriculture (USDA) and United States Department of Health and Human Services, adults should consume between 22 and 34 grams of fiber each day, depending on age and sex. Lee also pointed to a simple guideline. For every 1,000 calories consumed, people should aim for about 14 grams of fiber. As people get older and typically eat fewer calories, their recommended fiber intake decreases accordingly. "For someone between 19 and 30 years old, a female's average recommended daily fiber intake would be 28 grams, based on a 2,000-calorie diet," Lee said. "But for a male in that same age range, the recommended amount of fiber increases to 34 grams because they're eating a little bit more." Soluble vs. Insoluble Fiber Lee noted that dietary fiber falls into two main categories. Soluble fiber dissolves in water and slows digestion, while insoluble fiber helps move waste through the digestive tract. "Soluble fiber attracts water into your gut and forms a gel-like substance," Lee said. "It keeps you full, helps you feel satiated, and once it makes it into the colon, can provide or serve as a substrate for microbiota, meaning your microbiota can metabolize the food that you digest as well. So, this type of fiber serves as a beneficial food source for the microbes." Soluble fiber can also help regulate blood sugar by slowing digestion and reducing sudden spikes in glucose levels. It may also help lower cholesterol by preventing some cholesterol from being absorbed into the bloodstream. Foods rich in soluble fiber include many fruits and vegetables, such as apples, avocados, bananas, cabbage, broccoli, and cauliflower. Legumes, beans, and oatmeal are also good sources. Insoluble fiber is commonly found in whole grains, nuts, and seeds. "Insoluble fiber, on the other hand, cannot be dissolved and will not contribute to the calories you consume,"