Gone are the protein-obsessed days — in case you haven’t heard, the current social media trend taking over TikTok is fibermaxxing. The practice of fibermaxxing is about increasing or maximizing your fiber intake in order to boost digestion and overall health. It works best when you slowly integrate additional fiber into your diet.

Dietitians recommend doing this by increasing your intake of whole foods like beans, berries, and whole grains. Increasing fiber supports gut health, blood sugar levels, and long-term disease prevention. Beware: integrating too much fiber too soon can cause discomfort. Drink plenty of water and other fluids as you increase your fiber intake.

The recommended daily fiber intake is 14 grams per 1,000 calories consumed. Women need between 25–28 grams of fiber per day, and men should get between 31–34 grams of fiber daily.

What do dietitians say? Dietitians estimate that 9 in 10 Americans aren’t getting enough fruits and vegetables in their daily diets, and 90% of women and 97% of men are not getting the recommended daily amounts of fiber. Their conclusion is that eating more fiber — at least the recommended levels — could have a significant impact on overall health.

The bottom line: the key to fibermaxxing safely without overwhelming your digestive system is to start slowly and be consistent. Estimate your current daily fiber intake and gradually increase until you reach recommended levels. Remember, more is not always better — staying within your daily needs improves health, while too much may cause digestive issues.

Tips for Increasing Fiber Intake

• Include at least one serving of whole grains in each meal
• Use whole wheat flour when cooking, when possible
• Choose whole grain breads and check labels
• Choose cereals with at least 5 grams of fiber per serving
• Keep oat bran or wheat germ on hand to sprinkle on salads, soups, and yogurt
• Keep whole-wheat crackers on hand for snacking
• Replace white rice with brown rice, or combine the two

Chickpea and Apple Salad

For the Salad

• 3 Honeycrisp apples
• Juice of one lemon
• 2 ribs celery, chopped
• 1 cup seedless grapes (red or white)
• 1 can chickpeas, drained and rinsed
• ½ cup chopped pecans
• 2 tablespoons dried cranberries

For the Dressing

• ¾ cup Greek yogurt
• 2 tablespoons mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon local honey
• 1 tablespoon apple cider vinegar
• Salt and freshly ground pepper, to taste

Instructions

1. Whisk together Greek yogurt, mayonnaise, mustard, honey, apple cider vinegar, salt, and pepper.
2. Peel and dice apples and toss with lemon juice to prevent browning.
3. Combine apples with celery, grapes, chickpeas, pecans, and dried cranberries.
4. Pour dressing over salad and mix well.
5. Cover and chill for 30 minutes to allow flavors to combine.

Serves 6. Each serving contains: Calories 275, Carbohydrates 39g, Protein 8g, Fat 12g, Sodium 278mg, Fiber 7g, Sugar 24g.

Easy High Fiber Taco Soup (Slow Cooker)

Ingredients

• 1 pound lean ground beef, chicken, or turkey
• 2 teaspoons olive oil
• 2 large cloves garlic, minced
• ½ medium onion, diced
• 1 bell pepper, diced
• 1 small zucchini, diced
• 2 medium carrots, diced
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 teaspoon dried oregano
• 1 (15-ounce) can tomato sauce, plus 1 can broth
• 1 (14.5-ounce) can fire-roasted tomatoes
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup frozen corn
• 3 tablespoons freshly squeezed lime juice
• 2/3 cup sour cream or Greek yogurt
• Salt and pepper, to taste

Instructions

1. Heat oil in a large skillet over medium heat.
2. Add ground meat, garlic, onion, bell pepper, zucchini, and carrots. Sauté 7–9 minutes, until meat is cooked.
3. Transfer mixture to slow cooker.
4. Add remaining ingredients except sour cream and lime juice. Stir to combine.
5. Cook on LOW for 6–7 hours or HIGH for 3–4 hours.
6. Stir in sour cream and lime juice just before serving. Season with salt and pepper.

Serves 6. Each serving contains: Calories 285, Carbohydrates 32g, Protein 26g, Fat 7g, Sodium 802mg, Fiber 10g, Sugar 11g.

Chicken and Sweet Potato Thai Bowl

For the Bowls

• 3 teaspoons avocado oil, divided
• 1 medium sweet potato, peeled and cubed (½-inch pieces)
• 3 cups fresh broccoli florets
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 pound raw chicken breast, cubed
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1/3 cup dry roasted peanuts
• ¼ cup roughly chopped cilantro

For the Peanut Sauce

• 1/3 cup natural peanut butter
• ¼ cup tamari
• 3 tablespoons lime juice
• 2 teaspoons rice vinegar
• 1 ½ teaspoons toasted sesame oil
• 1 teaspoon fresh ginger, minced
• 1 clove garlic, minced
• ½ teaspoon red pepper flakes
• ¼ teaspoon salt
• Warm water, as needed

Instructions

1. Preheat oven to 350°F.
2. Add sweet potatoes, broccoli, chickpeas, and 2 teaspoons oil to one half of a baking sheet. Toss and spread evenly.
3. Add chicken, remaining oil, salt, and pepper to other half of the sheet. Toss and spread.
4. Bake 15–18 minutes, until chicken reaches 165°F and vegetables are tender.
5. Whisk all peanut sauce ingredients until smooth, adding warm water if needed.
6. Divide ingredients among bowls, drizzle with sauce, and top with peanuts and cilantro.

Serves 6. Each serving contains: Calories 431, Carbohydrates 28g, Protein 29g, Fat 24g, Sodium 584mg, Fiber 7g, Sugar 8g.

“Marry Me” White Bean Spinach Skillet

(Adapted from an EatingWell recipe)

Ingredients

• 2 tablespoons extra-virgin olive oil
• ½ cup finely chopped shallots
• ½ cup oil-packed sun-dried tomatoes, chopped
• 3 cloves garlic, minced
• ½ teaspoon salt
• ½ cup dry white wine
• 2 (5-ounce) packages baby spinach
• 2 (15-ounce) cans no-salt-added cannellini beans, rinsed
• ½ cup unsalted vegetable broth
• ½ cup heavy cream
• ½ cup shredded Parmesan cheese, divided
• 1 tablespoon chopped fresh basil

Instructions

1. Heat oil in a large skillet over medium heat.
2. Add shallots and sun-dried tomatoes; cook 3 minutes until softened.
3. Add garlic and salt; cook 30 seconds.
4. Add wine and increase heat; cook until nearly reduced, about 2 minutes.
5. Add spinach and cook until wilted.
6. Add beans and broth; heat through.
7. Remove from heat and stir in cream and 1/3 cup Parmesan.
8. Top with remaining Parmesan and basil. Serve with whole-wheat bread if desired.

Serves 6. Each serving contains: Calories 493, Carbohydrates 48g, Protein 21g, Fat 24g, Sodium 627mg, Fiber 12g, Sugar 4g.