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.

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.

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.

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.

1. Introduce Fiber Gradually

2. Choose the Right Type of Fiber for Your Gut

• 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

4. Stay Hydrated

5. Work With a Registered Dietitian Familiar With IBD

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.

• “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.