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Talk about a bowel movement.  From chia-studded puddings to lentil-loaded lunches, wellness influencers are flooding social media with high-fiber feasts they say improve digestion and ward

off weight gain.  But can too much fiber backfire? Maura Donovan, a registered dietician and medical education specialist of sports nutrition at Thorne, has the low-down on “fibermaxxing” —

and how to know if you’ve gone too far.  WHAT IS FIBERMAXXING? It’s a viral trend in which people are packing their plates with fiber-rich foods — like whole grains, legumes, fruits,

vegetables, nuts and seeds — to maximize their daily intake. Many are also turning to supplements for an extra boost. “Similar to the benefits of eating a high-protein diet, many are

overindulging in fiber for weight and diet management, as well as reducing inflammation in the body, which can help us look and feel better from the inside-out,” Donovan said.  EXPLORE MORE

THE BENEFITS OF BOOSTING FIBER Fiber offers some major perks — especially for your gut health. “When fiber reaches the large intestine in the digestive tract, it is fermented by gut

microbiota and can produce beneficial byproducts such as short-chain fatty acids and other metabolites,” Donovan explained.  These byproducts act as energy sources for the cells lining the

large intestine, strengthen the gut barrier and reduce inflammation in the gastrointestinal tract.  A high-fiber diet supports smooth, regular bowel movements and lowers the risk of

constipation, hemorrhoids, diverticular disease and even colon cancer. Fiber-rich foods also tend to fill you up and digest slowly, helping you stay satisfied longer and cut back on overall

calorie intake.  On top of that, research suggests that a higher fiber intake can lower cholesterol, blood sugar and blood pressure levels, keeping your heart healthy and possibly adding

extra years to your life.  THE NEGATIVE SIDE EFFECTS OF FIBERMAXXING Before you start sprinkling flaxseed into everything, just know: More fiber isn’t always better. “Fiber is a nutrient

that helps you feel full and stay full for longer, so if fiber is causing you to eat less, you may not be getting enough nutrients to support your body daily,” Donovan warned.  Our bodies

also can’t break down fiber, so it passes through our digestive systems mostly intact.  “If someone who is typically eating 10 grams of fiber per day suddenly maximizes their fiber intake,

they will most likely experience uncomfortable GI symptoms like gas, bloating and cramping,” Donovan said.  She also noted that too much fiber can interfere with the body’s ability to absorb

key nutrients like iron, calcium and zinc — raising the risk of deficiencies. SO HOW MUCH FIBER SHOULD YOU CONSUME? The Dietary Guidelines for Americans recommends about 25 grams of fiber

per day for women and 38 grams for men, though that number drops slightly if you’re over 50.  Despite the benefits of fiber, the federal government estimates that more than 90% of women and

97% of men fall short of the daily targets. “Those recommended daily allowances are a great amount to aim for, in the right context for a healthy individual,” Donovan said. “However, it is

important to start where you are and work up to those recommendations from there, to avoid any GI discomfort.” HOW TO SCALE UP SAFELY  When boosting fiber in your diet, Donovan warned

against adding so much that you’re too full to eat other important foods or struggling to digest them.  “With increased fiber intake, you may notice some changes in bowel patterns

(hopefully, positive ones!), but keep an eye on these to make sure they’re not changing drastically from what you’re used to,” she said. “This could be an indication you’re overdoing it on

the fiber.” Donovan also stressed that fibermaxxing isn’t about quick fixes or crash dieting. Instead, it’s important to adopt a sustainable approach you can maintain long-term to reap the

most benefits. “If you consume too much fiber too soon on your fibermaxxing journey, the side effects and discomfort might deter you from this healthy habit,” she said.