Fibermaxxing is officially a thing. Every other post is someone tracking roughage grams like it's a second full-time job, and somehow the answer always seems to be "more." More supplements, more fiber bars that taste like compressed cardboard, more stress over a number on a label.
Here's where we land: you probably don't need to count at all. Dr. Ryan Greiner, MD is back with this month's Doctor's Orders, and he's got the science to back that up. Read on for the real story on how much fiber per day you actually need, what it does to your gut microbiome, and why eating real food is the only math worth doing.
So…. It's been a month. How did the WEEKDAY CHALLENGE go? I'm hoping you got your first start on healthy, clean, convenient eating! This month I want to talk about fiber. There has been quite a social media and article storm about fiber. There is even a new word, "Fibermaxxing" for ingesting supratherapeutic amounts of fiber. So, what's the story? Is more fiber good? Is there a goldilocks zone for fiber supplementation?
Like everything in life, whether it be nutrition, exercise, or sleep – too much focus and too much of it, can be too much of a good thing. However, fiber is very important. The focus and most of the content over the years has been about how fiber eases our bathroom activities. But… the story is more nuanced. So, let's dive in.
There are two types of fiber: Soluble and Insoluble. Soluble fiber forms a gel in our gut and slows digestion – this helps with insulin regulation, makes you feel full longer, and can lower cholesterol, to name a few. Insoluble fiber creates bulk and helps with transit through the GI track. However, the trick is not maximum fiber, but adequate fiber. The age-old adage – too much of a good thing – applies to fiber as well. For example, too much insoluble fiber, even with good hydration, can create so much bulk in the gut that it can become difficult to easily go #2. Not to mention the gas and bloat 😊. It can also decrease absorption of medications. What is the right amount? We'll come back to that shortly.
Fiber is a powerhouse for health. The effects on your gut microbiome are substantial. Your gut has ~35 trillion bacteria. There is an entire universe of organisms. Philosophers like to debate whether they are there for us or we are there for them. Either way, a healthy microbiome ensures the integrity of the gut barrier, operates as an immune system modulator, and is suspected to influence our nervous system via the gut-brain axis. Healthy gut – healthy, happy life.
A healthy microbiome has ~750 bacterial species and that diversity is what produces the optimal impacts on our health. Ultra processed foods and a low fiber diet, a staple of American food culture, reduces that diversity and can shift the biome to bacteria species that are not doing the things that we need for the body. I get it, restaurant food, microwave dinners, and shelf stable boxed meals are quick, easy, and often inexpensive. But the tradeoffs are something to take seriously.
So, back to how much fiber we should take in. Clinical guidelines suggest ~30 grams. My take – stop being hyper focused on counting the grams of fiber you take in. If you eat fruits and vegetables at every meal, you don't have to count. You just eat. Enter – FROZEN GARDEN! Frozen Garden is easy, convenient, quick, and full of natural fiber in the right amounts. No counting – JUST EATING. It's the natural way to think about fiber. Overnight Oats in the Morning, Smoothies for Lunch, and Grain Bowls for Dinner. You have everything you need. Quick disclaimer 😊 – If you have any medical conditions being managed by a nutritionist or physician – check in with them before starting a new diet.
And for this month's doctor's order: Stop counting grams of fiber and just eat natural…Frozen Garden Natural!
Dr. Greiner's prescription is the simplest one we've heard: eat real food, skip the spreadsheet. Our smoothies, overnight oats, and grain bowls are built from whole fruits and vegetables, so the fiber your gut needs is already there. You just blend and eat.
New to the series? In Dr. Greiner's first Doctor's Orders column, he explains exactly why he recommends Frozen Garden to his patients.
Want to understand more of what's actually on your food labels? Our nutrition label guide breaks down every row on the panel, including fiber, in plain English. And if you've ever wondered whether freezing affects any of this, our frozen vs. fresh breakdown has the answer (spoiler: it doesn't).
Frequently Asked Questions
How much fiber per day do I actually need?
Clinical guidelines recommend around 30 grams of fiber per day for most adults. But as Dr. Greiner puts it: if you're eating fruits and vegetables at every meal, you're probably hitting it without counting. The number is a guideline, not a homework assignment.
What is fibermaxxing and is it actually healthy?
Fibermaxxing is a social media trend that pushes extremely high fiber intake, often through supplements and powders. The problem: too much fiber (especially insoluble) can cause gas, bloating, and digestive discomfort, and can even interfere with medication absorption. Adequate fiber, not maximum fiber, is the goal.
Does frozen fruit still count toward my fiber intake?
Yes. Freezing preserves fiber content because fiber is a structural component of plant cells, not a heat- or water-soluble nutrient. A frozen strawberry has the same fiber as a fresh one. Our frozen vs. fresh post covers this in detail.
Let Your Food Do the Math
Whole fruit, whole vegetables, no fillers. Every Frozen Garden pack is built around real ingredients that naturally cover your fiber goals. No counting required.
