A dietary trend called “fibermaxxing” is gaining momentum on social media and among health-conscious consumers, and researchers at Tufts University say the science supports the hype.

The trend involves consuming at least the recommended daily amount of dietary fiber based on body weight, according to research from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Scientists say adequate fiber intake can support digestion, feed beneficial gut bacteria, and help regulate blood sugar and cholesterol levels.

Jennifer Lee, a scientist at the Tufts research center who studies how gut health affects metabolism throughout life, said she’s not surprised by fibermaxxing’s popularity. Lee attributes the trend to growing awareness about the difference between lifespan and healthspan—the number of years someone lives in good health versus total years lived.

“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 said, according to the university. “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, according to the Tufts findings. Lee explained that insufficient fiber consumption often means people are getting calories from other sources that may be high in carbohydrates or fats, potentially leading to weight gain.

“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. She added that fiber deficiency may increase risk for certain cancers, including colorectal, breast, and prostate cancer.

The Dietary Guidelines for Americans, published by the USDA and Department of Health and Human Services, recommend that adults consume between 22 and 34 grams of fiber daily, depending on age and sex. Lee provided a simpler guideline: aim for about 14 grams of fiber for every 1,000 calories consumed.

For adults between 19 and 30 years old, Lee said the average recommended daily fiber intake is 28 grams for females based on a 2,000-calorie diet, while males in the same age range should consume 34 grams because they typically eat more calories. As people age and consume fewer calories, their recommended fiber intake decreases accordingly.

Lee noted that dietary fiber falls into two main categories with different functions. 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 explained, according to the research. “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.”

The research suggests that getting enough fiber may lower the risk of obesity, diabetes, and certain cancers. Lee said adding more fiber to daily diets tends to produce wide-ranging health benefits beyond digestive support.

For those looking to determine their personal fiber needs, the USDA’s National Agriculture Library offers a Dietary Reference Intakes calculator that provides detailed recommendations based on individual factors.

The fibermaxxing trend reflects a broader shift toward preventive health measures, particularly among people seeking to maintain quality of life as they age. According to the Tufts research, adequate fiber intake represents a simple dietary change that could significantly impact long-term health outcomes.