Fiber is the new protein.
Here's how much you actually need.
Most adults eat 10-15g of fiber a day against a 25-38g target. FiberMaxxing is a practical toolkit — a calculator, a 700-food database, and evidence-based guides — for closing that gap without the bloating that usually derails it.
The average American gap
10-15g eaten → 25-38g targetBased on national nutrition survey averages against Institute of Medicine daily reference intakes. Closing this gap gradually — not overnight — is the difference between a habit that sticks and a week of bloating that makes people quit.
Browse fiber content by category
Every entry includes soluble/insoluble breakdown, serving size, and calories — not just a single gram number.
Legumes & Beans
The single most efficient fiber source per calorie in the average kitchen.
Whole Grains
Slow-digesting carbohydrates that carry both soluble and insoluble fiber in one food.
Fruit
Fiber attached to natural sugar, which is exactly why whole fruit behaves differently than juice.
Vegetables
The lowest-calorie way to add fiber volume without moving the needle on daily intake.
Seeds & Nuts
Small servings, concentrated fiber — the easiest category to add on top of a meal rather than replace one.
Fiber Supplements
For the gap between what a real diet provides and what a target requires.
Foods that move the needle fastest
Navy Beans, cooked
19.1gAdzuki Beans, cooked
16.8gSplit Peas, cooked
16.3gYellow Split Peas, cooked
16.0gLentils, cooked
15.6gPinto Beans, cooked
15.4gMung Beans, cooked
15.4gBlack Beans, cooked
15.0gFrench Lentils (Puy)
14.5gStart here
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A 7-Day Fibermaxxing Meal Plan (25-35g of Fiber Per Day)
Fibermaxxing on GLP-1 Medications (Ozempic, Wegovy, Zepbound)
Fibermaxxing Side Effects: Bloating, Gas, and How to Avoid Them
Soluble vs Insoluble Fiber: What's the Actual Difference?
Know your number in 20 seconds
Age, sex, and current intake — the calculator gives you a target and a safe week-by-week ramp plan.
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