From “internal shower” drinks to lettuce water for sleep, TikTok is overflowing with nutrition hacks. Most don’t stand up to science. But every now and then, a trend actually makes sense. Enter “fiber maxxing.”
Registered dietitian Meridan Zerner of Cooper Clinic in Dallas said unlike dangerous or extreme fads, this one is rooted in solid science.
“Fiber is like your body’s street sweeper,” she said. “It keeps digestion regular, supports heart health and helps you feel satisfied after meals.”
Most Americans don’t get enough. Research shows women need between 21 and 25 grams per day, while men need 30 to 38 grams. Instead, the average intake is closer to 15 grams daily. Zerner says 90% of women and about 97% of men fall short.
Boosting fiber can be as simple as eating more fruits, vegetables, beans, lentils, oats and chia seeds. But she cautions that moderation and patience matter.
“If you jump from 10 grams a day to 40 overnight, your gut is going to file a noisy complaint,” she said. “Think gas, bloating, discomfort. The trick is to increase gradually, drink plenty of water and give your system time to adjust.”
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Fiber can also interfere with certain supplements and medications, another reason Zerner recommends checking in with a doctor or dietitian before making big changes.
Still, she said focusing on fiber is one of the wisest, most evidence-based choices you can make. “This is one trend I’d actually double-tap,” she said.
To help people get started, Zerner shared a quick “Fiber Maxx” lentil and veggie soup recipe, packed with beans, lentils, greens and spices. Each serving offers roughly 12 to 15 grams of fiber, meaning one bowl paired with whole-grain bread can provide nearly a full day’s worth.
“Less processed is best when you can, but even small changes help,” she said. “If social media is going to influence your plate, let’s make sure it’s for beans, veggies and whole grains.”
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If you’d like to try Meridan’s fiber Maxxing soup recipe, here it is:
Ingredients (makes ~6 servings):
- 1 Tbsp olive oil
- 1 onion, diced
- 2 carrots, diced
- 1 celery stalks, diced
- 3 garlic cloves, minced
- 1 zucchini, diced
- 1 yellow summer squash, diced
- 1 cup dried lentils (green or brown), rinsed
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) black beans, rinsed & drained
- 6 cups low-sodium vegetable broth
- 2 Tbsp ground flax seed or seed blend
- 1 tsp cumin
- 1 tsp smoked paprika
- Salt & pepper, to taste
- 2 cups chopped kale or spinach
Directions:
- Heat olive oil in a large pot. Add onion, carrots, celery, garlic zucchini and squash. Cook 5 minutes.
- Add lentils, tomatoes, black beans, broth, flax seeds and spices to crock pot and let it cook for 6 hours or until lentils are tender.
- Stir in greens just before serving.
To learn more about Cooper Fitness and Cooper Aerobics, visit https://www.cooperaerobics.com/.
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