From Fiber Gap to Fibermaxxing: Practical Tips for a Fiber-Rich Lifestyle

What You’ll Learn in This Post

In this post, you’ll learn what the “fiber gap” is, why it’s such a big deal for overall health, and how much fiber adults really need each day. We’ll explore how fiber requirements can vary by age and lifestyle, why most people fall short, and what happens when we do. You’ll also get practical strategies for closing the gap — with everyday examples you can put into action right away.  

From Fiber Gap to Fibermaxxing:
Practical Tips for a Fiber-Rich Lifestyle

We’ve been talking about the importance of fiber-rich living for years — long before “fibermaxxing” started trending. Fibermaxxing is the intentional practice of increasing daily fiber intake to meet or exceed the recommended 30 grams a day, often by adding more whole, fiber-rich foods and functional prebiotic fiber to meals and snacks. Now that more people are paying attention, it’s the perfect time to talk about how much fiber you actually need and how to make sure you’re getting it every single day.

Because here’s the truth: the gap between how much fiber people need and how much they actually eat is huge — and it’s quietly affecting health in ways most people DO NOT realize.

Question: What is the most common nutrient deficiency in the US?

Yep! It’s true! FIBER is the number 1 most common nutrient deficiency!

The Fiber Gap — And Why It Matters

Less than 5% of Americans consistently get enough fiber. That means the vast majority of us are missing out on one of the most powerful — and most overlooked — nutrients for supporting health at every stage of life. Fiber fuels healthy digestion, helps balance blood sugar, supports heart health, and keeps the gut microbiome thriving. Those benefits build over time, but they start with meeting your daily needs. 

The Cost of the Fiber Gap

A diet low in fiber can have far-reaching effects on health. Research links inadequate fiber intake to:

• Increased risk of obesity and weight-related complications

• Higher risk for type 2 diabetes and insulin resistance (pre-diabetes)

• Elevated cholesterol and cardiovascular disease risk

• Greater likelihood of certain cancers, especially colorectal cancer

• Irregular digestion 

• Constipation and diarrhea 

Closing the fiber gap is a proactive step toward protecting long-term, whole-body health. 

Why Most People Fall Short

The biggest culprit? Ultra-processed foods.

These are products that have been stripped of their natural fiber during manufacturing — think refined breads, packaged snacks, sweetened cereals, frozen entrees, and fast food. They may be convenient, but they DO NOT deliver the fiber your body needs. 

Even foods that appear to be wholesome can be surprisingly low in fiber once you check the label. Marketing terms like “multigrain” or “made with fruit” don’t always translate to meaningful fiber content. Without enough whole, fiber-rich ingredients, these options can fall short of your daily needs. 

How Much Fiber Do You Really Need to Reach Your Daily Fiber Goal?

At just better.®, we recommend that adults aim for 30 grams of dietary fiber each day. This amount provides a strong foundation for supporting digestive health and immune function, regulating blood sugar, and nourishing the beneficial bacteria in your gut. It’s a realistic, science-backed target that most people can work toward and maintain with the right daily habits.

Highly active adults may benefit from slightly more fiber, especially when it comes from a variety of sources. A balanced mix of soluble and insoluble fiber helps keep digestion running smoothly and supports the body’s higher energy demands. 

Children and teens have different needs. Learn more in our Fiber-Rich Families blogs!

At JUST BETTER BRANDS, we believe everyone should get as much fiber as possible from whole, unprocessed foods, but when that's not possible, add just better.® prebiotic fiber to your meals, drinks, and snacks for a healthy upgrade!

Reaching your daily goal is important, but so is the approach. Increase fiber gradually, pair it with good hydration, and focus on making it a consistent habit your body can adapt to comfortably — and sustain for the long term. 

How to Close the Fiber Gap — and Keep It Closed

Reaching your daily goal takes both awareness and action. Whole, unprocessed foods should always be your first source of fiber, but even with the best intentions, busy days and modern food choices can make it difficult to consistently hit 30 grams. That’s where functional prebiotic fiber supplements like just better.® can help — it’s easy to stir into meals, drinks, or snacks you’re already enjoying, giving your daily total a gentle lift without changing taste or texture. 

When you consistently meet your fiber needs, you may notice steadier energy, more comfortable digestion, and fewer random snack and sugar cravings — benefits that make it easier to stay on track day after day.

With your daily fiber goal in mind and the right tools at hand, you can start building a high-fiber lifestyle that makes 30 grams a day second nature. Some of the ideas below link to recipes from our own just better.® test kitchen, so you can try them right away. 

1. Upgrade Breakfast

Breakfast sets the tone for your day. Instead of refined cereal or toast, try:

• just better.® Wild Blueberry Oats

• just better.® Fiber Up Veggie Scramble

• just better.® Greek Yogurt with Sliced Pear and Hempseeds

• just better.® Blueberry Coconut Smoothie Bowl

2. Snack Smarter

Swap low-fiber snacks for nutrient-rich options:

• Raw Veggies with just better.® Hummus

• just better.® Guacamole + Veggie Sticks

• Apple Slices with just better.® Almond Butter

• just better.® Spinach Artichoke Dip with Whole-Grain Crackers

3. Double Up on Produce at Lunch and Dinner

Instead of one serving of vegetables, make it two. Add a side salad to your soup, toss roasted chickpeas onto your grain bowl, or mix lentils into your pasta sauce.

Take a scroll over to our just better.® Recipe of the Week Vault for endless ideas for fiber-rich meals! 

4. Blend It Into What You Already Eat

Soups, stews, sauces, beverages, and smoothies are all easy places to stir in just better.® soluble prebiotic fiber. It won’t change the taste or texture, but it will make a difference in your daily total fiber intake.

5. Hydrate Along the Way

Fiber works best when you’re well hydrated. Aim for consistent water intake throughout the day, especially as you increase fiber.

Consistency is Key

Think of fiber like daily exercise — one great day won’t change much, but a consistent routine will transform your health over time. By making fiber-rich choices a part of your everyday meals and snacks, you’ll not only hit 30 grams — you’ll maintain it without feeling like you’re “trying” anymore.

This is where fibermaxxing becomes more than a trend. It’s a shift in how you think about building meals, one that naturally supports your gut, heart health, immune function, metabolism, and energy levels day after day. 

Looking Ahead in the Series

This post is the second in our Fibermaxxing series, where we’ll take you step-by-step through the benefits and best practices of living fiber-rich.

In the next post, we’ll explore Fiber + GLP-1: Supporting Natural Pathways and Today’s Therapies — including how fiber supports blood sugar balance, helps regulate appetite, and stimulates the body’s natural production of GLP-1. (Stay tuned!)

Want to take a look at our first post in this series? Head over to our blog post, The Fibermaxxing Trend: A just better.® Guide to Closing the Fiber Gap for more!