While protein has dominated the nutrition conversation over the past decade, fiber is rapidly gaining ground as more consumers recognize its role in preventing disease and promoting overall well-being. From digestive health and weight management to heart health, blood sugar control, colon cancer prevention, and even reducing inflammation, the benefits are hard to ignore.

Yet most Americans average only 50 percent of optimal fiber requirements, with most consuming just 15 grams per day. For those 19 to 50, women need 21 to 25 grams and men need 30 to 38. The question isn’t whether to eat more fiber, it’s how to do it in a way that is practical and realistic for you.

As we try to increase our fiber intake, it can be confusing with social media pushing trends like fibermaxxing and most recently fiberlayering. What’s the difference? And what do we really need to do to meet our fiber needs?

Fiberlayering vs. fibermaxxing

You could argue that fiberlayering is just leveling up on fibermaxxing. Both approaches are aimed at improving metabolic health, increasing fullness for weight management, and promoting regularity and gut health. While there is no official “scientific” definition of the two terms, there are some distinct differences that can have an impact on nutrition and health.

By all accounts, fibermaxxing takes a “fast track” approach, aiming to hit a specific number of fiber grams every day through a combo of food, fiber supplements and fiber-fortified foods. There is no standardized level of maxxing. It can range from 35 to 60 grams or more of fiber a day, typically requiring supplements to get to the higher end of the range. Since Americans are starting so far below that, this amount can be a big load to the system, and can result in bloating, constipation, diarrhea, and other symptoms of GI distress. Fibermaxxing typically requires supplements and fortified or processed foods to achieve and maintain these levels. That makes this the “less whole food” approach of the two.

In contrast, fiberlayering takes a “slow and steady” approach, gradually increasing fiber-rich, whole foods over time, based on your tastes and tolerance. The diversity of fiber types and other nutrients that result from eating an array of veggies and fruits, a variety of beans, legumes, and whole grains, and a mix of nuts and seeds make for a healthier plate and gut microbiome (the good bacteria that support digestion, immunity, and overall health).

All of these same foods are highlighted in the Mediterranean eating plan, which is proven to reduce risk for heart disease, diabetes, hypertension and certain cancers, as well as protect brain health. Besides being high in fiber, they’re also fluid-rich, and that combo ups the “filling factor,” supporting healthy weight loss.

What’s really important with fiber

Don’t worry about the trends or whatever the latest catchy name is for consuming fiber. Just know it’s a key part of any healthy diet today, tomorrow and in the future.

Experiment. Try adding berries to a salad, trading your usual noodles for quinoa, mixing chia into your morning yogurt. By taking a mindfully stepped, whole foods approach, your body will more easily adjust to the changes and feel more emotionally satisfied, as you discover new tastes, textures and flavors.

Ultimately, what’s key is to add small amounts of fiber-rich foods throughout the day. By gradually making changes, staying well-hydrated, and giving your body time to adjust will minimize any side effects and maximize your health benefits. Gradually make small changes to enable your body to adapt and increase your focus on hydration to avoid constipation and other GI distress.

Five easy ways to mindfully layer fiber

Here are some practical ideas for easing extra fiber into meals throughout the day.

• Aim for a whole grain at most meals: Oats at breakfast, whole wheat bread at lunch, beans at dinner.
• Swap versus just add on: Trade corn flakes for bran flakes, white rice for brown, pasta for beans.
• Layer not just fiber but flavor and texture: Top oatmeal with ground flaxseed, a salad with pumpkin seeds, asparagus with almonds.
• Add fiber across the rainbow: The greater the variety of colorful fruits and vegetables, the greater the diversity of fiber types, nutrients, and tastes.
• Take it slow and steady: A spoon of berries over yogurt, a sprinkle of olives over green beans, a handful of spinach added to eggs or pasta. It all counts for improved metabolic health, a happy gut and more successful weight management.

Lisa Talamini is senior vice president of clinical solutions at Wondr Health and a nationally recognized leader in behavioral nutrition and lifestyle medicine, with more than two decades of experience translating clinical research into scalable, real-world health solutions. At Wondr Health, she oversees the integration of behavioral weight management, medical nutrition therapy for obesity medicine, culinary strategy, and lifestyle science into evidence-based digital programs serving employers and health plans nationwide.

Previously, Lisa held senior leadership roles at Jenny Craig and Habit, LLC, where she led program innovation, scientific substantiation, digital behavior interventions, and multi-site clinical research initiatives. A magna cum laude graduate of California State Polytechnic University, Pomona, with a Bachelor of Science in food and nutrition, she also completed leadership training in integrative health care through Duke University Health System.

A representative sample of her writing includes “The Best Time to Take Fiber Supplements for Weight Loss, According to Nutritionists” in Woman’s World and “Say Goodbye to Food Noise on GLP-1s and Embrace the Space for Healthier Choices” in Longevity Magazine. She shares updates on LinkedIn.