Could This Simple Trend Help Your Blood Sugar?

If you have diabetes, you've probably heard a mountain of advice about what to eat and what to avoid.  It can feel overwhelming.  That’s why a new trend called "fibermaxxing" is catching attention.  

Despite the trendy name, this isn't another complicated diet fad. It's actually refreshingly simple and based on solid science that involves simply eating more fiber.

What Is Fibermaxxing?

Fibermaxxing is just a catchy way of saying "eat more fiber on purpose." Instead of just trying to hit the basic daily recommendations (25 grams for women, 38 grams for men), people who fibermax aim higher by loading up on foods like:

•    Beans and lentils
•    Berries and apples
•    Whole grains like oats and brown rice
•    Nuts and seeds
•    Vegetables

The goal is simple: pack more fiber into your day because it can help your body handle blood sugar better, help you stay full longer, and keeps your gut happy and regular.

Here's what recent research tells us about fiber and diabetes:

Better blood sugar control: A 2021 review found that eating more fiber helps your body use insulin better and keeps blood sugar spikes smaller after meals. Participants who added just 10g more fiber a day saw meaningful changes.  

Lower health risks: A 2025 study of American adults with diabetes or prediabetes showed something remarkable. For every extra gram of fiber people ate daily (up to about 26 grams), their risk of dying from heart problems dropped by 3%. Their overall risk of death also went down.

How Fiber Helps Your Blood Sugar

Think of fiber as your blood sugar's best friend. Here's how it works:

•    Slows things down: Soluble fiber (in oats, beans) forms a gel that slows sugar absorption.
•    Feeds good bacteria: Fiber nourishes gut microbes that support insulin sensitivity.
•    Keeps you full: High-fiber foods help curb cravings and prevent overeating.

Getting Started Without Overwhelming Your System

Before you start loading up on fiber, here's an important tip: go slow. Adding too much fiber too quickly can cause bloating, gas, and stomach discomfort. Try these gentle suggestions to boost your fiber intake:

Step 1:  Switch your grains.  Try brown rice instead of white rice, or whole grain bread instead of white bread

Step 2:  Add beans gradually.  Toss a small handful of chickpeas into your salad or soup

Step 3:  Snack smarter.  Choose fruits such as kiwi or apple instead of crackers

Step 4:  Mix in seeds.  Sprinkle chia seeds or ground flaxseed into your yogurt or oatmeal

Step 5.  Don't forget water.  Fiber works best when you drink plenty of water

All that to say, fibermaxxing may sound like internet slang, but the science is solid. By adding more fiber-rich foods to your meals and increasing them gradually, you can smooth out blood sugar swings, support gut health, and lower long-term health risks. That’s a trend worth trying.  Our Dole Gut Health Chia Punch is sure to start you off strong.

Published November 1st 2025