Office Hours: The Fiber Trend—How Much Is Too Much?
3/23/202621 min
Fiber is having a moment—but more isn’t always better. From “fiber maxing” trends to high-fiber hacks promising weight loss and better metabolism, it’s easy to assume that piling on more fiber is the answer. In this episode of Office Hours, I break down what fiber actually does in the body, who benefits most from increasing it, and how to use it strategically to support your gut and metabolic health. In this episode, I break down: • What fiber actually does in the body—from feeding your microbiome to regulating blood sugar, cholesterol, and hormones • Who benefits most from increasing fiber (and why it can support weight loss, insulin sensitivity, and estrogen balance) • When more fiber can make things worse—especially with IBS, SIBO, or gut inflammation • How to increase fiber the right way, including types of fiber, timing, hydration, and why protein still matters Fiber isn’t a trend or a quick fix—it’s a foundational nutrient. But the goal isn’t to “max out” your intake. It’s to build metabolic and gut resilience by giving your body the right types and amounts it actually needs. When used correctly, fiber can be one of the most powerful tools for long-term health—but only when it’s personalized to your biology. Visit functionhealth.com for 160+ lab tests at just $365 a year. Have a question you’d love answered on Office Hours? Submit it here (0:12) Welcome & Introduction to Fiber's Importance (0:33) The power, promise, and risks of fiber (3:19) Understanding fiber: Benefits and Types (6:42) Who should increase or be cautious with fiber intake (12:07) Strategies for smart fiber consumption (14:21) Fiber's role in regulating GLP-1 and overall health
Transcript preview
First 90 secondsMark Hyman· Host0:00
[beeping] [door closing] [footsteps] [door closing] [pen writing] Welcome to Office Hours. This is our dedicated one-on-one space to go deeper, get clear, and explore what truly moves the needle for your health. I'm Dr. Mark Hyman, and each week, we're gonna pull back the curtain and share the insights, the research, the lessons that don't always make it into our conversations with guests. Because at the end of the day, you are the CEO of your own health, and for many of you, your family's health too. And you might not feel it all the time, but you have far more power and agency than you realize. I'm glad you're here. This episode is brought to you by Function Health, empowering you to live one hundred healthy years with over one hundred and sixty lab tests at just three hundred and sixty-five dollars a year. Sign up today at functionhealth.com/mark and use code Mark twenty twenty-six to get fifty dollars towards your membership. Fibers having a moment. Now, if you've been on social media lately, you probably heard the term fiber maxing. People adding chia to everything, downing psyllium husk, aiming for forty, fifty, even sixty grams of fiber a day. And the promise, well, better gut health, better blood sugar, more weight loss, natural GLP-One activation, hormone balance. And here's the thing, fiber is incredibly powerful. In fact, most Americans are severely deficient. We're eating about half of what our bodies actually need, and that lack of fiber is contributing to a whole list of things called constipation,