Office Hours: The Fiber Trend—How Much Is Too Much?

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

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Office Hours: The Fiber Trend—How Much Is Too Much? is an episode from The Doctor's Farmacy with Mark Hyman, M.D. by Dr. Mark Hyman.

This episode is 21:11 long.

This episode was published on Mar 23, 2026.

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