Somewhere between the first pumpkin candle and the sudden, uncontrollable urge to reorganize your entire pantry, you might notice it: a very specific, mildly frenzied energy that has nothing to do with the bucket of Halloween candy sitting idly in your entryway—and everything to do with wanting to reinvent your whole life by 11:59 p.m. on December 31.

If you’ve felt it, you’re not imagining things, and you’re definitely not alone. Naturally, the internet has a name for it: “October theory”—the idea that October functions as a sort of second New Year. The concept first gained traction on TikTok in 2023, with creators describing October as a chance to reframe the rest of the year rather than waiting for January 1. It resurfaces every fall, right on schedule, and this year is no exception.

So is there anything real behind it, or is this just seasonal main-character energy? Here’s a closer look at where the idea actually comes from, the psychology that makes it stick, and—more usefully—what to actually do with that energy once you’ve felt it.

What Is October Theory, Exactly?

London-based content creator Izzy Utterson was among the first to name the trend, explaining that the arrival of spooky season marks a 90-day lead-up to the New Year—a natural catalyst for self-reflection and personal growth. In a video that’s since racked up nearly 42,000 views, she urged followers to treat the transitional period as an opportunity and set themselves a 90-day challenge. “The October Theory to me is this idea that October is a transformative period in our life,” she told Newsweek. “It’s three months until the New Year, so we start to really reflect on what’s behind us and look to the year ahead.”

The trend didn’t fully take off until late September and early October of 2024, when creators across TikTok began describing the same feeling: a sudden urge to take stock of the year and make changes before it ends. The framing positions October 1 as an alternative January 1. Rather than saving resolutions for the New Year, the idea is that October is a better, more natural time, actually, to focus on self-growth and new beginnings.

A large part of the appeal is simply arithmetic. The arrival of fall marks roughly a 90-day lead-up to the New Year, which Utterson, among other creators, have described as a natural catalyst for self-reflection and a kind of built-in challenge window. As Macy Landsman, a TikTok creator based in Miami, said, October tends to stir up the same anxious, motivated feeling people usually associate with the arrival of a new year—a moment to reflect on what’s been accomplished and what still needs work.

There’s a practical logic underneath the trend, too. According to Brianna Paruolo, LCMHC, a psychotherapist and founder of On Par Therapy, it makes sense why this time of year feels so inspiring. “Research suggests that it takes an average of 66 days for a new behavior to become automatic, though this can vary depending on the complexity of the habit and individual differences,” Paruolo explained. “By beginning in October, you’re giving yourself roughly 90 days until the New Year—ample time to not only form a habit, but to start seeing meaningful progress.”

Why This Feeling Is So Specific to Fall

Part of what makes October theory land, even for people who otherwise generally roll their eyes at TikTok trends, is that it’s tapping into something psychologists actually have a name for: the “fresh start effect”—the well-documented tendency to feel more motivated to pursue goals right after a symbolic turning point, or “temporal landmark.” New Year’s Day is the most obvious one, but the first of a new month, a birthday, or the shift into fall can trigger the same psychological reset button.

Part of the trend’s appeal also comes down to timing itself. According to the experts at Calm, after the unstructured swirl of summer and the first chaotic weeks of fall, October tends to feel steadier, as routines, work, and school schedules settle back into place. It makes sense that a return to structure would also come with a return to wanting structure elsewhere in life.

The Part of October Theory Worth Being Skeptical Of

Here’s the catch: The same 90-day urgency that makes October theory motivating can also tip into pressure fast. Plenty of the trend’s messaging leans into big swings—switching jobs, ending a situationship, or taking a leap of faith on a new project, treating October as the month for big changes and major life decisions before the year runs out. That’s a lot to ask of any 90-day window, and it’s this exact all-or-nothing thinking that tends to produce a burst of motivation in week one and total burnout by week three.

If October theory is really just a rebranded version of the New Year’s resolution cycle—big goals, high stakes, passive abandonment by February—it’s not actually offering anything new. In other words, the useful version of this trend isn’t “become someone else before December.” It’s noticing that you have a pocket of real motivation available right now, and using it on something realistically sized.

So What Should You Actually Do With This Energy?

Rather than attempting a complete overhaul, the more sustainable version of this trend focuses on small, meaningful additions instead of dramatically cutting things out all at once. A few ways to put that into practice:

1. Add one small habit instead of overhauling your routine. An extra serving of vegetables, a daily journaling habit, or a short daily walk does more than a five-part life plan you’ll abandon by week two.
2. Pick something you can sustain through the holidays. Your schedule is about to get considerably less predictable, so choose a habit small enough to survive contact with an actual, busy life.
3. Anchor it to something you already do. A consistent wake-up time, 10 minutes of movement most days, or cooking at home three nights a week instead of one—habits that slot into an existing routine tend to stick better than ones that require building a new one from scratch.
4. Give it 90 days, not a deadline. Treat October theory’s countdown as a runway for one sustainable change, not a hard deadline for total reinvention.

That’s really the whole trick to using October theory without burning out on it—because the version of your life you’re picturing while scrolling TikTok at 11 p.m. isn’t the one you actually have to live with tomorrow morning.

If you want a fuller framework for this rather than picking something in isolation, we’ve written a whole guide to building a fall routine that actually sticks. It’s worth a read if October theory has you feeling motivated but not sure where to actually start.

September 26, 2026

Preparing for an Early-Season Nor’Easter

When we first began renovations for Casa Zuma, I knew I wanted the lighting to feel warm and layered. During the day, the house is shaped by natural light—the way it moves across the walls, filters through the trees, and changes as the sun lowers over the Pacific. At night, the lighting needed to create that same sense of atmosphere without flooding every room with brightness.

Working with Lightology gave us access to both sides of the lighting plan: the sculptural fixtures that bring texture and personality to each room, and the quieter architectural lighting that works almost entirely behind the scenes. Together, they allow the house to shift naturally from bright and functional during the day to soft and intimate at night.

The lighting you feel more than see

Some of the most thoughtful details in our home are the ones designed to disappear. Throughout the house, PureEdge recessed downlights and integrated light channels keep the ceiling planes visually clean while drawing attention to the architecture itself.

This was especially important because the house has vaulted ceilings and strong, simple lines. We didn’t want a busy lighting plan competing with them. Cove lighting emphasizes the height and shape of the rooms, while focused recessed lights provide visibility where we need it—in the kitchen for cooking and prep, along shelving and cabinetry, and throughout the home for everyday tasks.

Dimming and zoned controls let us adjust each space depending on how we’re using it. The kitchen can be brighter while I’m cooking, then soften for dinner without changing the mood of the entire room. For me, the value of smart lighting isn’t technology for its own sake. It’s the ability to make those transitions feel effortless.

Fixtures that bring warmth and texture

While the architectural lighting was designed to recede, the decorative fixtures gave us an opportunity to introduce natural materials and sculptural forms.

In the great room, two oversized Augusta Chandeliers draw the eye upward and add a woven counterpoint to the oak cabinetry and stone surfaces. The scale helps anchor the expansive room, but the open weave keeps them from feeling too heavy against the view.

The Noa Wall Sconces bring that same organic texture to the entryway, while a Kasbah Rattan Pendant gives the family room a relaxed, intimate glow. In the kids’ rooms, we chose fixtures with their own distinct personalities: the sculptural Finley Chandelier in Phoebe’s room, and a Three Tier Jute Chandelier with warm brass Dax sconces in Henry’s.

The fixtures are different from room to room, but the materials create a thread of continuity. Woven fibers, warm metals, and softly diffused light all support the earthy, relaxed feeling we wanted throughout the house.

The sculptural Finley Chandelier adds an expressive focal point to Phoebe’s room. In Henry’s room, a jute chandelier and brass bedside sconces create layers of warm light.

Extending the atmosphere outdoors

Indoor-outdoor living was central to the design of Casa Zuma, so the exterior lighting needed to feel like a natural extension of the rooms inside. We used black Pitch Outdoor Wall Sconces across the exterior to illuminate entrances, pathways, and gathering spaces while quietly defining the architecture.

Our goal was to use enough light to make the outdoor kitchen, pizza oven, and terraces functional after sunset—without overpowering the landscape or competing with the night sky. The light stays warm, low, and directed exactly where it’s needed.

Now, as the daylight fades, the house takes on an entirely different mood. Small pools of light draw us through the rooms and out onto the terrace. It feels quiet, inviting, and deeply connected to its surroundings—which is exactly what we hoped the lighting would accomplish.

Restrained exterior lighting makes the terraces welcoming after sunset while preserving Malibu’s natural darkness.

Shop the lighting at Casa Zuma

Great Room

Entryway

Family Room

Phoebe’s Room

Henry’s Room

Exterior

Architectural Lighting by PureEdge

• Luca 3.5-Inch Warm Dim Recessed Downlights
• 0.3-Inch DIY Surface Mount Light Channel with Lazer and Stomp Strip
• 45-Degree DIY Surface Mount Light Channel

As we ease into a new season, we’re all craving a bit of a reset in various areas of life. A wardrobe refresh as the temperatures continue to drop; a wellness routine that actually feels doable; a home that’s just a little cozier. This month, our readers are shopping all three, with a mix of everyday staples and small upgrades that make life feel just a bit more put together.

Your September Favorites: Style, Wellness, and Home

From easy pieces to wear on repeat to feel-good wellness finds and home details worth making room for, these are the things our readers are loving right now. Consider it a little snapshot of what’s making its way into our carts, routines, and homes this month.

Style

Wellness

Home

September 25, 2026

A Visit to The Bedford by Martha Stewart at Paris Las Vegas

“This fall, the piece of clothing I need is a slouchy blazer,” my friend Lina recently texted me. “As a therapist, I want to look relaxed but also professional, and I’ve landed on a T-shirt, blazer, and jeans as my trusted combo. But I want it to look cool, not buttoned up like a riding jacket. Can CoJ help?”

Yes! I love this everyday work uniform. The #1 key to getting a relaxed look is to find a blazer with a soft shoulder and cuffs you can fold up. Here are a few that fit the bill (many of which happen to be on sale):

Madewell is currently holding their Insiders Event, which means these two relaxed blazers are more than 40% off: brown, blue. They’re styled here with tees, but you could mix it up with a striped shirt, thin sweater, or cotton turtleneck.

This ivory Rag & Bone blazer is currently 65% off (!!!), and its easy fit and single button feel effortlessly cool. I really love it. The shoulders on the blue one are a little more structured, but the denim fabric makes it feel laid-back, and how cute are the striped cuffs?

You can also search pre-loved ones, since, as my blazer-loving friend Gemma says, “You have to kiss a lot of frogs to find a blazer prince.” Here are two: houndstooth, plaid. (Our editor Kaitlyn actually has the plaid one and wears it all the time.) And Loft’s oversized striped number is currently 50% off.

Plus, Alison’s pro tip: “Try to size up, if you can — that’s one way to look casual, not stuffy.”

Thoughts? Which would you wear? Any other blazer recs? If you’re someone who likes a little more structure, this sculptured blazer is beautiful, too.

P.S. Women share their weeks of outfits, and do or don’t: ghost lashes. Plus, more reader shopping questions (and please ask yours below!).

(Top photo from Paris last year.)

50 COMMENTS

I’m happy to say I have another new series for you! Every month, I’ll take you inside a new cookbook and share a recipe, a conversation with the author, and plenty of photos. First up is No. 1 Best Indian Cookbook in the World by Meherwan Irani.

Meherwan is the James Beard Award-winning chef behind the Indian street food restaurants Chai Pani and Botiwalla; the founder of the popular spice company Spicewalla; and now a debut cookbook author. Since this book arrived on my doorstep, I’ve been reading, lol-ing, and cooking from it non-stop.

There’s basically everything you could want to eat: chaat, sandwiches, grilled dishes, desi Chinese food (chili chicken lovers unite!), roadside truck stop cooking, drinks, and desserts. Of course, there’s a butter chicken and a recipe called The Obligatory Saag Paneer. But the chapter on home cooking is what I’ve really been working my way through: a beautiful vegetable pulao, masala-seasoned green beans that are probably the only way I’ll be making them from now on, Mom’s Quick ‘n’ Easy Potatoes (they are in fact really quick and wicked easy), and My Grandma’s Dal, which might be my favorite thing so far.

Beyond the food, the personal essays and asides (there’s even An Aside About Asides) make this book a treasure trove for anyone endlessly fascinated by the complex history of Indian food. Topics include Auntie Holdbacks, Why There’s No Fucking Naan in Here!, A Curry By Any Other Name, and What Makes Chai Chai. He opens the book by saying, “My name is Meherwan Irani, and I’m here to tell you that Indian street food is the best food on the planet.” Now, 288 pages later, I’m ready to agree.

Meherwan and I got to sit down the other day for a chat, and our conversation inspired me in a million ways. Here’s a condensed version:

Casey: This book doesn’t look like any other cookbook on my shelf. The design is loud and funny and filled with visual interruptions — it almost feels like I’m walking down a street in India.
Meherwan: When I sat down with our designer, Mikey Files, I said, ‘I want the cookbook to feel like you’re in one of our restaurants.’ We’re always trying to create a sense of place. I really like the way you put it, that it feels like you’re strolling down the streets of Mumbai, visiting these various hawker stands.

When you look at the street food scene in India, art is a huge component. The rickshaws, the Tata trucks, every street cart — they’re decorated in styles that are bold and audacious, but also brilliant. The canteens, the Irani cafés, the little desi Chinese restaurants each have their own visual language, too. The closest comparison in America might be an old Pizza Hut. Even if it’s a Foot Locker now, you look at the roofline and go, ‘I’m pretty sure that used to be a Pizza Hut.’

‘No. 1 Best Indian Cookbook in the World’ is a phenomenal title. There are recipes that come from your mother, recipes from your childhood, recipes you found traveling through India, recipes that reflect the influence of Western and neighboring Asian countries — really, the definition of ‘Indian food’ is incredibly broad. How did you decide what belonged in this book?
Calling a cookbook from a part of India an ‘Indian cookbook’ would be like taking a cookbook from Spain and calling it a ‘European cookbook.’ Culinarily speaking, the regions of India are really distinct, so if you’re going to write a book about the cuisine of India, you have to find the throughlines. For me, one of those throughlines has always been the street food. You can find an aloo tikki from north to south. You’ll find pani puri called different things in different parts of the country. To me, street food is the most democratic, egalitarian, pan-Indian food.

The second thing I wanted to convey was that people have this idea of Indian cuisine being ‘traditional’ — that there’s an ‘authentic’ version and a version that has been Westernized. I take issue with that idea, because when does the clock start and when does it stop? We’ve been cooking food as a civilization for at least 5,000 years, and things we now think of as essential to Indian cuisine — chilies, tomatoes, potatoes, bell peppers — are relatively recent arrivals. Indian food is meant to evolve. People come from all over the world and exchange ideas, and people from different parts of India exchange ideas.

You see that especially on the streets, where the rules get thrown out the window. Every street vendor, even one a block away from another, might have their own version of the same dish. And the same thing happens with home cooking. Somebody might say, ‘This isn’t authentic.’ And I’m like, ‘At whose house?’ Because I guarantee you, if you go a couple blocks down the street to another auntie’s house, it’s completely different there. So, that’s how I chose what belonged: the stuff I love and seek out when I’m in India, but also food that reflects that idea of Indian cuisine as evolving, pan-regional, and not bound by tradition.

You say you want this to become the most used Indian cookbook in the world — and it already is in my house! What did you have to unlearn as a restaurant chef to write recipes that a home cook could actually accomplish?
It’s funny, I actually had to unlearn how to be a home cook to open a restaurant. I wasn’t classically trained. All I knew was how to cook at home. For the book, the challenge was taking a cuisine that traditionally involves a lot of labor and getting it to a place where one person can bang it out. Throughout the book, I keep saying: If you don’t have this, don’t worry. Buy it pre-cut. Buy it premade. I’m a huge fan of high-quality frozen vegetables. Do you really want to blanch spinach in salted water and then dunk it into an ice bath? I don’t either!

I think a lot of cookbooks try to make you feel like a chef by teaching you to do everything the chef-y way. But I want to give people license to take the shortcut. I want to be the guy who says, ‘Go to the grocery store, buy the damn frozen spinach, and you’ll have dinner in 10 minutes.’

If I want this book to actually change the way I cook — not just teach me five great Indian recipes — what’s a habit you hope I’ll pick up while cooking from it for six months?
First, I hope you will learn more from making mistakes than you will from nailing the recipe. Growing up in India when I did, it was a fairly patriarchal hierarchy, so my mom never taught me how to cook. When I started cooking Indian food for myself in my dorm room in South Carolina, I made a lot of mistakes, but that’s how I learned. This is what happens when mustard seed burns. That’s what happens if you crowd the pan and don’t get a good sear. What you learn from fixing your mistake sticks with you.

And if you don’t mind screwing up, the second thing follows naturally: You can be fearless with experimentation. The recipe calls for kale pakora and you don’t have kale but you have chard? Try it! Maybe you’ll come up with something incredible.

I wanted this to be the Indian cookbook where somebody looks at a recipe and goes, ‘Oh, this is 30 minutes, and I think I have most of what I need.’ Because once you’re cooking without being afraid of messing it up, that’s when you actually start to cook.

Thank you, Meherwan!

*****

My Grandma’s Dal
Serves 4 to 6

India is the land of a thousand dals, and this recipe is my buoy in the vast sea of lentils washing across the subcontinent. My maternal grandparents, Shubudra and Kumar, grew basmati rice (along with wheat and sugarcane) in the fields outside of Dehradun, in the foothills of the Himalayas. I’d spend my summers on the farm with them to escape the heat of the Deccan Plateau.

Although they did occasionally eat meat, their day-to-day diet was almost exclusively vegetarian. I can close my eyes and remember sitting cross-legged on my grandma’s screened-in veranda, eating rice and dal out of a three-compartment metal thali, complaining to my mother (under my breath, of course) that this was boring and that I would rather have some biryani. I now wish I could smack little me on the head, because today, this dal represents everything I love about Indian home cooking.

This simple, hearty dal is made with both pink and yellow lentils — the former break down while the latter remain chunky — and features the use of tadka to flavor the whole lot. Dal is nutritious, filling, and keeps beautifully; serve it over freshly steamed basmati rice for the full effect.

Dal
1 cup masoor dal (split red lentils)
1 cup toor dal (split yellow lentils, aka pigeon peas)
1 1/2 teaspoons kosher salt
1/4 cup diced red onion (about ½ medium onion)
1/4 cup diced Roma tomatoes (1 to 2 tomatoes)
1 tablespoon dark brown sugar (optional)

Tadka
1/4 cup neutral oil, such as grapeseed
2 teaspoons mustard seed
2 teaspoons cumin seed
1 teaspoon ground turmeric
1/4 teaspoon hing (optional)
4 whole dried red chilies, such as Kashmiri (see below)
1 tablespoon peeled and finely minced fresh ginger (about a 1-inch knob)
1 tablespoon minced garlic (2 to 3 cloves)
1/4 cup diced Roma tomatoes (1 to 2 tomatoes)
Hot water, as needed

Combine both dals in a bowl and fill the bowl with water; agitate with your fingers to rinse and pour the rinse water off the top. You don’t have to use a strainer or colander, but three or four rinses this way should get rid of most of the starch and dust in the dal.

Once they’re rinsed, cover the dals with water and soak for a minimum of 10 minutes and up to 30 minutes. Soaking the dal helps it cook faster — the 10 minutes you invest up front will save you 20 minutes of cooking time later on, so it’s definitely worth it.

In a large heavy-bottomed pot, combine the dals with 8 cups of water and the salt; bring to a boil over medium-high heat. Once the water reaches a boil, add the onions, tomatoes, and brown sugar (if using), then reduce the heat to a simmer. Cover partially with a lid, leaving just a small crack for steam to escape. Cook, stirring occasionally, until the dal is soft enough to mash between your fingers, 25 to 30 minutes. You’ll notice a little scum or foam forming on top; scoop this off with a large spoon or ladle. The dal should thicken slightly as it cooks.

To make the tadka, heat the oil in a small sauté pan over medium-high heat until shimmering. Add the mustard seeds; when they start to wiggle and pop, turn the heat down to medium to avoid burning. (Make sure the oil is hot enough that the mustard seeds actually start to pop; otherwise they’re not flavoring the oil!)

As soon as the mustard seeds pop, turn the heat to low and add the cumin seeds, turmeric, hing (if using), and chilies. Almost immediately add the ginger and garlic. Allow those to sizzle for 1 to 2 minutes. Add the tomatoes and stir until they break down and the moisture evaporates, 4 to 5 minutes.

Pour the tadka into the pot with the dal and stir well to incorporate. Swish the tadka pot with ½ cup or so of hot water to get all the bits loose, and pour this into the dal. Stir well and cook, stirring occasionally, over medium heat for 2 to 3 more minutes to fully incorporate the flavors.

Serve with basmati rice and/or a spicy curry. Leftover dal keeps, tightly covered in the refrigerator, for up to 5 days.

*****

Plus, four other cookbooks I’m loving this month:

Dinner Time: Deeply Delicious Meals in 15, 30, 45, and 60 Minutes by Zena Kamgaing
Why I love it: I’m always suspicious when “quick” is the main selling point — what are we sacrificing in the name of time?! But Zena’s recipes are genuinely exciting, whether you’ve got 15 minutes to throw something together or a full hour to really get into it.
What I’m making: Curry Butter Shrimp, Gochujang Pork Lettuce Wraps, Peanut Butter Gyoza Noodles, Broccolini Caesar Pasta Salad (all from the 15 minutes chapter!)
Who it’s for: Anyone whose life is scheduled to the minute.

Greek Out: Sunny Vibes, High-Energy Mediterranean Flavor by Maria Koutsogiannis
Why I love it: I hold my cookbooks by Diane Kochilas, Aglaia Kremezi, and Vefa Alexiadou near and dear. Maria’s sun-soaked book of approachable meals feels like a natural next step for modern Greek cooking with an American accent.
What I’m making: Lemon-Feta Wings with Feta Ranch, Lemon Pasta with Toasted Almond Crumbs, Gigantes Plaki (Tomato-Simmered Butter Beans), Portokalopita (Orange Phyllo Cake)
Who it’s for: Anyone who wants to live Euro Summer™ all year round.

Carla Bakes: Sweet, Savory, and from the Heart by Carla Hall
Why I love it: It’s impossible not to love Carla, and her personality explodes across every page of her smart, inventive book. Her roots are Southern, but her beautifully unpredictable brain takes the recipes all over the map.
What I’m making: Scallion Biscuit and Sausage Gravy Casserole, Southern Pecan Crinkle Baklava, Pineapple Upside-Down Pie, and Lemon Meringue Cake
Who it’s for: Anyone who wants their treats to be a little more playful.

Happy Snacking, Don’t Die! Foraging and Vegan Recipes with Black Forager by Alexis Nikole Nelson with Jeanelle Hayner Olson
Why I love it: Alexis writes movingly about how foraging and wild foods connect her to generations of her family. And her book is also pure fun: the weeds and trees you’ve passed a thousand times suddenly feel like an (edible) treasure hunt.
What I’m making: Violet Lemonade, Fried Oyster Mushroom Po’Boys, Juniper-Cured Carrot Lox, Pine Shortbread Cookies
Who it’s for: Anyone who needs a reminder to go touch grass.

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Casey Elsass is a food writer, recipe developer, and cookbook author based in Brooklyn. He is the author of the bestselling cookbook What Can I Bring?: Recipes to Help You Live Your Guest Life and has co-authored more than 30 cookbooks. His writing has appeared in publications including The New York Times, New York Magazine, Bon Appétit, NPR, Food52, and, of course, Cup of Jo.

P.S. Nine cookbooks that earn their keep, and how writing a cookbook taught me what home really means.

(“No. 1 Best Indian Cookbook in the World” text copyright © 2026 by Meherwan Irani. Photographs copyright © 2026 by Tim Robison, Poras Chaudhary, and Mikey Files. Photograph on page 2, copyright © 2026 Mehera Kleiner. Photographs on pages 193 and 257, copyright © 2026 Daniel Peach. Illustrations copyright © 2026 by Mikey Files. Published by Ten Speed Press, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC. Portrait of Meherwan Irani by Tim Robison. Portrait of Casey Elsass with cookbooks and all other photos by Pacifico Silano.)

21 COMMENTS

Somewhere between 2 billion TikTok views and a wave of 50-gram fiber goals, fibermaxxing became 2025’s biggest nutrition trend. As a nutrition consultant, it still comes up in nearly every client call. I could (read: do) talk about fiber all day long, so it’s music to my ears. But there’s a meaningful difference between maxing out and simply meeting your needs. With your hard-working digestion in mind, we’re covering what fibermaxxing gets right—and what it doesn’t. Spoiler alert: not everyone needs to pile it on.

What Fibermaxxing Means, and Why It’s Everywhere

Fibermaxxing is exactly what it sounds like. It’s pushing your daily fiber intake as high as possible, often 40-50 grams a day, with some people chasing 60 or more. Since 2025, the hashtag has racked up billions of TikTok views. Thanks to its virality, outlets from Mayo Clinic Press to Forbes have weighed in on its health claims. And while the trend is new, the problem it’s responding to isn’t. Most Americans fall short of their fiber needs.

My (Professional and Personal) Hot Take on the Trend

I’ve been a nutrition consultant for over a decade, and the instinct behind fibermaxxing isn’t wrong. The execution, on the other hand, can sometimes miss the mark. In wellness, extremes rarely hold up long-term—whether that’s a minimal fiber approach (hi, carnivore diet) or one built around meticulously hitting a specific calorie number. I’d rather see someone settle into a dependable, realistic middle ground. In this case, that’s enough fiber to support digestion and blood sugar, without forcing down psyllium husk powder or a protein bar loaded with sugar alcohols.

How Much Fiber to Aim for

The National Academy of Medicine puts the target at 25 grams a day for women and 38 for men. Most of us come in closer to 15. That’s the gap fibermaxxing is reacting to, though the trend often overshoots it by double or more. Fortunately, closing a 10-gram gap looks nothing like doubling your intake overnight (and it doesn’t require a single powder or supplement to do it). If you’re on a mission to increase your daily fiber intake, start here.

Who Should Be Careful With Fibermaxxing

If you manage IBS or IBD, a sudden jump in fiber can backfire. The same goes for small intestinal bacterial overgrowth (SIBO) or an otherwise sensitive system. Gastroenterologist Niket Sonpal, MD, compares fiber to weightlifting for the colon: too much too quickly strains a system that isn’t ready for it. Registered dietitian Alyssa Smolen, MS, RDN, CDN, agrees. Anyone who reacts to high-FODMAP foods should be cautious as well—going too hard on fiber can cause bloating or loose stools.

Be Mindful of Your Minerals

Did you know high fiber intakes can also interfere with how your body absorbs iron and calcium? Zinc takes a hit, too. In other words, more isn’t automatically better if you’re already managing a deficiency. My advice is simple: increase fiber slowly (think 5-8 grams per meal) and mix your sources (slice of Ezekiel toast with a handful of raspberries). Pair both with enough water to keep things moving! If your gut already feels sensitive, these easy-to-digest foods are a gentler place to start than a 50-gram goal.

If You Want to Increase Fiber, Do It Like This

If you’re working to close your own fiber gap, a few habits make it easy:

1. Add fiber gradually instead of overhauling your plate overnight. If you’re currently eating very little fiber, don’t jump straight to 40 or 50 grams. Start by adding something like a tablespoon of chia seeds to your breakfast or 1/2 cup of beans to your lunch, then increase from there.
2. Pair it with protein and fat so meals stay satisfying instead of just filling. Rather than eat a high-fiber food on its own, build a balanced meal around it. Try berries with Greek yogurt and chia seeds at breakfast, or a grain bowl with chicken, avocado, and 1/2 cup of lentils at lunch.
3. Drink more water than you think you need, since fiber only works well when there’s enough fluid to move it along! A simple rule of thumb is to have a full glass of water with meals and keep sipping throughout the day, especially when you’re adding more beans, whole grains, chia, flax, or fiber supplements.

Need more inspo? Here are a few fiber-forward meal ideas. And if protein is more your focus right now, these vegetarian recipes are built with fiber-rich ingredients in mind too.

What This Looks Like on a Plate

In my practice, I encourage small, visual habits instead of counting grams. Aim for a couple of different colors on your plate at each meal, since color usually tracks with fiber. As mentioned, sprinkle chia or flax seeds over yogurt or oatmeal for an easy few grams without changing what you’re already eating. Leave the skin on when it makes sense: apples and cucumbers both lose fiber once peeled. Swap one refined grain for its whole-grain version this week: sourdough rather than white bread, or quinoa in lieu of white rice.

Everyday High-Fiber Foods to Know

A quick list of high-fiber staples worth keeping stocked, with fiber per typical serving.

• Raspberries: 8g per cup.
• Chia seeds: 10g per 2 tablespoons.
• Basil seeds: 15g per 2 tablespoons.
• Lentils: 15g per cooked cup.
• Black beans: 15g per cooked cup.
• Avocado: 10g per whole avocado.
• Apple with the skin on: 4g per medium apple.
• Ezekiel bread: about 3g per slice.
• Popcorn (air-popped): about 4g per 3 cups.

FAQ

What is fibermaxxing?

It’s a TikTok-driven trend built around pushing fiber intake well above standard recommendations, often 50 grams a day or more. The push comes from a genuine problem: most people don’t get enough fiber. But the target itself usually overshoots what’s needed.

Is fibermaxxing safe?

For a majority of healthy adults, gradually increasing fiber is safe and worth doing. Jumping straight to 50 grams a day is where it gets risky, especially if you manage IBS or a similarly sensitive gut condition, since a sudden spike can cause more bloating and discomfort than it solves. Chat with your healthcare provider if you have an underlying digestive condition.

How much fiber should I eat per day?

Most women should aim for at least 25 grams a day (and 38 for men). Metabolic health program Levels Health is a proponent of even higher levels, like upward of 50 grams.

Can too much fiber be harmful?

Yes, especially if you increase it too quickly. Very high intakes can interfere with mineral absorption and trigger bloating or constipation, particularly for anyone with an already sensitive gut. You’ll know you’ve overshot your intake if you’re suddenly dealing with persistent bloating, gas, constipation, or loose stools. All to say, eating the right amount of fiber should make your digestion better, not worse.

The Verdict on Fibermaxxing

The goal isn’t to max out. It’s to get enough. Fibermaxxing got one thing right: fiber deserves more attention than it gets. But you don’t need to chase 50 grams a day to give your body what it needs! Focus on adding more fiber-rich foods to the meals you already eat and increase your intake gradually. Most importantly, pay attention to how your digestion responds. With equal parts patience and awareness, your gut will set the pace.

September 23, 2026

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