On social media, “fibermaxxing” is the latest fitness buzzword. The movement promotes high fiber consumption, with industry executives pointing to fiber as the “new protein.”
In October 2025, according to Business Insider, PepsiCo CEO Ramon Laguarta stated, “Fiber will be the next protein.”Since then, the company has been developing products with added fiber, including beverages, cereals, and snacks, they even launched a prebiotic version of its traditional cola, containing 3 grams of fiber. Also, fiber has been added to products from brands such as Quaker, Sun Chips, PopCorners, and Smartfood.
Previously, protein was the nutrient placed on a pedestal: variations of everyday products with higher protein content were created. The difference is that, unlike before, when the idea was the maximization of protein, this may actually be a more relevant trend: British nutrition scientist Tim Spector previously told Business Insider that most people already get enough protein, but that is not the scenario when it comes to fiber.
Whether the trend is beneficial or concerning, the debate now is surrounding how much we should increase our fiber intake. Should we even be doing it when drinking soda? Is putting a single nutrient on a pedestal really the path to improve our health?
Not according to nutritionist Manuela Arap. In a conversation with her, she mentions that the idea is to maintain a diet with sufficient variety and adequacy, including healthy proteins, carbohydrates, and fats, in addition to fiber.
“Focusing on just one nutrient means losing sight of food as a whole, it’s not just fiber that matters,” she mentions.
WHAT IS FIBER?
Fiber is a type of plant-based carbohydrate that the body cannot digest, meaning it is not broken down into glucose as other types of carbohydrates are. However, it is precisely this lack of digestion that contributes to fiber’s benefits.
There are two main types of fibers.The soluble ones, that dissolves in water and forms a gel that supports the growth of gut bacterias, such as oats, beans, lentils, apples, citrus fruits, carrots, and psyllium.And the insoluble ones, that, on the other hand, does not dissolve in water. It accelerates the digestive system and adds bulk to stool, like whole wheat, popcorn, nuts, seeds, cauliflower, and potatoes.
Fiber is essential for digestive regularity, gut health, and blood sugar balance. It also promotes satiety – the feeling of fullness after meals -, which helps with weight management. Increasing dietary fiber improves overall heart health, lowers cholesterol incomes, and reduces the risk of chronic diseases such as diabetes, obesity, and colon cancer, according to the American Heart Association.
WHAT IS ACTUALLY RECOMMENDED?
U.S. health guidelines recommend consuming 14 grams of fiber for every 1,000 calories consumed daily. For adults, this translates to about 25 grams per day for women and 38 grams for men. However, a 2021 study found that only 7% of U.S. adults met the recommended daily intake, with women consuming an average of 9.9 grams per 1,000 calories and men 8.7 grams.
When asked why the population seems to be experiencing a constant fiber deficit, the nutritionist said she believes it is related to societal habits. “In my practice, I hear that the main reason people don’t consume vegetables, greens, and fruits is a ‘lack of habit,’ not ‘I don’t like them,” Manuela explains.
IS FIBERMAXXING FOR HEALTH REASONS- OR IS EXTREME THINNESS THE HIDDEN AGENDA?
The diet world, like many others, operates around the “next trend.” From low-fat and low-carb diets to the high-protein ones. But what is the real purpose behind these trends? What are people ultimately seeking? Is health really the final destination?
When it comes to GLP-1-based weight-loss medications, a possible association with the growing interest in fiber has been raised. These medications slow digestion and can often cause constipation. In turn, fiber can help prevent digestive irregularity. Addressing this connection, Manuela says, “I don’t think it’s a coincidence that fiber is emerging at a time of extreme thinness, since it is a food group that is very low in calories.”
BE CAREFUL WITH MAXXING: HOW TO INCREASE FIBER INTAKE
Although there is no official upper limit, trying to go from “zero to 100” in fiber intake can cause gas, abdominal bloating, and cramps.
Regarding new products with added fiber, Manuela does not recommend relying on ultra-processed foods, since they should not be the foundation of a healthy dietFiber can be consumed through diet, supplements, or a combination of both.
“Fiber supplements,such as psyllium husk or methylcellulose,are recommended for people who are struggling to consume a proper amount through their diet. They are allies, not necessities”, she adds. To increase fiber intake, Manuela recommends including oats, legumes and vegetables, fruits, chia seeds, and whole grains.
SO, IS FIBERMAXXING ACTUALLY HEALTHY?
Fibermaxxing may have brought attention to a nutrient that many people are, in fact, not consuming enough of. But turning fiber into the next nutritional obsession can mean missing the bigger picture. As Manuela Arap points out, a healthy diet is not built around a single nutrient, but around variety, balance, and adequate amounts of different foods.
The trend may be useful if it encourages people to eat more fruits, vegetables, whole grains, legumes, and other naturally fiber-rich foods. But when “more” becomes the goal itself, especially through highly processed products marketed as healthier simply because they contain added fiber, the original purpose can easily get lost.
Maybe the question is not whether fibermaxxing is good or bad, but whether we really need to “max” everything we do.
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The article above was edited by Júlia Festagallo.
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