For a long time, protein got most of the attention in the nutrition world — the body's building block, the foundation of strength and recovery. We counted grams, reached for products labeled "protein," and learned to understand how important it is for the body. But as science talks more and more about the gut microbiota, another nutrient that's long gotten far less attention is now stepping into the spotlight alongside protein — fiber. The term "fibremaxxing" is quickly gaining popularity on social media, and videos tagged with this hashtag are racking up millions of views. So why is fiber being called the new foundation of everyday nutrition today? Nutrition specialist Neringa Gorelė shares her insights into this phenomenon.
The body needs both soluble and insoluble fiber
Even though fiber gets talked about more and more today, many people still associate it only with digestion. In reality, its role in the body is much broader.
"Dietary fiber, sometimes called roughage or the "body's broom," can be described as plant-based carbohydrates. An interesting fact is that fiber isn't digested, because digestive enzymes can't break it down. It also doesn't provide energy the way other carbohydrates do, but it's essential for our body. It's important to know that there are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like mass. It slows down digestion, which helps you feel full for longer, and also helps stabilize blood sugar levels, lowers "bad" cholesterol and feeds the good gut bacteria. Insoluble fiber doesn't dissolve in water and stays almost unchanged. It adds bulk to stool, stimulates gut movement, helps prevent constipation, and "cleans out" the digestive tract. The body needs both types of fiber, because together they support a healthy gut, help with metabolism, and support digestion," explains nutrition specialist N. Gorelė.
The gut — a second brain?
In recent years, science has been paying more and more attention to how fiber affects the gut microbiota — a complex ecosystem of billions of bacteria that far more depends on than we might think.
"Soluble fiber acts as a prebiotic, so it has a positive effect on our gut microbiota. When the microbiota gets enough fiber, bacterial diversity increases, inflammation-promoting microbes decrease, and regulation across the whole body improves. Even things like skin health, the immune system, emotional wellbeing, and energy levels depend on the microbiota. About 70% of the immune system's cells are located in the gut, so when it's functioning well and the microbiota is balanced, the immune system is better regulated. It's hard to believe, but gut health also affects our emotional state. The gut is sometimes called the second brain, because about 90% of our serotonin (the "happiness hormone") is produced there. Microorganisms play a role in producing neurotransmitters, so getting enough fiber can be linked to a lower risk of depression, a more stable mood, and less anxiety. A lack of fiber can affect how well we absorb food, which can lower our energy levels. Getting enough fiber stabilizes blood sugar, so there are no sudden "sugar spikes and crashes" — which means steadier energy," says N. Gorelė.
Especially important for preventing heart and vascular disease
The nutrition specialist adds that fiber also plays a very important role in regulating fullness and appetite — a lack of it can drive both cravings for sweets and a constant urge to snack.
"Fiber is one of the most important physiological regulators of fullness. It works not just by "filling the stomach," but also through hormonal and nerve (gut–brain) signals that directly determine hunger, appetite, and cravings for sweets. A lack of fiber can lead to weaker fullness after eating, more frequent hunger and urges to snack, cravings for sweets, evening overeating, and energy swings. So fiber can be helpful for weight control, appetite regulation, and reducing sugar cravings," says the specialist.
She also adds that fiber is especially important for heart and vascular health.
"Fiber helps remove excess cholesterol and reduces inflammation — both of these processes are key to preventing heart and vascular disease," says the nutrition specialist.
Back at the center of nutrition conversations
Fiber has been mentioned in dietary guidelines for decades. But it's only recently that it's become one of the hottest topics — both at scientific conferences and on social media. According to N. Gorelė, it's no coincidence that fiber has returned to the center of nutrition conversations.
"The fact that fiber is back in the spotlight isn't about a trend — it's about a shift in the scientific perspective. In my view, fiber is coming back into the conversation because our understanding of the gut has fundamentally changed over the last 15–20 years. The effects of fiber deficiency have become clearer, and the biological effect and quality of nutrients — not just calories — have become more relevant. In the past, the gut was seen simply as a digestive organ; now the topic of the microbiota has become inseparable from it. That's how fiber became the center of attention — it's the main "fuel" for the microbiota. Without it, this system doesn't work optimally," explains the expert.
Becoming the new foundation of everyday nutrition
Lately, it's increasingly common to hear that fiber has become "the new protein." But as N. Gorelė points out, both nutrients are essential, and neither should be considered more important than the other.
"Fiber is the new protein" is probably more of a communication metaphor. Fiber is just as important as protein. But fiber is truly becoming a new foundation of everyday nutrition, not just an "extra add-on." Protein is a building material — without it, we can't rebuild tissue. Fiber is a regulatory substance (microbiota, fullness, metabolism) — without it, we can't optimally regulate energy, appetite, or inflammation. Both of these nutrients matter and should be an equal priority in nutrition. Every day, we should be asking ourselves: how much protein did I eat, and how much fiber did I get today?" says the specialist.
Millions of views on social media
Alongside the growing interest in fiber, a new term is spreading — "fibremaxxing," meaning deliberately increasing your fiber intake in everyday eating. On social media, this topic has already become a phenomenon — the hashtags #fibremaxxing and #fibermaxxing have been viewed more than 150 million times on TikTok. Among the flood of content: videos of chia seeds being sprinkled over morning porridge, bean or chickpea dishes being prepared, and nutrition specialists explaining why fiber should become an everyday priority. Solutions made in Lithuania are part of this trend too — for example, fruttberry fiber blends, which are easy to stir into everyday dishes or drinks.
"Fibremaxxing" is a balanced, gradual way of increasing your daily fiber intake. This trend encourages eating more of a variety of plant foods — fruit, vegetables, legumes, seeds, and whole grains — and it's also recommended to use natural fiber supplements. I think "fibremaxxing" can help people make more conscious choices in their everyday diet and, in doing so, contribute to a more balanced way of eating," N. Gorelė hopes.
Still not getting enough
Even so, despite the social media trend and increasingly frequent discussions on the topic, fiber intake statistics still aren't very encouraging.
"The recommended daily fiber intake for women is 25 grams, and for men 38 grams. Fiber needs decrease with age, and from age 50 onward, 21 grams is enough for women and 30 grams for men. However, it's been found that people don't get enough of it — often just about half of the recommended daily amount," says N. Gorelė
In theory, getting enough fiber sounds simple — more vegetables, legumes, whole-grain products. But in reality, our everyday habits often look quite different.
"A fast-paced lifestyle, irregular meals, and processed food show that our diets are unbalanced, and we really do end up with a nutrient imbalance here, fiber deficiency included. Additional sources, such as fruttberry fiber, can help fill this gap," says the nutrition specialist.
Easy to confuse the signals
The nutrition expert adds that fiber deficiency rarely shows up suddenly or dramatically. More often it's a slow, barely noticeable process, and its signals are easy to mistake for everyday tiredness or stress.
"How quickly someone notices the signs of fiber deficiency depends on how much they pay attention to their diet, how well they know their own body, and how interested they are in wellness. Some people notice quickly, while for others, a lack of fiber quietly does damage over a long period. When fiber is lacking, the body starts sending signals: frequent constipation, bloating, a heavy feeling after eating, energy swings, more frequent hunger. But some people chalk all of that up to stress or intolerance to certain foods. Some signs can be misleading, too. For example, energy swings or sudden bouts of hunger don't necessarily point to a lack of fiber — they can also be related to an irregular eating schedule or too many simple carbohydrates in the diet," says N. Gorelė.
