For a long time, the world of nutrition has focused on proteins – the building blocks of the body, the foundation of strength and recovery. We counted grams, chose products labeled “protein” and learned to understand their importance for the body. However, as science increasingly speaks about the intestinal microbiota, another nutrient that has been much less discussed for a long time – fiber – is coming to the fore. The term “fibremaxxing” is rapidly gaining popularity on social networks, and videos tagged with this hashtag are gaining millions of views. So, why is fiber today called the new foundation of daily nutrition? Nutritionist Neringa Gorelė shares insights into this phenomenon.
The body needs both soluble and insoluble fiber
Although fiber is increasingly talked about today, many still associate it only with digestion. In fact, its role in the body is much broader.
" Dietary fiber, also called fiber or "the body's broom" in Lithuanian, can be defined as carbohydrates of plant origin. An interesting fact is that fiber is indigestible because it is not broken down by digestive enzymes. It also does not provide energy like other carbohydrates, but is essential for our body. It is important to know that there are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel. It slows down "It helps to keep you feeling fuller for longer, stabilizes blood sugar levels , reduces "bad" cholesterol levels , and feeds good gut bacteria. Insoluble fiber does not dissolve in water and remains almost unchanged. It increases stool volume, promotes bowel movements, helps prevent constipation, and "cleanses" the digestive tract. The body needs both types of fiber, because together they maintain a healthy gut, take care of metabolism and digestion," explains nutritionist N. Gorelė.
Is the gut the second brain?
In recent years, science has been paying increasing attention to how fiber affects the intestinal microbiota – a complex ecosystem of billions of bacteria on which much more depends than we might think.
" Soluble fiber" act as prebiotics, so they have a positive effect on our intestinal microbiota. When the microbiota receives enough fiber, the diversity of bacteria increases, the number of microbes that promote inflammation decreases, and the regulation of the entire body system improves. Even things such as the beauty of the skin, the immune system, emotional well-being and energy levels depend on the microbiota. About 70 percent. of the immune system cells are in the intestine, so if it works 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 also called the second brain, because 90 percent of serotonin (the happiness hormone) is produced in the gut. Microorganisms are involved in the production of neurotransmitters, so a sufficient amount of fiber can be associated with a lower risk of depression, more stable mood, and less anxiety. A lack of fiber can affect poor food absorption, which reduces our energy levels. Proper fiber intake stabilizes blood sugar levels, so there are no sudden "sugar spikes and drops", which means stable energy," says N. Gorelė.
Extremely important in the prevention of cardiovascular diseases
The nutritionist adds that fiber also plays a very important role in regulating feelings of satiety and appetite - a lack of it can promote both a craving for sweets and a constant desire to snack.
"Fiber is one of the most important physiological regulators of satiety. It works not only 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 a weaker feeling of satiety after a meal, more frequent hunger and desire to snack, cravings for sweets, overeating in the evening, and energy fluctuations. Thus, fiber can be useful for weight control, appetite regulation, and reducing sugar cravings," says the specialist.
She also adds that fiber is also extremely important for cardiovascular health.
"Fiber helps remove excess cholesterol and suppresses inflammation - both of these processes are key in preventing cardiovascular disease," says the nutritionist.
Back at the center of the nutrition debate
Fiber has been mentioned in dietary recommendations for decades. However, it is only recently that it has become one of the hottest topics, both at scientific conferences and on social media. According to N. Gorėla, fiber's return to the center of nutritional discussions is no coincidence.
"The fact that fibers have returned to the spotlight is not a matter of fashion, but a change in scientific perspective." "In my opinion, fiber is returning to the center of discussion because over the past 15-20 years, the understanding of the gut has fundamentally changed. The effects of fiber deficiency have become apparent, and the biological effects and quality of nutrients, not just calories, have also become more relevant. In the past, the gut was considered a digestive organ, but now the topic of microbiota has also become an integral part of it. Thus, fiber has become the center of attention, because it is the main "fuel" for the microbiota. Without it, this system does not function optimally," says the expert.
Becomes a new staple in your daily diet
Recently, it has been increasingly heard in the public sphere that fiber has become the “new protein.” However, as N. Gorelė states, both of these substances are necessary and one cannot be considered more important than the other.
“Fiber is the new protein” is probably more of a communication metaphor. They are just as important as proteins. However, fiber is really becoming a new basis for daily nutrition, and not just an “additional supplement”. Protein is a building material, without it we cannot rebuild tissues. Fiber is a regulatory material (microbiota, satiety, metabolism), without it "We can't optimally regulate energy, appetite, inflammation. Both of these nutrients are important and should be an equal nutritional priority. We need to think every day, 'How much protein did I eat and how much fiber did I get today?'" says the specialist.
Millions of views on social media
Along with the growing attention to fiber, a new term is also spreading – “fibremaxxing”, which means consciously increasing the amount of fiber in the daily diet. This topic has already become a phenomenon on social networks – the hashtags #fibremaxxing and #fibermaxxing have been viewed more than 150 million times on the TikTok platform. In the user stream – videos in which chia seeds are sprinkled on morning porridge, bean or chickpea dishes are prepared, and nutritionists explain why fiber should become a daily priority. Solutions developed in Lithuania are also joining this trend – for example, “fruttberry” fiber mixtures , which are easy to mix into everyday meals or drinks.
Fibremaxxing is a balanced and gradual increase in daily fibre intake. This involves eating a variety of plant-based foods – fruits, vegetables, legumes, seeds and whole grains – and also recommends the use of natural fibre supplements. I believe that fibremaxxing "can teach us to make more conscious decisions in our daily diet and thus contribute to its balance," hopes N. Gorelė.
Still not consuming the required amount
However, despite trends on social media and increasing discussions on the topic, fiber consumption statistics are still not encouraging.
" The recommended daily amount of fiber for women is 25 grams and for men 38 grams. The need for fiber decreases in older age ; from the age of 50, 21 grams are sufficient for women and 30 grams for men. However, it has been found that people do not consume enough of these substances, i.e. only half of the recommended daily intake," says N. Gorelė.
In theory, getting enough fiber seems simple – eat more vegetables, legumes, and whole grains. However, in reality, our daily habits often look quite different.
"The intense pace of life, irregular meals, and processed foods indicate that the diet is unbalanced and we will definitely have an imbalance of macronutrients, including a lack of fiber. Additional sources, such as "fruttberry" fiber , can help fill this gap," says the nutritionist.
Signals are easy to confuse
The nutrition expert adds that fiber deficiency rarely manifests itself suddenly or dramatically. More often, it's a slow, unnoticeable process, the signals of which are easily confused with everyday fatigue or stress.
"How quickly a person will notice the signs of a fiber deficiency depends on how much they care about their diet, know their body, and are interested in their health. There are cases when a person notices quickly, but there are also those for whom a fiber deficiency silently harms them for a long time. When there is a lack of fiber, the body starts sending signals: frequent constipation, bloating, a feeling of heaviness after eating, energy fluctuations, and a more frequent feeling of hunger. But there are people who attribute all this to stress or intolerance to certain food products. Some signs can be misleading. For example, energy fluctuations or sudden episodes of hunger do not necessarily indicate a fiber deficiency - they can also be related to an irregular eating pattern or an excessive amount of simple carbohydrates in the diet," says N. Gorelė.
