A new nutrition trend is spreading on social media: "Fibermaxxing". This means taking in as much fiber as possible every day. The promise ranges from better digestion to a longer feeling of satiety to a healthier intestinal flora.
The indigestible plant food components, i.e. dietary fiber, are among the essential components of a healthy diet. They are known in particular for their supportive effect on intestinal activity. It is now known that they also have a variety of effects in the human body, depending on their type and properties. Insoluble fiber is found in whole grain products and vegetables, among other things. In particular, it contributes to stool volume and regulated intestinal activity. Soluble fiber, which is found in oatmeal, apples and legumes, for example, can have a beneficial effect on blood sugar and cholesterol levels or slow down gastric emptying [1]. This is also one reason why dietary fiber can increase satiety. In addition, it has an effect on the release of appetite-regulating intestinal hormones (for example, GLP-1 and PYY). These mechanisms can support satiety and the regulation of food intake [2]. Some dietary fibers are metabolized in the large intestine by the microorganisms living there. They are the food for the intestinal bacteria, so to speak. Among other things, short-chain fatty acids such as acetate, propionate and butyrate are produced. These play a central role in the gut-brain axis, thus influencing communication between the gut and the brain and can regulate inflammatory processes and immune reactions. As a result, they can also have an impact on mood and cognitive function [1].
The health significance of dietary fiber has been investigated in numerous scientific studies. A comprehensive review by Reynolds and Kolleg evaluated the results of 185 prospective and 58 clinical studies. It was shown that a higher fiber intake was associated with a lower risk of cardiovascular disease, type 2 diabetes and colorectal cancer as well as with a lower overall mortality. There were also favorable effects with regard to body weight and cholesterol levels. Particularly clear correlations were found with a daily fiber intake of about 25 to 29 grams [3].
The fact that a high-fibre diet is by no means new is shown by traditional dietary patterns from different regions of the world. The Mediterranean diet or a varied, plant-based diet, as it is common in various regions of Asia, illustrate how a diverse selection of plant-based foods has long been part of a health-promoting diet. It also remains questionable how much fibre is really needed. The German Nutrition Society recommends that adults consume at least 30 g of fibre daily [5]. The European Food Safety Authority (EFSA) considers 25 g daily to be sufficient for normal bowel function [6]. These values are guidelines and not quantities that must be exceeded as much as possible [1, 2]. However, the average daily fibre intake in European countries is below the recommended amounts. A comparative review reports an average intake of 18–24 g per day for adult men and 16–20 g per day for women [7]. In contrast, "fibermaxxing" often increases the daily fiber intake to 50 to 70 g per day or even more. Despite the health benefits, an additional benefit cannot be derived equally for every increase and every type of fiber [8]. A very high fiber intake can also have disadvantages. Especially with a quick change, flatulence, bloating and abdominal pain can occur up to a change in bowel habits. If you don't drink enough, certain fibers can also promote constipation [9].
At first glance, "Fibermaxxing" supports a healthy diet. But is it enough to concentrate on the highest possible intake of a single food component?
If you look at the material side alone, 50 g of oatmeal contains starch, fat, protein and minerals in addition to 5.5 g of fiber. 100 g of cooked lentils with 4.3 g of fiber also provide the organism with vegetable protein, while nuts and seeds also provide valuable fatty acids and minerals [4]. Whole grains have an ideal composition in this respect, as they contain carbohydrates, fat, protein and some vitamins and minerals. It is therefore not only the fiber content that makes a food valuable from a material point of view, but the interaction of its ingredients. A food cannot be reduced to a single nutrient. Nor can the quality of a meal be judged solely by how many grams of fiber it contains. The quality of the food, taste, scent, consistency, preparation and atmosphere of the meal are also characterized. A meal that is freshly prepared and contains different plant-based ingredients can combine enjoyment and variety without having to count every nutrient.
"Fibermaxxing" picks up on a dietary recommendation and packages it in a modern social media trend. While nutrition trends are often temporary and often go hand in hand with the commercialisation of functional foods such as powders or shakes, the real added value lies in a balanced diet. It is diverse, healthy and, above all, can be implemented permanently, i.e. a long-term solution. Ultimately, the decisive factor is not to consume the highest possible amounts of a single nutrient, but to find a diet with high-quality foods that is stimulating and combines health, sustainability, diversity and enjoyment.
Bibliography
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[2] Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM. (2019): "Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials". Foods, 8(1):15. doi:10.3390/foods8010015.
[3] Reynolds A, Mann J, Cummings J, Winter N, Mete E, te Morenga L. (2019): "Carbohydrate quality and human health: a series of systematic reviews and meta-analyses". The Lancet, 393(10170):434–445. doi:10.1016/S0140-6736(18)31809-9.
[4] Max Rubner Institute. (2025): "Federal Food Key (BLS), Version 4.0 – German Nutrient Database". Karlsruhe. doi:10.25826/Data20251217-134202-0.
[5] German Society for Nutrition (DGE). (2021): "Dietary fibre". DGE reference values. Available online at: https://www.dge.de/wissenschaft/referenzwerte/ballaststoffe (accessed on 20.10.2026).
[6] EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). (2010): "Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre". EFSA Journal, 8(3):1462. doi:10.2903/j.efsa.2010.1462.
[7] Stephen AM, Champ MM-J, Cloran SJ, Fleith M, van Lieshout L, Mejborn H, Burley VJ. (2017): "Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health". Nutrition Research Reviews, 30(2):149–190. doi:10.1017/S095442241700004X.
[8] Yao F, Ma J, Cui Y, Huang C, Lu R, Hu F, Zhu X, Qin P. (2023): "Dietary intake of total vegetable, fruit, cereal, soluble and insoluble fiber and risk of all-cause, cardiovascular, and cancer mortality: systematic review and dose–response meta-analysis of prospective cohort studies". Frontiers in Nutrition, 10:1153165. doi:10.3389/fnut.2023.1153165.
[9] Mysonhimer AR, Holscher HD. (2022): "Gastrointestinal Effects and Tolerance of Nondigestible Carbohydrate Consumption". Advances in Nutrition, 13(6):2237–2276. doi:10.1093/advances/nmac094.
