Fibermaxxing: Why Women Should Focus More on Fiber Than Protein

In recent years, nutrition conversations seem to revolve around one thing: protein. On social media, in gyms, and on food packaging, everything is marketed as “high protein.” Many women consciously try to increase their protein intake for muscle building, satiety, or weight loss.

But something interesting is happening at the same time: while women are focusing more on protein, most are chronically under-consuming fiber.

More and more nutrition scientists are therefore highlighting a different priority: fibermaxxing — intentionally increasing your daily fiber intake. For women in particular, this may be even more important than obsessively counting protein grams.

When we look at the scientific data, we see a clear pattern: fiber deficiency is extremely common, while protein deficiency is relatively rare.

Research: protein versus fiber

A lack of dietary fiber is far more common than a lack of protein. In the Netherlands, the recommended daily fiber intake is 30 to 40 grams per day, according to the RIVM. However, data from the Dutch National Food Consumption Survey (VCP 2012–2016) shows that the average intake is much lower. Women consume about 20 grams of fiber per day, while men average around 23 grams, meaning that more than 90% of the Dutch population does not reach the recommended intake. A similar pattern is seen in the United States. Data from the NHANES (National Health and Nutrition Examination Survey) indicates that the average fiber intake is around 15 grams per day, while the recommended intake is 25 to 38 grams. As a result, about 95% of the population falls short of the recommendation. In scientific literature, this difference is often referred to as the “fiber gap.”

Protein deficiency, on the other hand, is rare in Western countries. The general recommendation is around 0.8 grams of protein per kilogram of body weight per day, while average intake often ranges between 1.0 and 1.3 grams per kilogram. According to organizations such as EFSA and the RIVM, nearly the entire population meets the minimum protein requirement. Protein deficiency is mainly seen in situations such as undernutrition, very old age with reduced appetite, or illness, but it is uncommon among the average healthy adult.

What is fibermaxxing?

Fibermaxxing simply means prioritizing foods that are rich in dietary fiber, especially plant-based foods.

Dietary fiber is found mainly in:

• vegetables
• fruits
• legumes
• whole grains
• nuts and seeds

These fibers feed beneficial gut bacteria, stabilize blood sugar levels, and support many processes in the body. Instead of building a meal around protein, fibermaxxing shifts the question to: Where is the fiber in this meal?

Most women eat far too little fiber

According to dietary guidelines, adult women should consume about 25–30 grams of fiber per day. In reality, most women consume much less. Large nutrition studies in Western countries show that women consume around 16 grams of fiber per day on average, which is only about 60% of the recommended intake.

Only 10–15% of women actually meet the recommended daily fiber intake. In other words, more than 85% of women consistently eat too little fiber.

This is significant because fiber plays a key role in many aspects of health, including:

• gut health
• hormonal balance
• blood sugar regulation
• satiety and appetite control
• inflammation regulation
• cardiovascular health

Many researchers now consider low fiber intake one of the most significant nutritional shortcomings in modern Western diets.

Protein deficiency is much less common

Although protein is important for muscle repair and muscle building, research consistently shows that protein deficiency in Western countries is uncommon. The recommended minimum intake is about 0.8 grams of protein per kilogram of body weight per day. For a woman weighing 65 kg (143 lbs), this equals about 52 grams of protein per day.

Most women reach this amount easily through normal eating patterns, even without consciously tracking protein. Protein is naturally present in many foods such as:

• grains
• legumes
• tofu and tempeh
• nuts and seeds

This does not mean protein is unimportant. However, the current trend of maximizing protein intake is often not the main nutritional issue for most women. More often, the problem is that meals contain too few fiber-rich plant foods.

Why fiber is particularly important for women

Fiber supports several physiological systems that are especially relevant for women’s health.

Fiber helps regulate hormones

Dietary fiber supports the removal of excess estrogen from the body through the digestive system.

Higher fiber intake has been associated with:

• more stable hormone levels
• reduced PMS symptoms
• a lower risk of certain hormone-related conditions

Fiber feeds the gut microbiome

Your gut microbiome contains trillions of bacteria that influence digestion, immunity, metabolism, and even mood. These bacteria rely heavily on dietary fiber as their main fuel source. When gut bacteria ferment fiber, they produce short-chain fatty acids such as butyrate. These compounds:

• strengthen the gut lining
• reduce inflammation
• support immune function
• influence metabolic and hormonal health

A low-fiber diet, in contrast, is associated with reduced microbial diversity and poorer gut health.

Fiber stabilizes blood sugar and energy

Fiber slows down the absorption of carbohydrates, preventing rapid spikes in blood sugar. This leads to:

• more stable energy levels
• fewer energy crashes
• reduced cravings and snacking

For women, who are often more sensitive to blood sugar fluctuations due to hormonal cycles and stress, this can make a significant difference in daily energy and mood.

Fiber supports digestive health

Constipation occurs about twice as often in women as in men. A fiber-rich diet helps support:

• regular bowel movements
• healthy intestinal transit
• reduced digestive discomfort

Interestingly, some studies suggest that very high-protein diets without sufficient fiber may increase the risk of constipation, while fiber intake helps prevent it.

Fiber reduces inflammation and disease risk

Growing evidence shows that higher fiber intake is associated with lower risks of chronic disease. Higher fiber consumption has been linked to:

• reduced risk of cardiovascular disease
• lower systemic inflammation
• improved metabolic health
• lower risk of certain cancers

For women, this is particularly relevant because chronic inflammation often plays a role in hormonal complaints, fatigue, and metabolic health.

How to increase fiber intake in daily life

Fibermaxxing does not mean obsessively counting fiber grams. It simply means increasing the amount and variety of plant foods in your diet.

Practical examples:

Breakfast
oatmeal with berries and nuts
chia pudding with fruit
whole-grain toast with hummus

Lunch
a large salad with beans or lentils
a whole-grain wrap with plenty of vegetables
a quinoa or bulgur bowl

Dinner
a generous portion of vegetables
legumes such as chickpeas or lentils
whole grains such as brown rice or farro

Snacks
fruit
nuts
carrots or cucumber with hummus

A useful guideline from microbiome research is to aim for about 30 different plant foods per week, which helps support a diverse and healthy gut microbiome.

The takeaway: fibermaxxing instead of proteinmaxxing

Nutrition culture has become heavily focused on protein. But when we look at the science, the bigger issue becomes clear. Protein deficiency is relatively rare in Western diets. Fiber deficiency, on the other hand, affects the vast majority of women.

For many women, it may therefore be far more beneficial to shift their focus toward increasing fiber intake.

More plants.
More variety.
More fiber.

Not as a diet, but as a foundation for better health.