Fibremaxxing vs. Proteinmaxxing: Navigating the Latest Diet Trends

In the ever-evolving world of wellness, dietary trends approach and travel. Currently, “proteinmaxxing” – a focus on high protein intake – is gaining traction, echoing principles from earlier diets like Atkins and Paleo. But a counter-trend, “fibremaxxing,” is emerging, championed by gut health research. This article explores both approaches, examining the science behind them and offering guidance on how to optimize your diet for long-term health.

The Rise of Proteinmaxxing

Proteinmaxxing centers around prioritizing protein, particularly lean meats, fish, and eggs, while minimizing carbohydrate intake. This approach builds on the foundations of the Atkins and Paleo diets, which emphasize protein’s role in satiety and metabolic processes. The appeal is often linked to the use of Continuous Glucose Monitors (CGMs), originally designed for diabetes management, now adopted for weight loss by tracking and stabilizing blood sugar levels through a ketogenic state – achieved with a protein-rich diet. Step One Foods explains that minimizing carbs and maximizing protein can shift the body from burning sugars to burning fat.

While protein is essential, particularly as we age, excessive intake can have drawbacks, including a potential lack of dietary fibre. The convenience of protein powders, a byproduct of dairy production, has further fueled this trend, finding its way into numerous processed foods.

The Fibremaxxing Response

In contrast to proteinmaxxing, fibremaxxing emphasizes increasing fibre intake through whole foods. This trend gained momentum following the release of the 2024 Netflix documentary, Hack Your Health: The Secrets Of Your Gut, which highlighted the importance of fibre and fermented foods for gut health. InsideTracker notes that the Atkins diet focuses on reducing refined carbohydrates and increasing protein, fiber, fruits, vegetables, and fats.

Research from the APC Microbiome institute at University College Cork (UCC) has been instrumental in promoting fibremaxxing. Dr. Jens Walter, professor of microbiome science at APC Microbiome, co-authored a study on the NiMe Diet (Non-industrialized Microbiome Restore diet), which prioritizes plant-based foods and fibre to support a healthy gut microbiome. “The NiMe diet is not vegetarian but a plant-forward diet,” says Dr. Walter. “It is based on two aspects. Firstly, how non-industrialised human populations eat and that they tend to have very low levels of chronic diseases.”

The NiMe Diet Principles

• Plant-Forward: Emphasizes whole, plant-based foods.
• Minimize Processed Foods: Avoids ultra-processed foods that disrupt the microbiome.
• Limit Inflammatory Foods: Discourages wheat, red meat, and high-fat dairy.

Dr. Walter emphasizes that a diverse diet rich in whole foods is key, and that fibremaxxing with whole plant-based foods is beneficial. He is more skeptical of fibremaxxing solely through supplements, as research suggests they may not provide the same benefits as whole food sources.

Fibre Types: Viscous vs. Fermentable

While increasing fibre intake is crucial, understanding different fibre types can further optimize your diet. Nutritionists now focus on viscous and non-viscous, and fermentable and non-fermentable fibres. Viscous fibre, found in foods like psyllium husks, legumes, and oats, slows down nutrient absorption and stabilizes blood sugar. Fermentable fibre, abundant in beans, feeds beneficial gut microbes.

Protein’s Place in a Healthy Diet

Despite the rise of fibremaxxing, protein remains an essential nutrient. The NiMe diet isn’t anti-animal protein; non-industrialized populations traditionally consume meat alongside plant-based foods. Beans, lentils, nuts, seeds, and soy-based foods are excellent sources of both protein and fibre.

Practical Application: The NiMe Plate

The NiMe Plate recommends a balanced approach:

• 70% Fibre-rich vegetables and fruits
• 25% Lean and low-fat proteins
• 5-10% Whole grains

Key Takeaways

• Prioritize Whole Foods: Focus on unprocessed, whole foods over supplements.
• Embrace Fibre Diversity: Include a variety of fibre-rich plant foods in your diet.
• Don’t Neglect Protein: Ensure adequate protein intake from lean sources.
• Listen to Your Body: Aim for at least 25g of fibre daily, and consider increasing to 40g based on individual needs and tolerance.

Fibremaxxing, grounded in scientific research, appears to be a beneficial dietary trend. By prioritizing whole foods, diverse plant sources, and adequate fibre intake, you can support gut health, reduce the risk of chronic disease, and promote overall well-being.