August 17, 2026, 2:29 am | Read time: 6 minutes
After protein pudding comes chia pudding. Just as we were all taught the importance of paying attention to our protein intake, the next food trend is here: fibermaxxing. This means eating as many fiber-rich foods as possible to maintain stable energy levels and improve digestion throughout the day. But are fibers more important than protein? And do they help more with weight loss? FITBOOK nutrition expert Sophie Brünke explains.
Protein and Fiber–we eat too little of one
The right amount of protein is a hotly debated topic in science. While a Cambridge researcher recently advocated for increasing intake recommendations, an analysis of over 350 animal and human studies suggested that less might be more when it comes to longevity.
Based on current recommendations in Germany (0.8 grams of protein per kilogram of body weight), the population consumes enough protein. According to the National Consumption Study II from 2008, the average protein intake in Germany across all age groups is above the estimated adequate intake level. So there’s no need to worry here.1
It’s a different story with fiber. According to the German Nutrition Society (DGE), one should consume 30 grams daily. However, adults in Germany only manage about 20 grams. Approximately 68 percent of men and 75 percent of women do not meet the guideline. That’s why I see fibermaxxing as a more sensible trend than the protein hype.
Also interesting: What happens if I eat too much protein?
What exactly are fibers and what can they do?
Fibers are indigestible food components found mainly in plant-based foods. These include fruits, vegetables, whole grains, legumes, nuts, and seeds. They promote good digestion, keep blood sugar stable (reducing energy slumps), and can even have preventive effects on diseases. The DGE lists cardiovascular diseases such as coronary heart disease and stroke, as well as type 2 diabetes, obesity, lower total and LDL cholesterol, high blood pressure, colon and breast cancer.2
During digestion, fibers are not or only partially broken down in the small intestine, where most nutrient absorption occurs. They move on to the large intestine, serving as food for beneficial gut bacteria–those bacteria that promote a healthy gut flora. That’s why many fibers are considered prebiotics. Their fermentation produces short-chain fatty acids, which provide energy to the cells of the intestinal lining, support the gut barrier (e.g., against pathogens), and have anti-inflammatory effects.3
There is a basic distinction between soluble and insoluble fibers. Soluble fibers bind water, form a gel-like mass, and are particularly well utilized by gut bacteria. Insoluble fibers, on the other hand, increase stool volume and stimulate bowel activity. Both forms complement each other and contribute to gut health.
Help with weight loss–how well do protein and fiber satisfy?
Both protein and fiber are credited with having a particularly satisfying effect. Each has its own way: fibers swell, increase their volume, and ensure that food stays in the stomach longer. Protein, on the other hand, stimulates the release of satiety hormones during digestion.4 But they also work together. For one, we tend to drink a bit more when we eat proteins, as their breakdown products are excreted through the kidneys. Similarly, we should drink more with fibers so they can swell and not cause discomfort. And the additional water can also fill the stomach. Moreover, a high protein content in a meal, like fibers, can flatten blood sugar spikes and prevent cravings. Perfect for a diet.
If it’s difficult to meet both protein and fiber intake within a calorie-reduced diet, focus on protein. The reason is that otherwise, our body will draw proteins needed for metabolic processes from the muscles. Additionally, you can counteract this unwanted effect with strength training.
Why fiber is so important for the body
What fast or Slow Digestion Says About Your health
Rely on the food-first principle
Whether it’s protein or fiber, try to meet your intake through food before turning to supplements. Instead of protein powder, you can try adding low-fat quark to porridge or using cream cheese in sauces instead of cooking cream. For fiber, a tablespoon of flaxseeds or psyllium husks in yogurt can help, or a handful of nuts as a snack in between–more on that below. The advantage is that you also get a range of other important nutrients from the food, not just the isolated form of a nutrient.
Currently, sodas enriched with fiber are also popular. These are fine as an exception. However, they also contain sweeteners, which may negatively affect the gut microbiome. And they naturally contain only soluble fibers–relying solely on them to meet fiber intake is not a good idea.
Conclusion
We can conclude that protein and fiber each have their own effects and benefits. I wouldn’t eliminate either from my diet. However, when considering the initial question of importance, proteins take the lead. Protein is an essential nutrient without which we couldn’t live. Especially during a diet, protein intake should be the highest priority to protect muscles from breakdown. But a diet devoid of fiber would also have significant health disadvantages. Therefore, instead of pondering which is more important, consider them as a complementary duo.