Why ‘Fibermaxxing’ Is All of the sudden All over the place — and How A lot Fiber You Truly Want | Blue Shield of California

by Beth Trimarco

If your social media feed is instantly filled with bean bowls, chia pudding and towering salads, you’re not imagining it. ‘Fibermaxxing‘ — the concept that loading up on fiber is the important thing to higher well being — is the most recent viral vitamin pattern, with influencers calling it ‘the protein of 2026.’

Angie Kalousek Ebrahimi, licensed vitamin coach and senior director of way of life medication at Blue Shield of California, understands why fiber is getting consideration, however she cautions towards turning anybody nutrient right into a fad or pattern.

“I’m old enough to remember the carb-load era,” mentioned Kalousek Ebrahimi. “People ate heaping plates of pasta because we were told more carbs meant more energy. It seems ridiculous today. No nutrient works in isolation. Fiber is essential, but it’s not a solo act.”

What precisely is fiber?

Fiber — or what our grandmothers referred to as roughage — is a carbohydrate present in plant meals that the physique doesn’t totally digest. It strikes by the digestive system to assist intestine well being, regulate blood sugar, decrease ldl cholesterol and assist us really feel full.

We want each sorts of fiber: soluble fiber for blood sugar and ldl cholesterol, and insoluble fiber for digestion and regularity. UCSF Health recommends 25-30 grams a day — but most Americans solely get about 15 grams.

“Fiber works best when it’s part of a larger nutritional conversation,” mentioned Kalousek Ebrahimi. “It’s not meant to crowd out other nutrients — it works alongside them.”

Getting actual about well being traits

While it’s tempting to attempt the “latest and greatest,” many wellness traits swing too far. In right this moment’s period of optimization, consuming can flip right into a numbers sport — however overemphasizing anybody nutrient results in imbalance. Protein helps muscle and metabolism; fiber aids digestion and blood sugar management; and fruits, greens, entire grains and wholesome fat ship nutritional vitamins and minerals that preserve every little thing operating easily.

“Your body needs a team, not a single star player,” she mentioned. “When you balance your macronutrients, your body thanks you with more energy, fewer crashes and less hunger.”

Kalousek Ebrahimi’s method to fiber is straightforward and sustainable: eat six to eight servings of vegatables and fruits a day and also you’ll naturally hit your goal — no monitoring required. She additionally recommends folding fiber-rich meals into meals you already take pleasure in: add beans or lentils to soups and salads, select entire grains, or toss additional greens into no matter you’re cooking.

And for anybody tempted to triple their fiber consumption in a single day, she presents some sensible recommendation: go sluggish.

“Your gut microbiome needs time to adjust. If you jump from low fiber to high fiber in a day, your gut will absolutely let you know,” she mentioned. “And truly, overload isn’t necessary. Anything over 35 grams a day isn’t doing much for you.”

The backside line? Fiber deserves its second — simply not on the expense of steadiness. Nutrition traits come and go, however regular, balanced consuming lasts. When you intend for protein-, fiber- and nutrient-packed meals collectively, you’re supporting your long-term well being — not simply the following viral second.

For extra vitamin instruments, recipes, and way of life assist, obtainable at no further value to most Blue Shield members, go to our digital lifestyle-medicine platform, Wellvolution.

Angie’s Recipe for Lentil and Potato Stew — with a Twist

Ginger candy potato and coconut milk stew with kale and lentils is tremendous flavorful, stunning and hearty. It’s the right winter meal with a great deal of fiber and micronutrients.

Ingredients

• 1 TBSP coconut oil
• 1 medium yellow onion (diced)
• 1/2-1 tsp dried chili flakes
• 1/2 tsp floor coriander
• 1/2 tsp floor cumin
• 1/2 tsp floor turmeric
• 2-inch piece contemporary ginger, peeled and minced
• 3 cloves garlic, peeled and minced
• salt and floor black pepper, to style
• 1.5 lbs candy potatoes, peeled and diced into 1-inch items
• 1/2 cup dry brown lentils, picked over
• 4 cups vegetable inventory
• 13.5 oz can full-fat coconut milk
• 1 bunch kale, stems eliminated and leaves chopped (about 4 packed cups of chopped kale)
• Chopped cilantro, additional chili flakes, lime wedges, and/or nigella seeds for garnish

Instructions

1. Heat a big, heavy-bottomed soup pot over medium warmth
2. Add coconut oil to the pot and let it soften
3. Add onions and sauté, stirring sometimes till translucent and mushy (about 5 minutes)
4. Add chili flakes, coriander, cumin and turmeric, sauté till aromatic (about 1 minute)
5. Add the ginger and garlic and prepare dinner for one more minute
6. Add a pinch of salt and pepper
7. Add the candy potatoes and lentils, stir to coat within the spices
8. Add the vegetable inventory and stir, scraping up any browned bits on the underside of the pot
9. Season liberally with salt and pepper.
10. Place the lid on prime of the pot and produce to a boil
11. Once the stew is boiling, decrease the warmth to a simmer till the candy potatoes are nearly falling aside, and the lentils are tender (about half-hour)
12. Add the coconut milk and kale to the pot and stir
13. Place the lid on prime and proceed to simmer the stew till the kale is wilted and vibrant inexperienced (about 3-4 minutes)
14. Bring the stew again as much as a powerful simmer and do a style verify: add extra salt, pepper, chili and so on. to style
15. Serve sizzling with elective chopped cilantro, additional chili flakes, lime wedges to squeeze on prime and nigella seeds
16. Ready in about an hour!

Recipe Notes

• Coconut milk is of course candy, and so are candy potatoes. I wish to steadiness issues out with quite a lot of dried chili, however add to no matter spice stage you would like.
• Chard or mustard greens would even be scrumptious instead of the kale.
• For additional protein, add hen or tofu.