{"id":238348,"date":"2026-01-17T17:05:07","date_gmt":"2026-01-17T17:05:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/238348\/"},"modified":"2026-01-17T17:05:07","modified_gmt":"2026-01-17T17:05:07","slug":"fiber-is-coming-for-coffees-protein-craze","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/238348\/","title":{"rendered":"Fiber is coming for coffee\u2019s protein craze"},"content":{"rendered":"

In an August podcast episode of The Daily, titled \u201cHow America Got Obsessed With Protein,\u201d<\/a> food journalist Elizabeth Dunn delves into what was undoubtedly the biggest food trend<\/a> of 2025: protein-maxxing. Everyone, it seemed, was scrambling to load up on the humble macro. Influencers gleefully showed off their high-protein diets<\/a>, complete with eggs, cottage cheese, poultry and red meat. Many also touted their high-protein snacks, which ranged from slices of cold cuts to homemade chicken chips<\/a> made from seasoned, ground meat.<\/p>\n

Major food companies were even hellbent on following the bandwagon. Protein was added to classic buttermilk pancakes, courtesy of IHOP<\/a>. Protein was sprinkled onto popcorn, thanks to Khloud by Khlo\u00e9 Kardashian<\/a>. And protein was steeped in our favorite beverages, thanks to both Starbucks<\/a> and Dunkin\u2019<\/a>.<\/p>\n

Protein\u2019s sheer prevalence prevails in the new year, especially in the wake of new dietary guidelines<\/a> that place red meat at the very top of the food pyramid. But it\u2019s slated to face some competition from yet another macronutrient.<\/p>\n

That\u2019s according to Oatly\u2019s first-ever Future of Taste report<\/a>, which predicts that fiber is coming for protein\u2019s crown within the coffee scene.<\/p>\n

\u201cAfter first emerging on TikTok in Autumn 2024, \u2018fibremaxxing\u2019 (or fibERmaxxing) suddenly spiked this summer, sending the world\u2019s media into a chia-induced frenzy. Pageviews for articles mentioning the term jumped 9500% between June to July,\u201d states the report, which features insights from over 200 expert interviews, baristas and partners at CultureLab<\/a>.<\/p>\n

Indeed, fiber has been enjoying a moment recently. Last March, The New York Times published the article, \u201cWhy Are We Living in the Golden Age of \u2018Gut Soda\u2019?\u201d<\/a> pointing to the rising popularity of prebiotic sodas like Olipop and Poppi. According to Artizon<\/a>, a market research platform, the global prebiotics market is set to increase from $6.95 billion in 2023 to $13.26 billion by 2029.<\/p>\n

\u201cBig macro-level shifts tend to be reactive,\u201d Oatly\u2019s report states. \u201cIf the \u201820s have so far belonged to protein, itself a reaction to the vegan-mania of the \u201810s, we\u2019d expect to see a digestion-conscious movement coming down the line in response. Cue [fiber\u2019s] walk-on music.\u201d<\/p>\n

Want more great food writing and recipes? Sign up for Salon\u2019s free food newsletter<\/a>, The Bite.<\/p>\n

Understandably, fiber\u2019s takeover of the coffee space raises several questions. What does that actually look like? How much is too much? And what are the nutrition benefits \u2014 and, possible, detriments?<\/p>\n

I spoke with a few coffee experts to dissect what \u201cfibermaxxing\u201d our coffee entails:<\/p>\n

What exactly is fibermaxxing, explained in simple terms?<\/p>\n

Like its name suggests, fibermaxxing is an ongoing, social media-centric trend of maximizing dietary fiber intake by consuming fiber-rich foods like fruits, veggies, legumes, seeds, nuts, whole grains and supplements (psyllium, methylcellulose, or polycarbophil).<\/p>\n

\u201cI think this trend is the meeting point of a couple different trends that were existing already, one being gut health,\u201d explains Cara Harbstreet, M.S., R.D., L.D., Oatly\u2019s Director of Nutrition. \u201cA lot of folks have taken a big interest in overall health and wellness and just how they feel day to day. Linking that to gut health was an obvious next step. So, we\u2019ve seen that growing interest there with probiotics and prebiotics and more of the supplement space. But now, that has trickled into other foods and just a growing awareness of the role of fiber for health and well-being.\u201d<\/p>\n

Current dietary guidelines say that most people should consume 14 grams of fiber for every 1,000 calories in their daily diet. That\u2019s approximately 25 to 28 grams of fiber per day for women and 28 to 34 grams per day for men. However, many U.S. adults aren\u2019t meeting those requirements. The American Society for Nutrition reported in 2021 that only five percent of men and nine percent of women were eating the recommended daily amount of dietary fiber. Additionally, colorectal cancer (CRC) rates have been on the rise in young adults. The American Cancer Society (ACS) reported that \u201cone in five people diagnosed with CRC are now under the age of 55.\u201d<\/p>\n

Hence why fiber intake has become such a newfound craze. Harbstreet says fibermaxxing is an \u201cevolution\u201d of the protein-maxxing trend.<\/p>\n

\u201cThis is where I think there\u2019s still a lot of confusion with fiber,\u201d she adds. \u201cAs we\u2019ve seen with protein, a lot of folks tend to adopt the thinking that if a little bit of something is good for me, then more must be better. And, therefore, the maxxing component comes into play, where all of a sudden this interest kind of overtakes other aspects of a balanced diet.\u201d<\/p>\n

Insoluble vs. soluble fibers?<\/p>\n

\u201cI like to think of soluble fiber as a sponge,\u201d Harbstreet says. \u201cThat\u2019s an easy way to remember that it\u2019s going to draw in that liquid. It\u2019s going to expand and add bulk as it travels through the GI system.\u201d<\/p>\n

She continues, \u201cInsoluble fiber is a little bit different. It\u2019s more like a broom, where it\u2019s going to come through and sweep things along, kind of help clear things out.\u201d<\/p>\n

Neither type of fiber is better than the other, but they are different functionally, Harbstreet underscores. Soluble fibers tend to add thickness and a creamy component, which is preferable when making a latte. Insoluble fibers, since they lack that absorptive effect, may cause separation when added to a cup of coffee or settle at the bottom of the mug. From a palatability standpoint, soluble fibers are more favorable.<\/p>\n

\u201cWe know that fiber is showing up in in current conversations around changes to the dietary guidelines,\u201d Harbstreet says. \u201cThat distinction is important when you think about fiber in the big picture \u2014 and understanding that both types have a role to play and which food sources, or in this case, beverages, can provide those.\u201d<\/p>\n

What does fiber in coffee look like?<\/p>\n

It\u2019s important to note that brewed coffee already contains soluble dietary fiber. An eight-ounce cup of coffee could contain nearly 1.5 grams of fiber, while 3.2 cups could have nearly five grams, according to Scientific American<\/a>. However, drinking coffee alone isn\u2019t enough to meet the minimum daily dietary fiber requirements.<\/p>\n

When it comes to making a fiber-rich cup of joe, plant-based milks are a great addition, says Nethra Rajendran, Beverage Experience Developer, Oatly North America. \u201cOat milk has a great neutral flavor and naturally-occurring fiber,\u201d she explains.<\/p>\n

Another easy incorporation is chia seeds. \u201cThey add a great texture that is sippable and can be used in pudding form,\u201d Rajendran says. For an indulgent breakfast option, she suggests making a tiramisu chia seed pudding with freshly-brewed espresso, oat milk, chia seeds, granola crumbles and a cacao dusting.<\/p>\n

You can even add a tablespoon or two of chia seeds to your favorite latte recipes and let them sit for 30 minutes before adding ice. \u201cWhen they are ready, I like to think of them as mini-fiber-bobas when I slurp them through a straw,\u201d Rajendran says.<\/p>\n

Seeds and pitted fruits can also be added in the form of pastes, purees and syrups.<\/p>\n

\u201cIngredients like dates and figs can really shine in drinks for natural sweetness and minerals,\u201d Rajendran explains. \u201cThey are little fiber bombs and great prebiotics, as well as a source of unrefined sugar.\u201d<\/p>\n

Black sesame is also having a moment, she continues. \u201cI love a black sesame latte with homemade black sesame paste that I throw in the food processor and then add that paste to oat milk with a shot of espresso. Not only are black sesame seeds high in fiber, but they are an excellent source of iron and are used as a hair growth super food in Asian cultures.\u201d<\/p>\n

What are some unconventional ways to \u201cfiber-fy\u201d your coffee?<\/p>\n

\u201cYou would be surprised by how many ingredients you can turn into a syrup, puree, paste or concentrate,\u201d Rajendran says.<\/p>\n

That includes corn tortillas, which can be infused alongside agave into your plant-based milk of choice, and sweet corn, which is Rajendran\u2019s personal favorite.<\/p>\n

\u201cYou can achieve a gorgeous slightly umami and sweet flavor by blending steamed or canned sweet corn kernels with oat milk and straining it,\u201d she explains. \u201cSome people like to keep in a little pulp for extra texture and fiber.\u201d<\/p>\n

For those who aren\u2019t big on crafting their own syrups or infusions, Rajendran recommends experimenting with fermented, umami flavors made from fiber-containing foods, like miso, tahini and gochujang, and adding them to your lattes for a hint of savory.<\/p>\n

For a sweet alternative, Rajendran points to Tepache, a traditional Mexican beverage made by fermenting pineapple peels and core with piloncillo (or brown sugar) and other spices (like cinnamon) in water for a few days at room temperature.<\/p>\n

\u201cThe result is a tangy, and fizzy drink,\u201d she continues. \u201cWe are seeing people get creative with the Tepache coffee fusion \u2014 either adding finished Tepache to cold brew or adding coffee beans in the initial fermentation process with the pineapple rinds. We find that adding some oat milk balances the high acid profiles from both the coffee and Tepache and adds a creamier, rounded taste.\u201d<\/p>\n

How much fiber is too much?<\/p>\n

As the old adage goes, too much of a good thing can be bad, which applies to fiber intake too. The main concern is people not getting enough fiber. But on the flip side, exceeding the recommended amounts of daily dietary fiber can cause several unpleasant GI symptoms, like bloating, abdominal pain, flatulence and constipation.<\/p>\n

\u201cIn addition to thinking about proteins spread evenly throughout the day, include fiber with that too,\u201d Harbstreet says. \u201cLoading it up in one large dose at a time likely does contribute to some of those GI symptoms that that can make us feel uncomfortable.\u201d<\/p>\n

Harbstreet also recommends pairing your fiber coffee with a complete meal, especially if you\u2019re planning on drinking it early in the day.<\/p>\n

\u201cSomething as simple as pairing it with a serving of fruit, getting protein from another whole grain or high fiber food source,\u201d she says. \u201cThis is an additive approach. We\u2019re not looking to replace things that you\u2019re already including in your diet. We\u2019re looking to add something that carries that benefit through even more strongly.\u201d<\/p>\n

Additionally, many people are indulging in coffee later in the day, as a way to have mindful moment or take a break from work, Harbstreet says.<\/p>\n

\u201cWe see fiber and coffee also playing really well in that space,\u201d she adds. \u201cYou\u2019re sort of mentally and emotionally fulfilled by that break. But also, you walk away from it feeling like, \u2018Hey, I\u2019m not actually feeling hungry still.\u2019\u201d<\/p>\n