The aim is simple: to reach the recommended 30g of fibre per day, something most adults in the UK currently fall short on. The good news is that fibremaxxing is not about restrictive eating. Instead, the onus is on inclusion, building meals that are naturally hearty, satisfying and packed with plants. Think robust salads, bean-filled lunches, leafy greens and even smarter sweet treats. These recipes are a very good place to start.
Berry & Nut Butter Porridge
Olive Magazine
Porridge always makes for a good start to the day. Slow-release energy and comfort in a bowl, it also makes for the perfect vehicle for added fibre – here in the form of berries, almond butter and almonds. An easy way to start your fibremaxxing day – and one that works just as well for little and big ones.
Get the recipe.
Kale Caesar Salad
BBC Good Food
This is, simply, a textbook example of fibremaxxing done properly. Here, the classic Caesar gets a modern, gut-friendly twist thanks to robust kale leaves that bring considerably more fibre (and staying power) than traditional lettuce. Tossed with crunchy croutons, parmesan and a punchy dressing, it still delivers all the salty, creamy satisfaction you want from a Caesar salad – just with considerably more nutritional heft. Add grilled chicken or chickpeas to make it even more sustaining.
Get the recipe.
Crispy-Skinned Chicken With Roasted Jersey Royals & Watercress Stuffing
BBC Good Food
Fibre-rich eating need not involve endless bowls of pulses. This deeply comforting crisp-skinned roast chicken, golden Jersey Royals and peppery greens woven through the stuffing is hearty yet elegant. Watercress adds fibre alongside freshness, while the potatoes keep things hearty. Bookmark this for everything from weeknight suppers to dinner parties with friends.
Get the recipe.
Baked Cod & Butterbeans
Olive Magazine
Quick, easy and packed full of fibre, this moreish dish is one that works beautifully across the seasons: it's comforting in winter yet somehow redolent of beach-side Mediterranean suppers in summer. Perfect for mid-week suppers or to feed a crowd.
Get the recipe.
Fibre Feast Smoky Bean & Sweet Potato Burgers
The Gut Health Doctor
Who said you couldn't eat burgers while trying to max your fibre intake? These ones, from The Gut Health Doctor no less, are like manna from heaven for your microbiome, with veggies, herbs and spices a-plenty packed in there for good measure. They also happen to be crowd-pleasingly delicious.
Get the recipe.
Bean Panzanella
Waitrose
Beans are the undisputed heroes of the fibremaxxing movement, and this clever spin on a Tuscan panzanella deftly demonstrates why. Combining creamy beans with tomatoes, crisp vegetables and chunks of bread that soak up all the dressing, it manages to feel at once wholesome and indulgent. It's also the kind of low-effort lunch that nutritionists love because it layers several fibre sources together naturally, without having to rely on supplements or ultra-processed high fibre snacks. Ideal.
Get the recipe.
Asapargus Spring Panzanella
Anna Jones
Another spring day, another panzanella – this time from queen of the veg, Anna Jones and featuring asparagus, beans, peas, spinach with bread, lemon and buttermilk. It is wildly good, and will make your microbiome very happy indeed.
Get the recipe.
Chill Chocolate Tiffin Bites
Waitrose
Now for some reassuring news for the sweet-toothed: fibremaxxing does not mean abandoning pudding. These no-bake chocolate bites sneak fibre in through nuts, dried fruit and wholegrain ingredients, while the chilli gives them a grown-up edge. Unlike many more virtuous 'treats' these do not cross into the territory of tasting like punishment – the sweet spot for any sustainable health trend.
Get the recipe.
FAQs: Fibremaxxing
What is fibremaxxing?
Fibremaxxing is the trend of intentionally increasing fibre intake through foods such as beans, lentils, vegetables, wholegrains, nuts and seeds in order to support gut health, digestion and satiety.
How much fibre should adults eat daily?
Most health experts recommend around 30g of fibre per day for adults, though many people in the UK consume far less than this.
What foods are highest in fibre?
Beans, lentils, oats, chia seeds, raspberries, leafy greens, nuts, wholegrains and chickpeas are all excellent fibre-rich foods.
Can you eat too much fibre?
Yes. Increasing fibre too quickly can cause bloating, abdominal discomfort and constipation, particularly if you are not drinking enough water. Experts recommend building intake gradually.
Is fibremaxxing actually healthy?
Unlike many viral wellness trends, nutrition experts broadly support increasing fibre intake – provided it comes from balanced, whole foods rather than extreme diets or supplements.
