In the ever-evolving landscape of wellness trends, TikTok has been a primary catalyst for shifting attitudes and behaviours around health. Recently, a new phenomenon has caught fire on the platform: fibremaxxing. Unlike many fleeting fads, this one has nutrition experts on board. At its core, fibremaxxing advocates the inclusion of high fibre meals throughout your day—and the science behind the movement is compelling and credible.
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Contents
- 1 What is Fibre Maxxing?
- 2 Which Foods are High in Fibre?
- 3 Top 10 High Fibre Foods to Include
- 4 What Meals Have High Fibre?
- 5 High Fibre Breakfasts
- 6 High Fibre Lunches
- 7 High Fibre Dinners
- 8 Fibre-Rich Snacks
- 9 Benefits of high fibre meals
- 10 How to Eat 30g of Fibre a Day
- 11 Sample 30g High Fibre Day
- 12 Tips for Successfully Eating 30g Fibre a Day
- 13 How Much Fibre Do I Need to Poop More?
- 14 Research Insights
- 15 Quick Guide Table: Fibre and Bowel Movements
- 16 Closing Thoughts
What is Fibre Maxxing?
Fibremaxxing, as the catchy name suggests, is all about maximising your daily fibre intake by intentionally seeking out and consuming a variety of high fibre meals throughout your diet. The trend urges people to focus on abundance, adding rather than restricting foods, by loading up on fibre-rich fruits, vegetables, legumes, nuts, seeds, whole grains, and plant-based foods.
Unlike previous wellness trends that revolved around avoiding certain nutrients or foods, fibremaxxing celebrates the power of diversity and volume and TikTok’s most popular creators are sharing recipes like chia seed puddings, bean-packed salads, and monster overnight oats with thousands of viewers looking to improve gut health, digestion, and overall wellness.
What’s distinct about fibremaxxing compared to other fads is its alignment with expert recommendations. The NHS suggests adults should aim for around 30 grams of fibre a day, yet most are falling woefully short, averaging just 20 grams. For once, a trend born on social media is bringing evidence-based nutrition to the masses.
Key Features of Fibremaxxing:
- High fibre meals throughout the day
- Emphasis on addition, not restriction
- Focus on gut health, regularity, energy, and overall wellbeing
- Inspiration from creative social media families and influencers sharing real-life food solutions
Which Foods are High in Fibre?
Eating enough fibre isn’t just about the odd salad or smoothie, it’s about consistently making choices that include a variety of high fibre foods with every meal. Let’s break down some of the top fibre contenders by category.
High Fibre Foods Table
| Food Category | Examples | Fibre Content (per typical serving) |
|---|---|---|
| Pulses & Legumes | Black beans, lentils, chickpeas, split peas | 6-15g per cup cooked |
| Whole Grains | Oats, quinoa, brown rice, barley, whole grain bread | 3-6g per serving |
| Nuts & Seeds | Almonds, chia, flaxseed, walnuts | 3-10g per ounce (28g) |
| Fruits | Raspberries, pears (with skin), apples, avocados | 4-8g per serving |
| Vegetables | Broccoli, carrots, beets, sweet potatoes | 2-6g per serving |
| Others | Artichokes, Brussels sprouts, popcorn | 4-10g per serving |
Top 10 High Fibre Foods to Include
- Black beans (15g per cup cooked)
- Lentils (8g per half cup cooked)
- Avocado (10g per medium)
- Chia seeds (10g per two tablespoons)
- Raspberries (8g per cup)
- Pear (with skin) (6g per medium)
- Broccoli (5g per cup cooked)
- Oatmeal (4g per cup cooked)
- Almonds (3.5g per ounce)
- Quinoa (5g per cup cooked)
By making these foods the foundation of high fibre meals throughout your day, reaching the magic 30g mark becomes much easier.
What Meals Have High Fibre?
Eating high fibre meals throughout the day means transparency and intention at breakfast, lunch, dinner, and with snacks. Here’s how to structure your plate:
High Fibre Breakfasts
- Overnight oats with raspberries, chia seeds, and almonds (up to 12g of fibre)
- Whole grain toast with avocado or nut butter (5-8g per meal)
- Smoothies using berries, spinach, flaxseed, and oats (8-10g)
- Oat bran flakes with milk and banana slices (7-9g)
High Fibre Lunches
- Salads built on leafy greens, chickpeas, lentils, quinoa, nut toppings (10-15g)
- Jacket potatoes with skin, baked beans, and grated cheese (8-12g)
- Soups like carrot, pea & lentil; or minestrone with whole grain bread (10-13g)
- Veggie nicoise salad with green beans and black beans (7g)
High Fibre Dinners
- Veggie and lentil curry with brown rice (13-16g)
- Whole-grain pasta with broccoli, chicken/chickpeas, and tomato sauce (8-12g)
- Stir fries with tofu, edamame, and sesame seeds (7-10g)
- Bolognese using whole grain pasta and adding lentils (10g)
Fibre-Rich Snacks
- Carrot sticks with hummus (4-6g)
- Popcorn (3-4g per small bowl)
- Fruit with nut butter (3-5g)
- Flapjacks with oats, fruit, and seeds (3-4g)
By assembling high fibre meals throughout, you can effortlessly approach or exceed the 30g daily goal.
Benefits of high fibre meals
Dietary fibre offers a wide array of health benefits that extend far beyond simply improving digestion and bowel regularity. Consuming an adequate amount of fibre is strongly linked to a lowered risk of major chronic diseases, including cardiovascular disease, type 2 diabetes, and certain cancers such as colorectal and breast cancer. Fibre helps reduce blood cholesterol levels by impeding absorption and lowering LDL (“bad”) cholesterol, which can improve heart health and reduce inflammation.
Additionally, it plays a crucial role in blood sugar regulation by slowing carbohydrate digestion and improving insulin sensitivity, which is vital for metabolic health. Fibre also feeds beneficial gut bacteria, promoting a healthy microbiome which influences immune function and even mental wellbeing through the gut-brain axis. The increased bulk and softness of stool from fibre intake also lowers risks of hemorrhoids and diverticular disease. Overall, fibre is a key dietary component that supports longevity, reduces mortality risk, and underpins multiple aspects of holistic health
How to Eat 30g of Fibre a Day
Successfully fibremaxxing isn’t about a single meal but about stacking high fibre meals throughout your day. Here’s a sample guide, drawing on real food-based UK and US plans:
Sample 30g High Fibre Day
Breakfast:
- Porridge (half a cup rolled oats) with berries and a tablespoon of mixed seeds (9g)
Lunch:
- Lentil and red pepper soup (half a pot) with a whole grain pitta and cheese, cucumber on the side (11.5g)
Dinner:
- Wholewheat pasta (70g dry) with a rich tomato and beef or lentil sauce + side salad (7g)
Snacks and Treats:
- Banana, apple, or pear (3g)
- Carrot sticks with hummus (3g)
- Chocolate oat flapjack (2g)
Total:
~32g fibre
Tips for Successfully Eating 30g Fibre a Day
- Prioritise variety: Mix different fruits, vegetables, whole grains, legumes, nuts, and seeds for total gut health.
- Include fibre in every meal and snack: Splitting fibre intake across your meals prevents digestive discomfort and maximises benefits.
- Keep hydrated: High fibre meals throughout the day require enough water to help fibre do its job effectively and avoid bloating or constipation.
- Increase intake slowly: Sudden increases can cause bloating, so up your fibre over several weeks.
How Much Fibre Do I Need to Poop More?
The connection between fibre intake and bowel movements is incredibly strong. Fibremaxxing focuses on a daily fibre intake of 25-38g, the threshold associated with improved stool frequency, consistency, and ease.
Research Insights
- Low fibre diets (under 15g per day) are strongly associated with hard, infrequent stools—bowel movement every 2-3 days or less.
- Optimal fibre intake (above 25g per day) is linked to regular, soft, and more frequent bowel movements, often daily, sometimes even two or three times a day if fibre and hydration are adequate.
- When subjects in one study raised their fibre from a low level to over 25g, their stool weight tripled, transit time fell by more than half (less constipation), and movement frequency improved from every 33 hours to every 19 hours.
- Higher fibre diets support the gut microbiome, increase stool bulk via insoluble fibres, and help regulate peristalsis needed for bowel movement.
What does this mean for daily life?
If you’re constipated or going less than every other day, fibremaxxing and emphasising high fibre meals throughout your day will likely help. But, increase gradually and drink plenty of water, as a sudden fibre overload can cause cramping and excess gas.
Quick Guide Table: Fibre and Bowel Movements
| Fibre Intake (g/day) | Stool Frequency | Stool Type / Ease |
| <15g | Every 2-3 days | Hard, small, often difficult |
| 25-30g | Once a day or more | Soft, easy to pass, larger |
| >35g | 1-3 times per day | Bulky, healthiest bowel profile for most |
Note: Individual needs vary—listen to your body and consult with a healthcare provider if issues persist.
Closing Thoughts
In a world where wellness trends so often miss the mark, fibremaxxing is a rare win. By centering on high fibre meals throughout your day, you can boost gut health, regulate your digestion, support healthy cholesterol, blood sugar, and even promote satiety for weight management, all without restriction or deprivation.
By taking inspiration from the fibremaxxing community, prioritising diverse, high fibre meals throughout your routine, and getting close to 30g a day, you’ll not only be riding a TikTok trend, but supporting lifelong, evidence-based wellbeing.
If you’d like to develop your knowledge and understanding of nutrition and its effect on exercise performance, our Level 4 RSPH Nutrition for Physical Activity and Sport qualification will provide you with the tools to offer more bespoke advice for clients who want to use nutrition to train smarter.
Disclaimer: This blog is for educational purposes and should not replace personal medical advice. Always consult your healthcare provider before making significant changes to your diet, especially if you have gut or digestive diseases.