What is "fibre maxxing" and why is it the latest health trend?

Fibre maxxing is the latest health trend aiming to intentionally increase dietary fibre intake to meet or exceed daily recommendations, supporting digestion, gut health, and overall wellness. 

Hello!!  What has Zing Wellbeing been teaching our members for the last two years?! We are huge believers that fibre is super important for our daily health. 

The experts are now supporting the latest influencer-led trend saying,

“It slows down digestion, it keeps you full for a longer time and stabilises your blood sugar levels and even helps your body absorb nutrients better,” dietitian Purva Gulyani told 7NEWS.

“Fibre is crucially important for maintaining our gut health,” gastroenterology specialist Simon Ghaly said. “It is associated with lower risk of bowel cancer, reduces irritable bowel syndrome and preventing heart disease and stroke.”

What is Fibre maxxing?

Fibre maxxing is a social media-driven trend encouraging people to consume more fibre-rich foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds to reach the recommended daily intake of fibre, which is about 25 grams for women and 38 grams for men.

The goal is to improve digestion, support a healthy gut microbiome, regulate blood sugar, and promote satiety. 
 
Types of Fibre
There are two main types of dietary fibre:

Soluble fibre: Dissolves in water, forms a gel-like substance, helps lower LDL cholesterol, slows digestion, and feeds beneficial gut bacteria. Found in oats, beans, apples, carrots, and psyllium. 

Check out our GUT HEALTH POWDER

 
Insoluble fibre: Does not dissolve in water, adds bulk to stool, and promotes regular bowel movements. Found in whole wheat bran, brown rice, nuts, seeds, and many vegetables. 
 
Most high-fibre foods contain both types, and both are important for overall health.

Health Benefits 

Increasing fibre intake through fibre maxxing can: 

• Support digestive regularity and gut microbiome diversity. 
   
  
• Help regulate blood sugar and reduce post-meal spikes. 
   
  
• Promote satiety, aiding in weight management. 
   
  
• Lower cholesterol and reduce the risk of cardiovascular disease. 
   
  
• Reduce inflammation and lower the risk of type 2 diabetes, obesity, and colon cancer.

How to Fibre maxx Safely

Increase gradually: Start with small increments (e.g., 5 grams per day) and increase weekly to allow your gut to  

Stay hydrated: Drink 2–3 litres of water daily to help fibre move through the digestive tract and prevent constipation. 
 
Spread intake throughout the day: Include fibre in breakfast, lunch, dinner, and snacks rather than consuming a large amount at once. 
 
Focus on whole foods: Prioritise fruits, vegetables, legumes, whole grains, nuts, and seeds over processed fibre supplements for maximum nutritional benefit. 
 
Monitor for digestive discomfort: Gas, bloating, or abdominal pain may occur if fibre is increased too quickly. Adjust intake as needed.

Foods to Include

High-fibre meals: Oatmeal with berries, lentil soup with whole-grain toast, avocado with whole-wheat toast. 
 
Snacks: Nuts, seeds, raw vegetables with hummus, fruit. 
 
Legumes: Beans, chickpeas, lentils, and peas are convenient and versatile sources of fibre. 

We have hundreds of high-fibre recipes on the Zing Wellbeing program.

Keep in mind

Fibre maxxing is generally safe for most people, but those with digestive conditions such as IBS, Crohn’s disease, ulcerative colitis, or a history of bowel obstruction should consult a healthcare professional before significantly increasing fibre intake.

Excessive fibre without adequate hydration can lead to constipation, bloating, or, rarely, intestinal blockage. 
 
Fibre maxxing is a beneficial trend when approached thoughtfully. The focus should be on gradually increasing fibre intake from a variety of whole foods while maintaining hydration, rather than attempting extreme fibre consumption. 

Done correctly, it supports digestion, gut health, blood sugar regulation, and long-term wellness. 

5 High Fibre Recipes

High Fibre Chocolate Date & Nut Slice

Ingredients (makes approx 12 squares depending on size of loaf tin) 

• 1½ cups rolled oats

• 1 cup pitted dates (soaked, add water to mixture as well)

• ½ cup walnuts

• 2 tbsp cacao powder

• 2 tbsp chia seeds

• 2 tbsp ground flaxseed

• Pinch salt

Method

1. Pulse all ingredients in a food processor until sticky.

2. Press into a lined loaf tin; refrigerate 2 hours.

3. Slice into squares. Enjoy! 

Macros (per square):

Cals 150 

Protein 4 g

Carbs 18 g

Fat 7g

Fibre 8 g

Spicy Mexican Chicken & Rice Bowl with Guacamole 

High fibre

Serve: 4

Ingredients: 

Chicken

• 500g chicken breast (VG omit chicken add extra beans if preferred)
• 1/2 tbsp olive oil
• 1 tbsp lime juice
• 2 tsp chilli powder
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper to taste

Rice Mixture

• 1 cup uncooked brown rice or quinoa
• 1 small onion, diced 
• 3 cloves garlic, minced
• 1 jalapeño, minced 
• 400g can diced tomatoes
• 2 cups low salt chicken stock 
• 400g can black beans, drained and rinsed
• 100g can corn, drained
• 1 tbsp chilli powder
• 2 tsp cumin
• 1 tsp garlic powder
• 1/2 lime, juiced
• Salt and pepper to taste

Guac

• 1-2 ripe avocados
• 2 tbsp diced red onion
• 2 tsp minced jalapeño or red chilli
• 1/4 cup coriander, chopped
• 2 ½  tsp lime juice
• 1/2 tsp sea salt or to taste

Method: 

In a medium bowl, place chicken with all the ingredients. Set aside to marinate for at least 30 minutes.

Bring a skillet over medium heat. Add the chicken and cook for 7-8 minutes undisturbed, flip and cook another 7-8 minutes until cooked through. Remove to let cool down to slice into cubes.  

In the same skillet, reduce heat to medium low, stir in the onions and jalapeño until translucent. Stir in garlic until fragrant. Add in the rice, stirring 2-3 minutes to toast slightly. 

Stir in spices, broth, canned tomatoes and beans. Bring to a boil then reduce to simmer uncovered for 15-20 minutes, stirring occasionally, until rice is tender. Stir in the corn, lime juice and diced chicken.

Make the guac: mash the avocado and mix in diced onion, jalapeno, coriander, lime juice and salt. 

Serve the rice in bowls. Top with cheese, Greek yoghurt and guac.

Macros per serve

Calories: 642 cal

Protein: 42g

Carbohydrates: 61g

Fat: 14g

Fibre: 14g

Tomato and chickpea soup

Serves 4

INGREDIENTS
• Extra virgin olive oil spray
• 1 small sweet potato
• 1 large onion, chopped
• 2 celery stalks, chopped
• 2 carrots, cut into rounds
• 1 red capsicum, chopped
• 3 garlic cloves, minced
• 1 tablespoon grated ginger
• 2 x 400g tin chickpeas
• 1 teaspoon coriander
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1 tsp chilli flakes
• 400g tin crushed tomatoes
• 1L Massel vegetable stock
• 1 lemon, juiced
• 1 cup chopped fresh parsley

METHOD

1. In a large Dutch oven, extra virgin olive oil spray over medium-high heat. Add the sweet potatoes, onions, celery, carrots, and capsicum. Season with salt & pepper. Cook, until the sweet potatoes have softened.
2. Add the garlic, ginger, chickpeas, and spices.
3. Cook for another 5 minutes, stirring regularly.
4. Add the crushed tomatoes and stock. Bring to a boil for 5 minutes, then reduce the heat to medium-low.
5. Cover the pot part-way and cook over medium-low heat for 25 minutes or until the vegetables are softened.
6. Depending on preference, can leave the soup chunky, or using a stick blender blend until smooth.
7. To finish add the lemon juice and fresh coriander or parsley.

Benefits
The combination of spices—coriander, cumin, turmeric, and chili flakes—adds antioxidant benefits and helps reduce inflammation. Garlic and ginger contribute immune-boosting properties and prebiotic gut feeding fibres. The tomatoes are rich in lycopene, supporting heart health, with lemon juice rich in Vitamin C vital for immune function.

CALORIES + MACRO NUTRIENTS per serve
CAL 324
PROTEIN 16g
FAT 4.7g
CARBS 43.3g
FIBRE 16g

Beef Broth

Serves – will depend on the amount of water added and volume yield after straining -approx. 30 x 1 cup serves 

Ingredients

• 4-6 good quality bones (I use split shin bones for a more gelatinous broth) 
• 1 tbsp. apple cider vinegar

• 3 generous pinches salt

• Lots of fresh cracked pepper 
• 2-3 carrots, sliced (unpeeled) 
• 1 bulb of garlic, chopped in half through the cloves (skin and all) 
• 1 bunch of parsley, include stems

• Leftover kale stalks

• 2 sticks of celery halved, or enough to fit in pot (including leaves)

• Fresh filtered water to cover the above 

TIP: You can roast off beef bones with olive oil, salt, and pepper for 10-15 minutes before putting them in the pot for a stronger flavoured broth. 

Method

1. Throw all the ingredients into a stock pot or large saucepan. Put on low to medium heat to simmer, covered with the lid, for 4-12 hours. The longer you leave the broth simmering, the more nutrients you will receive.
I do mine for at least 8 hours. 
2. Once cooled, strain all veggies and bones out (save liquid). 
3. Store your broth in airtight glass containers in the fridge after it’s cooled. It will last up to one week in the fridge, and up to 6 months in the freezer. Freeze in small batches for easy thawing, or even in ice cube trays for when recipes call for stock. 
4. Season to taste and add other goodies into the broth when you’re ready to eat. 
5. Estimated in total (dependant on water, reduction and cuts/bones used)

Benefits

Bone broth is often recommended for digestive health, including reducing bloating, due to its rich nutritional profile and soothing properties.

Bone broth is rich in gelatin, which is derived from collagen.

Gelatin can help support the integrity of the gut lining, potentially reducing gut permeability (leaky gut), which is associated with bloating and other digestive issues.

The amino acids in bone broth, particularly glutamine, glycine, and proline, are known to support gut health by helping to repair the gut lining and reducing inflammation, both of which can alleviate bloating.

CALORIES + MACRO NUTRIENTS total serve

2808 Kcal 

231g Protein 

192g Fat 

45g Carbs

14.3g Fibre

High Fibre Berry chia seed pudding

Serve: 2 

Ingredients: 

• 1/3 cup chia seeds
• 3 tbsp hemp seeds
• 1 cup frozen strawberry/raspberry 
• 1 cup almond milk
• 1 tbsp honey
• 1/2 cup Greek yoghurt
• 2 tsp vanilla extract

Optional serve of strawberry or vanilla protein powder⠀⠀⠀⠀⠀⠀⠀⠀⠀

Toppings: fresh strawberry/ raspberry ⠀⠀⠀⠀

Method: 

Place your favourite frozen berries, milk, honey and yoghurt in a blender. Blend until smooth. 

In a medium bowl, add chia seeds and hemp seeds. Pour in the berry mixture and combine. Let it sit for at least 4 hours or overnight. 

To serve: put the chia pudding in a cup then spread Greek yoghurt, berry jam and top with fresh berries. 

Macros per serve

Cals 350

Protein 13g (extra 23g with added protein powder)

Carbs 24g

Fat 20g

Fibre 14g

Find more HIGH FIBRE recipes on the Zing Wellbeing App.