Fiber-maxxing—increasing how much fiber you eat—has taken off online as awareness of fiber’s role in balancing blood sugar, supporting the gut microbiome, and helping prevent chronic diseases, including colon cancer, has risen. While the dietary guideline in the UK, where Rossi lives, is 30 grams of fiber daily, leading gut health scientists are pushing past that threshold.
How Much Fiber Do We Actually Need Daily?
Daily consumption of 50 to 60 grams of the hearty substance is consumed by Megan Rossi, a gut health scientist and dietitian working out of King’s College London, as she calculates. According to Rossi, our ancestors used to have 100 grams of fiber a day. Fiber is beneficial because it doesn’t feed the human part of us. It feeds the bacterial part of us. Business Insider learned from Rossi that when these microbes consume the fiber, they synthesize incredible compounds that support hormone balance, appetite regulation, gut barrier strength, and mental well-being. Although the official UK dietary guideline sits at 30 grams, Rossi aims for 50 grams because evidence suggests this amount could improve mood, although more research is needed. To ward off abdominal pain, gas, and bloating, professionals have consistently advised individuals to raise their fiber consumption slowly over time.
Pro Tip: Reaching a higher fiber goal doesn’t have to be complicated. Rossi doesn’t find it difficult to achieve her goal. “It’s not that hard if you’re thinking every meal, ‘OK, where am I getting my fiber from?'” she said.
Crafting a Fiber-Maxxed Breakfast
Morning meals offer an easy entry point for heavy fiber consumption. Rossi typically has overnight oats for breakfast, a breakfast choice containing around 18 grams of fiber. By blending oats with kefir—a live-bacteria-rich fermented milk beverage—she prepares fermented overnight oats rather than using standard milk. According to Rossi, the bacteria start to ferment it down, and actually produce organic acids and beneficial chemicals. To maximize nutritional value, she recommends adding mixed seeds, carrot, mashed banana, and walnuts to the oat mix.
Assembling the Super Six Lunch Bowl
Midday meals provide another strong opportunity to hit diverse plant-based targets. Rossi likes to include grains or legumes in her lunch. Lunch is typically a “throw-together bowl,” containing at least one of the six different plant-based food groups, or what Rossi calls “the Super Six”: Fruit, Veggies, Legumes, such as beans or chickpeas, Wholegrains, such as bulgur wheat or oats, Nuts and seeds, and Herbs and spices. To streamline prep work, once a week, Rossi preps a batch of cooked mixed grains like quinoa and buckwheat. Her typical midday meal consists of the prepared grains, canned beans, a dollop of yogurt, seeds and nuts, and a splash of balsamic vinegar alongside extra virgin olive oil.
Blending an Afternoon Fiber Boost
Snack time can bridge the gap between meals while delivering a substantial nutritional punch. As an afternoon snack, Rossi makes a fruit and vegetable-forward smoothie, which “is a really easy way to get an extra 10 grams of fiber, if not more,” she said. She heavily relies on frozen fruits and vegetables like mango, pineapple, kale, berries, and cauliflower, while consistently incorporating fresh carrot and cucumber. Rossi stated that she pairs every single portion of fruit with two portions of vegetables to offset the fruit’s natural sugar levels, subsequently combining them with a splash of regular milk, oat milk, and either kefir or yogurt.
Simple Stir-Fries for Dinner
Evening meals wrap up the daily fiber intake with warmth and variety. Rossi typically has a stir-fry for dinner, keeping the flavor profile interesting by she changes up the seasoning by using different herbs, spices, and sauces, such as having oregano instead of smoky paprika. The stir-fry base is always a protein source, plus mixed vegetables and a legume, she said. For a final sweet treat after dinner, Rossi likes to have frozen berries with kefir as a sweet treat. “It’s kind of whip it together like a little ice cream,” she said.
Did You Know? Rossi’s favorite evening treat combines frozen berries with kefir, which she kind of whips together like a little ice cream.
Frequently Asked Questions
What is fiber-maxxing?
Growing public awareness regarding fiber’s benefits for gut microbiome health, blood glucose regulation, and the prevention of chronic illnesses such as colon cancer has fueled the online trend of fiber-maxxing, which involves intentionally increasing dietary fiber intake.
How can I avoid bloating when increasing fiber?
To ward off abdominal pain, gas, and bloating, professionals have consistently advised individuals to raise their fiber consumption slowly over time.
What foods are highest in fiber?
Fiber is found in plant foods like fruits and veggies, whole grains, beans, nuts, and seeds.
Focusing on fiber? Explore additional expert interviews hosted by Business Insider, including insights on how Rossi structures her morning meal with overnight oats.
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