I've been fibermaxxing since before it had a name, and these 28 fibermaxxing recipes are the ones I keep coming back to. Fibermaxxing just means eating more fiber on purpose, and almost every idea here has 5 grams of fiber or more per serving.
Many of them are high protein too (not all, especially the snacks), so they keep you full until your next meal!
Why I Started Paying Attention to Fiber
Getting more protein was only half of what my trainer taught me. The other half was aiming for 25 to 35 grams of fiber a day. Pairing the two is what made my meals feel balanced and kept me full until the next one. - where is the rest of this? I feel like under activity you'd had one a little longer than this.
What Is Fibermaxxing?
Fibermaxxing is a social media trend where people focus on getting more fiber from whole foods like beans, berries, oats, chia seeds and veggies. This is coming off of last year's trend where everyone has been obsessed with eating more protein. Finally, people are realizing that eating more protein goes hand in hand with getting more fiber in your day.
General guidelines are about 25 grams of fiber a day for women and 38 grams for men, and most Americans fall short (Henry Ford Health).
The key is to go slow. University of Utah Health suggests adding about 5 grams a day for several days before adding more, and drinking extra water as you go. When I added fiber too fast, I felt it! If you have a digestive condition, check with your doctor first.
Easy Fiber Add-Ins
Small add-ins make a big difference. Stir them into oats, smoothies, salads and soups.
- 2 tablespoons chia seeds: about 10g fiber
- 1 cup raspberries: about 8g fiber
- ½ cup cooked lentils: about 8g fiber
- ½ cup black beans: about 7.5g fiber
- 1 medium pear: about 5.5g fiber
- ½ avocado: about 5g fiber
- 2 tablespoons ground flaxseed: about 4g fiber
- ½ cup shelled edamame: about 4g fiber
Want the full list? Grab my free Printable High Fiber Foods Chart.
The whole family can eat these recipes. Serve the same meal and let the kids pick their toppings, or set out a bowl of berries and roasted chickpeas for easy snacking.
Fibermaxxing Breakfast Ideas
1. Blended Cottage Cheese Overnight Oats
Blending the cottage cheese makes these oats extra creamy with no lumps, and each jar has 7g fiber and 21g protein. I make a few on Sunday so breakfast is ready all week. Get the recipe: Blended Cottage Cheese Overnight Oats.
2. Make Ahead Breakfast Burritos
These freezer-friendly burritos have 7g fiber and 28g protein each, and they reheat in minutes on busy mornings. Get the recipe: Make Ahead Breakfast Burritos.
3. Raspberry Protein Smoothie
Raspberries are one of the highest fiber fruits, which is how this smoothie gets 10g fiber along with 27g protein. Get the recipe: Raspberry Protein Smoothie.
4. Protein Yogurt Bowl
Greek yogurt, berries and peanut butter make a filling bowl with 10g fiber and 30g protein in about 5 minutes. Get the recipe: Protein Yogurt Bowl.
5. Healthy Oreo Overnight Oats
Cookies and cream for breakfast! These oats taste like dessert and still have 7g fiber and 22g protein. Get the recipe: Healthy Oreo Overnight Oats.
6. Blueberry Peanut Butter Smoothie
Blueberries and peanut butter taste like a PB&J in a glass, with 7.5g fiber and 29g protein. Get the recipe: Blueberry Peanut Butter Smoothie.
7. Black Beans with Eggs
A savory skillet breakfast with seasoned black beans and eggs, with 15g fiber and 23g protein per serving. Get the recipe from Budget Bytes: Black Beans with Eggs.
Want more? See all 25 High Protein High Fiber Breakfasts and my High Protein High Fiber Overnight Oats.
Fibermaxxing Lunch Ideas
8. Thai Chicken Salad with Peanut Dressing
Crunchy cabbage, carrots and edamame with a creamy peanut dressing give this salad 10g fiber and 33g protein. It's my favorite meal prep lunch. Get the recipe: Thai Chicken Salad with Peanut Dressing.
9. Easy Cobb Salad
Avocado does a lot of the fiber work in this classic salad, which has 6g fiber and 44g protein. Get the recipe: Easy Cobb Salad.
10. Korean Ground Beef Bowl
A sweet and savory beef bowl with veggies that has 6g fiber and 38g protein, ready in about 20 minutes. Get the recipe: Korean Ground Beef Bowl.
11. Taco Stuffed Sweet Potatoes
Sweet potatoes stuffed with taco meat and all the toppings, with 7g fiber and 35g protein. Get the recipe: Taco Stuffed Sweet Potatoes.
12. Easy High Protein Corn Chowder
A cozy, creamy chowder with 6g fiber and 30g protein per bowl. Get the recipe: Easy High Protein Corn Chowder.
13. Creamy Instant Pot Chicken Taco Soup
Beans, corn and chicken in a creamy taco broth, with 6g fiber and 28g protein. It makes great leftovers for lunch. Get the recipe: Creamy Instant Pot Chicken Taco Soup.
14. Microwave Cottage Cheese Pizza Bowl
All the pizza flavor in a bowl, ready in minutes in the microwave, with 6g fiber and 30g protein. Get the recipe from Joy to the Food: Microwave Cottage Cheese Pizza Bowl.
Want more? See all 25 High Protein High Fiber Lunch Ideas.
Fibermaxxing Dinner Ideas
15. Easy Slow Cooker Turkey Chili
Beans are a fibermaxxing staple, and this crock pot chili has 7g fiber and 33g protein. Get the recipe: Easy Slow Cooker Turkey Chili.
16. Sweet Potato and Ground Turkey Skillet
A one-pan dinner with 8g fiber and 38g protein that's on the table in about 30 minutes. Get the recipe: Sweet Potato and Ground Turkey Skillet.
17. Thai Curried Cod
Flaky cod in a creamy coconut curry sauce with veggies, with 7g fiber and 34g protein. Get the recipe: Thai Curried Cod.
18. Instant Pot White Chicken Chili
White beans and chicken make this chili creamy and filling, with 6g fiber and 45g protein. Get the recipe: Instant Pot White Chicken Chili.
19. Thai Peanut Noodles
Saucy peanut noodles loaded with veggies, with 5g fiber and 33g protein. Get the recipe: Thai Peanut Noodles.
20. Low Carb Chicken Enchiladas
Cheesy chicken enchiladas made with high fiber tortillas, with a whopping 17g fiber and 42g protein per serving. Get the recipe: Low Carb Chicken Enchiladas.
21. Healthy Big Mac Smash Tacos
All the Big Mac flavor smashed onto a tortilla, with 17g fiber and 25g protein per taco. My family asks for these every week! Get the recipe: Healthy Big Mac Smash Tacos.
Want more? See all 35 High Protein High Fiber Meals and my High Protein High Fiber Crock Pot Recipes.
Fibermaxxing Snack Ideas
22. Chocolate Chia Pudding
Chia seeds are fiber powerhouses, so this chocolate pudding has 15g fiber and 25g protein. It tastes like dessert! Get the recipe: Chocolate Chia Pudding.
23. Turkey Spinach Wrap Protein Box
A grab-and-go snack box with a turkey spinach wrap, veggies and hummus, with 8g fiber and 23g protein. Get the recipe: Turkey Spinach Wrap Protein Box.
24. High Protein Mug Cake
A warm, single-serve chocolate cake made in the microwave in about a minute, with about 13g fiber and 18g protein. It's my go-to when I want something sweet. Get the recipe: High Protein Mug Cake.
25. Pumpkin Protein Balls
No-bake pumpkin balls with chocolate chips, with 4g fiber and 8g protein per 2 balls. Pair them with a handful of raspberries for more fiber. Get the recipe: Pumpkin Protein Balls.
26. Crispy Air Fryer Edamame
Salty, crunchy edamame from the air fryer, with 4g fiber and 11g protein per serving. Get the recipe: Crispy Air Fryer Edamame.
27. Crispy Air Fryer Chickpeas
Crunchy roasted chickpeas with no oil, with 5g fiber per serving. I keep a jar on the counter for snacking or as a salad topper. Get the recipe: Crispy Air Fryer Chickpeas.
28. White Bean Protein Crackers
Crispy homemade crackers made with white beans, with 8g fiber and 12g protein per serving. Perfect with hummus! Get the recipe from This Healthy Kitchen: White Bean Protein Crackers.
Want more? See all my Macro Friendly Snacks.
A Sample Fibermaxxing Day
Here's what a day of fibermaxxing can look like using the recipes above. It adds up to about 32g fiber and 110g protein. We often meal prep these on the weekend and live off of recipes like thees during the week. Cook once and you an eat for 4-5 days.
- Breakfast: Blended Cottage Cheese Overnight Oats (7g fiber, 21g protein)
- Lunch: Thai Chicken Salad with Peanut Dressing (10g fiber, 33g protein)
- Snack: Turkey Spinach Wrap Protein Box (8g fiber, 23g protein)
- Dinner: Easy Slow Cooker Turkey Chili (7g fiber, 33g protein)
If you're eating a lot less fiber right now, work up to a day like this slowly! If you're body isn't used to eating a lot of fiber, it will let you know. Slowly add in more fiber to your diet.
Fiber Maxxing FAQs
What is fibermaxxing?
Fibermaxxing means eating more fiber on purpose, mostly from whole foods like beans, berries, oats, seeds and veggies.
How much fiber should I eat a day?
General guidelines are about 25 grams a day for women and 38 grams for men (Henry Ford Health). Your needs may be different, so ask your doctor or a dietitian.
Can you eat too much fiber?
Yes. Adding a lot of fiber too fast can cause bloating, gas and stomach discomfort (University of Utah Health). Add it slowly and drink plenty of water.
What foods are high in fiber and protein?
Beans, lentils, edamame, chia seeds and chickpeas are high in both. Pairing a high fiber food with a protein, like berries with Greek yogurt or beans with chicken, is an easy way to get both.
How do I add fiber without bloating?
Go slow, add a few grams at a time, and drink more water as you add more fiber. If you have a digestive condition, check with your doctor first.
It's a Whole Lotta Yum!
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