3 Delicious Fibre-Maxing Recipes to Boost Gut Health and Keep You Full

What Is Fibre-Maxing?

Fibre-maxing is the intentional practice of packing as much fibre as possible into your meals — without compromising on flavour or variety. It’s about layering fibre-rich ingredients and making smarter, more diverse food choices:

• Combining both soluble and insoluble fibre (e.g., lentils and kale, oats and nuts),
• Choosing whole foods over refined versions,
• And eating a wide range of plants — legumes, vegetables, fruits, seeds, grains and nuts.

The result? Better digestion, more stable energy, longer-lasting fullness, and a happy, well-fed gut.

The best part is, you don’t need supplements or calorie tracking — just thoughtful, flavour-forward cooking. Below are three of my go-to fibre-maxing recipes to help you get started. Check out our complete guide to fibre-maxing to read more

1. Smoky Butter Bean & Spinach Stew (Vegan)

Why it works: Butter beans are a fantastic source of plant-based fibre and protein. Paired with leafy greens and smoky spices, this stew is simple, satisfying, and made with mostly cupboard ingredients.

Ingredients (Serves 4):

• 1 tbsp olive oil
• 1 red onion, diced
• 2 garlic cloves, minced
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/4 tsp chilli flakes (optional)
• 2 tbsp tomato purée
• 2 tins butter beans, drained and rinsed
• 1 tin chopped tomatoes
• 200ml vegetable stock
• 2 large handfuls spinach or kale
• Juice of 1/2 lemon
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pan. Sauté the onion until soft (about 5–6 minutes), then add garlic and spices.
2. Stir in tomato purée, butter beans, chopped tomatoes, and stock.
3. Simmer gently for 15–20 minutes until thickened. Add spinach and cook until wilted.
4. Season and finish with lemon juice.

Fibre-maxing tip: Add a spoonful of ground flaxseed or serve with wholegrain quinoa or rye bread to boost your fibre even further.

2. Roasted Cauliflower & Lentil Salad with Herby Tahini Dressing

Why it works: Cauliflower and lentils bring a double punch of fibre and texture, while toasted seeds and tahini deliver healthy fats and even more gut-friendly goodness.

Ingredients (Serves 2 as a main, 4 as a side):

• 1 small cauliflower, cut into florets
• 1 tbsp olive oil
• 1/2 tsp turmeric
• 1/2 tsp cumin
• 1/2 cup cooked green or Puy lentils
• 1/4 red onion, finely sliced
• 2 tbsp chopped fresh parsley or coriander
• 1 tbsp toasted pumpkin or sunflower seeds

Herby Tahini Dressing:

• 1 heaped tbsp tahini
• 1 small garlic clove, grated
• Juice of 1 lemon
• 1 tbsp chopped mint or parsley
• 2–3 tbsp water (to loosen)
• Salt, to taste

Instructions:

1. Preheat oven to 200°C (fan 180°C). Toss cauliflower with oil and spices. Roast for 25–30 minutes until golden and tender.
2. In a bowl, combine the cooked lentils, red onion, and fresh herbs.
3. Whisk together all dressing ingredients until smooth and creamy.
4. Combine roasted cauliflower with lentils and drizzle with the dressing. Finish with seeds on top.

Fibre-maxing tip: Add shredded kale or grated raw carrot to the salad base for even more fibre and colour.

3. Apple, Oat & Chia Breakfast Crumble (Make-Ahead Friendly)

Why it works: This wholesome breakfast tastes like pudding but delivers a slow-burning mix of oats, seeds, fruit and nuts — all high in fibre and gut-loving compounds.

Ingredients (Serves 4):

• 3 medium apples, chopped (skins on)
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• 1 tbsp maple syrup or honey
• 1 tsp lemon juice

Crumble Topping:

• 1 cup rolled oats
• 2 tbsp chia seeds
• 2 tbsp chopped walnuts or almonds
• 1 tbsp coconut oil or butter, melted
• 1 tbsp maple syrup
• Pinch of sea salt

Instructions:

1. Preheat oven to 180°C (fan 160°C).
2. Toss the apples with spices, maple syrup, and lemon juice, and place in a small baking dish.
3. In a bowl, mix the topping ingredients, then spread evenly over the apples.
4. Bake for 25–30 minutes until golden and bubbling. Serve warm or cold.

Fibre-maxing tip: Top with Greek yoghurt, kefir or a dollop of almond butter for a satisfying, high-fibre breakfast.