7-day 30g fibre challenge

A 7-day 30g fibre challenge is a week of logging everyday supermarket food until you hit the NHS adult target of about 30g fibre a day. Gutmaxx tracks your streak, gives you a badge for each day you clear 30g, and lets you share a result card — free, food first, no powders.

UK adults average about 20g a day; the challenge is a structured way to close that gap one meal at a time. Short explainer: how much fibre per day.

How it works

Start free. Open the tracker, sign in (email and password), and tap Start the 7-day challenge. Day 1 begins today.
Log food. Hit 30g. Add supermarket foods from our list. Each day you reach 30g, you get a badge and your streak moves on. Miss a day and you can restart — no shame.
Share your card. When the week ends (or any day you want), share to the Gutmaxx feed (login) or send a link on WhatsApp, Facebook, X, Pinterest or Copy link (no login for the link).

See a 30g day to copy (Day 1 ideas)

Seven days of food tips

Use these as light tips with food links. Grams from live Gutmaxx food pages. Not a meal plan — for a costed week see cheap high-fibre meal plan UK, or the 30g meal plan.

Day 1 — oats first

Start with 40g porridge oats (3.6g). Build the rest of the day from the food list.

Day 2 — open a tin

Half a tin of baked beans is 7.8g. On two slices of wholemeal (5.4g) that lunch alone is 13.2g.

Day 3 — jacket + something

A medium jacket potato with skin is 4.7g. Add beans or 80g chickpeas (4.3g).

Day 4 — lentils

80g cooked lentils is 5.9g (or red lentils 3.8g per 80g cooked). Batch-cook once, eat twice.

Day 5 — peas in the mix

80g frozen peas, boiled, is 4.4g. Tip into pasta, rice or a jacket.

Day 6 — wholemeal habit

Keep wholemeal bread in the house. Two slices = 5.4g before any topping.

Day 7 — fruit that works

80g raspberries is 3.0g; a pear with skin is 4.3g. Finish the week with food you already buy.

Fibremaxxing, if you have seen the word online, is just eating a lot of fibre from food — short note: what fibremaxxing means. This challenge is the tracker version, not a trend explainer.

Why bother at all: why fibre is important, with NHS and SACN sources. Browse the high-fibre foods UK list, or copy a real day from shared meal plans.

Coming up: high-fibre Christmas foods and a January fibre reset.

FAQ

Do I need an account?

Yes to start the challenge and log food. Sharing a link to your result card on WhatsApp, Facebook, X, Pinterest or Copy link does not need a login. Sharing to the Gutmaxx feed does.

What if I miss a day?

Your streak stops. You can restart the 7 days from today, or leave the challenge. No score is wiped from days you already cleared — badges you earned stay on your result card.

Is it safe to jump straight to 30g?

Raise fibre one swap at a time and drink water as the grams climb. If you have a bowel condition (including IBS or IBD), or you take Mounjaro or Wegovy, check with your GP, pharmacist or dietitian before you change much.

Is it free?

Yes. The challenge, the tracker, the badges and external share links are free. No powder, no subscription.

Can I copy someone else's day?

Yes. Use a shared meal plan or the 30g meal plan, then log those foods. The challenge still counts from your own log.

Raise fibre slowly and drink water. This is a free food tracker, not medical advice and not a diet set for you. If you have a bowel condition, or you take Mounjaro or Wegovy, check with your GP, pharmacist or dietitian before you change much.

Sources: NHS — how to get more fibre; British Dietetic Association — Fibre Food Fact Sheet.

Same free account you use to save your daily log.