Despite it being a taboo topic, research suggests the average person passes wind around 30 times a day. When fibre intake goes up, gas often follows.
That might explain why “fart salad” recipes have taken off on TikTok. The exact mix varies, but most versions look like a chopped, antipasto-style salad built around high-fibre vegetables and beans.
Fibre guidelines sit at about 14 grams per 1,000 calories, which works out to roughly 25 grams a day for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. Even so, most adults still fall short, averaging about 17 grams a day.
So is “fart salad” a smart shortcut to more fibre, or just another social media trend with a catchy name? Dietitians break it down below.
What is fart salad?
“Fart salad” is shorthand for a high-fibre salad. The name is blunt for a reason: it may increase gas, though it does not happen to everyone.
Most versions include cruciferous vegetables such as broccoli, cabbage or Brussels sprouts. The trend gained traction after social media creator Morgan Coulter shared her take.
“You need fibre. Fibre helps you poop and fibre helps you fart,” she says in her video. “So, we’re going to be pooping. We’re going to be farting. We’re making fart salad.”
Since then, people have put their own spin on the dish.
What goes in fart salad?
Recipes vary, but Coulter’s viral version includes:
- protein pasta
- pepperoni
- cheese
- red onion
- garlic parmesan seasoning
- packaged coleslaw mix (green and red cabbage, carrots)
- salad dressing
In this version, the coleslaw mix pulls the most weight on fibre.
Is fart salad healthy?
Coulter is upfront that it is not necessarily a wellness meal. “I didn’t say this is good for you. I said it’s high in fibre,” she says. Dietitians agree the concept has some wins, but the execution matters.
“It’s got a variety of whole food ingredients which bring in lots of different nutrients,” says registered dietitian nutritionist Sandra Zhang.
And the cabbage base deserves more credit than it gets. It is “way more nutrient-dense than people realize,” says registered dietitian nutritionist Jessica Cording.
Still, dietitians flag what can drag the meal into “tummy ache plus thirst” territory: refined pasta, processed meats, salty seasoning and creamy dressings.
“This is a good idea, but not done well,” says nutritionist and registered dietitian Sonya Angelone. She notes the mix of refined pasta, processed meats, jarred salad dressing and cheese. “The amount of sodium and saturated fat isn’t worth the limited fibre content,” she says.
If the goal is better digestion and steadier energy, the recipe can work, but it needs a few upgrades.
How to make fart salad even healthier
The easiest upgrade is to treat it as a base, not a fixed recipe.
Cording says it can be a “great vehicle” for extra veg. “You can add more arugula, shredded kale, or Brussels sprouts if you want to lean into the name of the salad,” she says. She also suggests adding whatever vegetables and beans you like to bump up fibre.
Zhang recommends swapping processed pepperoni for a leaner protein such as chicken or tuna to cut down sodium.
Other fibre-rich, nutrient-dense add-ins Zhang recommends:
- sweet potato
- avocado
- kale
- broccoli
- beans
- edamame
She also suggests switching the base from pasta to a whole grain such as farro, quinoa, barley, or wild rice.
How to add more fibre to your diet
Zhang’s simple framework: aim for one to two high-fibre foods per meal, such as a vegetable plus a whole grain, or vegetables plus beans.
Angelone recommends increasing fibre slowly based on what you currently eat. “You have to give your body and gut microbiome time to adjust,” she says. “This should lead to better tolerance and less discomfort.” Gas can be normal, but she notes it can also be a sign fibre increased too fast.
Two rules that help:
- spread fibre across the day, not in one mega-hit
- drink enough water
“Too much fibre intake without adequate hydration may make the stool too hard and lead to constipation,” Zhang says.
Cording’s bottom line: “Add little amounts wherever you can during the day,” whether you make the salad or not.
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