To think it’s really difficult to eat 30g of fibre

I agree. The app I use, users can upload amounts so you are reliant on other users being accurate. But I figured it must be a decent amount.

Here’s a quick breakdown from ChatGPT:

• Breakfast:

• Oats (40–60 g) → ~4–6 g fibre
• Blueberries & raspberries (~100 g each) → ~6–8 g fibre
• Nuts & seeds (maybe ~30 g total) → ~8–10 g fibre
• Chia seeds are very high (~10 g of chia has ~3–4 g fibre), so if you had a lot, this could add up quickly

• Lunch:

• Salmon has no fibre
• Veg (lettuce, spinach, carrot, beetroot, cucumber) → likely ~6–10 g fibre combined
• Fruit (blueberries, strawberries, grapes) → ~5–7 g fibre
• Nuts/seeds again → could add another ~8–10 g
• Dinner:

• Sweet potatoes, butternut squash, lentils, edamame, carrots, courgette → probably 15–25 g fibre depending on portions

• Snacks:

• Oatie biscuit → maybe ~1–2 g fibre

Even being generous with portions, this would probably total 40–60 g fibre — which is very high and above most recommended daily intakes (25–38 g), but nowhere near 111 g.

Good find , as I suspected they seem to only be available from the US at a huge cost, shame

I know nothing at all about fiber contents, but is this the magic bagel?

No it doesn’t.

How much aubergine and cauliflower are you eating? 100gms of either are 2-3 gms fibre and that is about 1 cup. Protein bagel thins are lower in fibre than 4.5 grams each.

I think the current habit of calculating how much protein, fibre, fat etc you eat is unhealthy. Don't eat too much processed food, have some veg and fruit, keep the quantities reasonable, and get on with real life.

I put butter beans or cannellini beans into everything I can add it to; soups, stews, tacos, fajitas, one pot meals, any sort of meat dish which has a tomato based sauce or spicey sauce, even like kebabs, then I’ll have a red pepper and bean salad on the side.

Makes meals cheaper too as everyone has less meat.

(I haven't RTFT yet so perhaps it turns out you eat a different brand or live in another country or something, but...) You know TUC biscuits have egg in them, don't you?

Add lentils or chick peas / other beans to dishes

Cacao powder is pretty good, if adding to a homemade shake.

I eat a veggie diet but struggle hitting everything without eating repetitive meals. I'm also short and often skip breakfast which makes it impossible, really.

I mix ground flax, psyllium husk, inulin, PHGG with smaller amounts of potato starch and dried green banana powder in a big tupperware and take 30g in 700ml water each day. I have it about 11am, mixed in a protein shaker, its about 90cals and 15g fibre and makes me feel so much better, it's really good for gut health and I really notice it if I miss a few days. It's a bit of a sludge to drink but with my families history of bowel cancer and other issues I am willing to slug it forever, frankly. The extra 15g is relatively straightforward even thou I stick to 1400-1600cals a day.

I do not think much about fibre. Looking at MFP I don’t get 30g on a typical day maybe more like 12g - 14g.
There is no point ruining life with chia seeds.

some suggested boosters -
Nuts and seeds with breakfast or all bran
wholemeal bread and / or beans at lunch
lentils or wholemeal rice or pasta for dinner
fruit and vegetables at every meal

This is one of my most regular lunches. 21.5g fibre, 430 cals and it is delicious (basically the chickpea salad from the first Moro book). Just chop it all up and mix, bit of salt and lemon.

I’m sorry but I’d rather die 10 years earlier and spend what tine I do have on earth just eating what I like.
Measuring everything you eat is a truly tragic way to live.

Today I ate mostly leftover party rings washed down with fizzy wine. Tomorrow I have made a greek salad for lunch and have yoghurt for breakfast. Yin and Yang.

I sprinkle chia seeds and linseed on pretty much everything I eat. And only eat wholemeal bread

Some people can be allergic to mango skin as it contains similar compounds found in poison ivy 🤓

Don't forget your 3 portions of oily fish too!

I find it really hard to hit 30g but I've gone back into MFP and scrolled through to find a day when I did for 1609 calories.

It consisted of...

A coffee

Poached egg on seeded sourdough with ham, avocado, spinach and a green smoothie.

Homemade lentil soup

Feta and roasted red pepper chicken with sweet potato and tenderstem

A banana

So it's possible but when you try and hit the other targets too it starts to get harder.

I always have the same breakfast every work day so although it has avocado and spinach I can only count it once. If I make a vegetable soup for lunch I'll take it for the full 4 days so again maybe 6 different kinds of vegetable which is only 8.

Then you need to try make sure you aren't consuming too many UPFs, your oily fish portion (but not too much tuna!) your fibre, protein...

I tried it for a week and it took me ages to plan it and that was with a shop bought granola with loads of different seeds in it to bulk up the weekly plants.

For me I don't want to spend hours planning my meals and I don't want to eat the same thing week after week. Some weeks are tighter than others for money so I can forget about buying salmon!

I think it's just necessary to try and eat as well as you can for the money and the time you have and don't get bogged down with "have to hit all these targets"

There are certain hacks like chia seeds - why / how would these look like they have fibre? Also frozen raspberries - surprisingly high in fibre.

I have in the past made oat bran porridge with extra bran.

Currently we're on sachets but with extras.
Chia and flax seeds in porridge are a great idea. With other seeds and then you're getting other good stuff too.

I do track on mfp from time to time. The last day I managed my protein and fibre goals (approx. 1400 calories, plus an exercise class to balance at 1200 cals) I ate:

• coffee, creatine, collagen, mango, raspberries, blueberries, strawberries, fage
• Chicken, chickpea, cottage cheese salad bowl
• White bean chilli, slice rye bread
• Cup of tea, dark chocolate

So, yeah, beans!

I aim for 25g a day, I occasionally hit 30g plus but usually by accident. This was Thursdays food log, 34g fibre and just over 1300 calories.

I would imagine if anyone ever did eat that amount of fibre they would be expelling a lot of nutrients and make themselves quite ill in the process.

while very high intakes (around 40-50 grams or more) may cause mineral deficiencies by binding to nutrients like iron, zinc, and calcium. The general recommendation is 14 grams of fiber per 1,000 calories, so most adults should aim for roughly 25-38 grams daily, varying by age and sex. To avoid negative side effects, slowly increase your fiber intake over several weeks and drink plenty of water

Imagine having 100g of almonds too. Not quite as bad as 11 bowls of all bran but certainly not recommended 😂