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Original poster

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

238 replies

Forgottenidentity · 15/09/2025 17:26

I thought I ate fairly healthy with 7/8 veg and fruit a day, but even if I start eating whole grain pasta/ rice I’m still way off 30g fibre. How many people can achieve this daily? Any tips very welcome.

OP posts:
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17
friskery · 15/09/2025 20:05

steff13 · 15/09/2025 19:55

If I ate it at lunch time, I can call it lunch.

The bagel has 27g of fiber by itself.

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What bagel is this?

The high fibre New York ones are only 6.4g fibre per 100g and a bagel is only 65g.

SereneCoralDog · 15/09/2025 20:03

Shr3dding · 15/09/2025 19:51

A teaspoon of cinnamon is 1.4g of fibre, are you sure thats right?

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Haha, I was surprised too 😂

The only reason I have it (added to my protein shake with milk, whey and chia seeds) is because I read something about chia/cinammon mixed being amazing to suppress your appetite. It's just become a habit now over the last 3 months so I chuck it in my shake every day.

bapples1 · 15/09/2025 20:02

they are either consuming 3000 cals a day or wildly overestimating how many fibre is in stuff

Not to mention the cost of 200g of nuts & seeds a day! 😆

bapples1 · 15/09/2025 20:01

@SereneCoralDog yeah I hate repetition.

Bambamhoohoo · 15/09/2025 19:59

PeanutButter55 · 15/09/2025 18:04

I don’t find it hard at all. Today’s meals as an example:

Breakfast: Yoghurt bowl with oats & chia seeds
Snack: Banana
Lunch: Wholegrain sourdough sandwich (ham, cheese & salad)
Snack: Apple, peanut butter + dark chocolate
Dinner: Tofu katsu rice bowl (wholegrain rice, edamame beans, shredded carrot, sweetcorn, broccoli & cucumber)
Snack: probably some more yoghurt with chia & oats

Basically all your fibre is in rice and beans in the (excellent) dinner. You probably don’t even need to bother with the small amounts in the other stuff tbh, but I presume it’s stuff you enjoy eating anyway

bapples1 · 15/09/2025 19:58

The bagel has 27g of fiber by itself.

@steff13 where was this magic bagel from?

Bambamhoohoo · 15/09/2025 19:57

steff13 · 15/09/2025 19:55

If I ate it at lunch time, I can call it lunch.

The bagel has 27g of fiber by itself.

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The meal plan you’ve posted is low fibre

Bambamhoohoo · 15/09/2025 19:56

These menus make no sense. 111g fibre isn’t even possible and people are claiming to eat unbelievably massive amounts of foods that are designed to be eaten in very small quantities (30g seeds on yogurt?!)

they are either consuming 3000 cals a day or wildly overestimating how many fibre is in stuff

SereneCoralDog · 15/09/2025 19:56

bapples1 · 15/09/2025 19:35

@SereneCoralDog what do you eat on other days? I found I only eat it by doing as you have done and really focussing on it.

At the moment I eat very similarly most days to be honest.

I always have the porridge, berries, flax, chia, cinammon (breakfast porridge then protein shake) - so thats 18g daily, without variation. Then I try and mix the rest up a bit so I might have cooked veg instead of salad and avo or brown rice/wholemeal wrap instead of potato.

Tbh my meals are very boring and reptitive but it suits me. Everything that goes in my mouth is measured on MFP which is why I know my fibre in so much detail lol. 22lbs down in the last 3 months though and I feel great...but still have more to go so will keep measuring a while longer!

steff13 · 15/09/2025 19:55

Tatemoderndrawyourown · 15/09/2025 19:13

This does not make any sense. Any type of animal protein has no fiber. Your lunch isn’t a lunch either.

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If I ate it at lunch time, I can call it lunch.

The bagel has 27g of fiber by itself.

9ToGoal · 15/09/2025 19:53

45g Oat bran with 100g raspberries and 12g of Inulin added to coffee for breakfast gives 22g of fibre (7g protein in oat bran too)

TryingAgainAgainAgain · 15/09/2025 19:52

TryingAgainAgainAgain · 15/09/2025 19:47

1 tsp cinammon - 1.4g

Sounds unlikely, @SereneCoralDog?

Apologies, you're right, of course!

bapples1 · 15/09/2025 19:52

@Bambamhoohoo I have never managed to eat 30g of fibre and 80g plus of protein.

Shr3dding · 15/09/2025 19:51

SereneCoralDog · 15/09/2025 19:20

Hate to sound like a smug Sally but I hit it fairly easily most days and i'm on a strict 1400 calories as i'm loosing weight.

Typical example was yesterday, here's where my fiber came from:

40g porridge oats - 3.6g
15g flaxseed - 4.3g
80g frozen berries - 4.1g
1 tsp cinammon - 1.4g
15g chia seeds - 4.9g
Salad (cucumber, tomato,carrots) - 3.8g
1/2 avocado - 5g
140g potatoes - 3.8g
Total: 31g

The flaxseed and berries were on top of my porridge for breakfast. Cinnamon and chia in a protein shake with milk and a scoop of whey. Half the salad and the avocado for lunch (with eggs). Potatoes with chicken for dinner with the other half of the salad.

Overall it was 1400 cals/98g protein/31g fiber

A teaspoon of cinnamon is 1.4g of fibre, are you sure thats right?

Bambamhoohoo · 15/09/2025 19:51

Newusername3kidss · 15/09/2025 18:03

100g raspberries and 24g of forest feast dark chocolate almonds is 168 calories and 21g of fibre. I have it every day as my treat!

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? How? 100g raspberries is less than 4g fibre

Deadringer · 15/09/2025 19:51

SereneCoralDog · 15/09/2025 19:42

Definitely not. Just checked the pack (Lidl) and it's 3.6g per 40g portion.

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Sorry that . shouldn't have been there, meant to say 3g

bapples1 · 15/09/2025 19:50

All-bran is good for fibre but pretty high in sugar.

Bambamhoohoo · 15/09/2025 19:49

I track fibre as I have bowel issues. It IS hard and the biggest misconception people seem have is that it’s about fruit and vegetables. Fruit and veg only have small amounts of fibre. Things like chia seeds are ok but not much fibre unless you’re eating tablespoons full- which most won’t do every day.

the other issue is quantity. Eating restricted diets or fasting/ calorie counting add a further complexity.

sure fire ways I’ve found:

all bran
Jacket potato and beans
chickpeas
raspberries (large quantity- I eat 150g a day)
pears/ kiwi
brown rice
lentil/ pea pastas

if all else fails a glass of psyllium husk in water 🤢

don’t forget there is zero fibre in dairy, eggs, meat or fish. Protein lovers tend to miss out on fibre unless they love lentils

bapples1 · 15/09/2025 19:49

cinnamon is pretty high in fibre although a proper tsp is 5g. I put about 2g of cinnamon on my porridge otherwise the taste is overwhelming. Most recipes use 5g or less for an entire cake!

MaggieBsBoat · 15/09/2025 19:47

All bran, chia seeds. Oats. Lentils

I love all bran. Sigh.

The F2 diet is the shit (literally) but seriously if we can get fibre right, it helps our bodies so so much.

TryingAgainAgainAgain · 15/09/2025 19:47

1 tsp cinammon - 1.4g

Sounds unlikely, @SereneCoralDog?

clockandstagger · 15/09/2025 19:44

I'm a vegetarian and eat quite well mostly. I am currently doing Zoe and I agree getting in 30gm of fibre is quite an effort even if you eat a wholefood, veggie diet heavy in pulses and seeds. It is possible but it takes a conscious effort

bapples1 · 15/09/2025 19:43

It is easy if you happy to eat chia seeds, lentils, chickpeas etc everyday but if you like a variety of foods it's hard.

SereneCoralDog · 15/09/2025 19:42

Deadringer · 15/09/2025 19:18

Google says that 40g of Porridge oats is about .3g fibre. I dont see how anyone could manage 30g a day.

Definitely not. Just checked the pack (Lidl) and it's 3.6g per 40g portion.

Borgonzola · 15/09/2025 19:42

Beans, oats, lentils, nuts, plus fruit and veg.

breakfast: porridge with chopped nuts and seeds
lunch: lentil / chickpea salad
dinner: kidney bean chilli with plenty of green veg and rice

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