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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
RuttleTuttle · 15/09/2025 18:54

Psyllium husks. Akkermansia.

quietquietquiet · 15/09/2025 18:53

Easily, beans, chia seeds, porridge

Sourisblanche · 15/09/2025 18:52

I make my own muesli and granola with seeds so I think that helps.

Every lunch will include radish, celery, roast veggies etc.

I make 100% whole meal bread and freeze in slices.

Dinner is more veg with some sort of legumes.

Snack on dried fruit, nuts and dark choc.

If I don’t eat like this, while travelling or a meal out, I really notice now I’m in perimenopause.

Brbreeze · 15/09/2025 18:51

I was ready to assume OP is BU but actually having looked at MFP stats, YANBU.

Tracking today I’ve had only 21g of fibre despite eating oats (2g) vegan protein powder (2g) flaxseed, chia, goji mix (2g) tofu, salad with edamame, cabbage and carrot, a raw nut snack bar, and a curry with butternut squash, lentils, chickpeas, pepper, onions, courgettes, aubergine. Shocked tbh.

Although over the last week it has varied between 21 and 37g. Avocado by far the highest amount of fibre at 10g. Lentils coming in at 5g. A Sainsbury’s spicy bean burger was 6g!

BashfulClam · 15/09/2025 18:47

I’ve had 30g today. I had chia seeds and raspberries mixed with yoghurt this morning. Nuts. Fruit, veg, potatoes, chick peas, carrot batons…

L00n · 15/09/2025 18:44

I'm sure I eat way more than 30g without even trying!

SameOldMe · 15/09/2025 18:41

Its hard to- i focused so much on fibre and protein i ended up with iron deficiency. I now have to up my fibre as the supplement make me constipated. Fruit and veg skin is usually very high in fibre, i eat kiwi and mango skin with the fruit as well as potatoe skin for example.

funrunsunday · 15/09/2025 18:40

I think they key for me is breakfast! Porridge, dates, chia seeds and flax seeds.

Easily 12/15g of fiber.

Then things like avocado, rye bread, sweet potato type things for lunch and lots of veg for dinner and nuts and fruit to snack. Some days I hit over 40g.

MyDogHumpsThings · 15/09/2025 18:38

Once you know how to eat more fibre, it’s not too hard. My breakfast consists of 2 tbsp chia seeds, 1 tbsp ground flax, handful of berries and a fig (and yoghurt, but we’re not counting that). That’s 16.5g fibre.

EnterFunnyNameHere · 15/09/2025 18:38

muddyford · 15/09/2025 17:49

Two slices of wholemeal bread as toast, two as sandwiches and that's 28g straight off.

Genuine question - what wholemeal bread are you buying that's 7g fibre per slice? I spend a boring amount of time looking at fibre and about the highest I've found is 4.5g per slice for sainsburys own brand pumpkin seed. For reference, Kingsmill wholemeal is only 2.5g per slice (so 10g for four slices).

oncemoreuntothebeachdearfriends · 15/09/2025 18:36

LMAO at some of the calculations.

Some people seem to think that 100g of a high-fibre food = 100g fibre.

Always read the label if it's a manufactured food, or check on-line resources if it's natural food.

BumpedmyElbow · 15/09/2025 18:32

Chatgpt is your friend. Ask it for a menu of 3 meals a day hitting fibre, protein, calories and fruit and veg recommendations for UK, with only one meal to be cooked from scratch, others microwave or assembly (unless you have more time than me). You can tell it to exclude ingredients you dislike or things that are beyond your budget.

ThatWasLastNight · 15/09/2025 18:31

I eat a vegan diet with lots of beans, lentils, fruit, veg, wholegrains, nuts, seeds etc so I get that easily.

PhilMitchellsleatherbomber · 15/09/2025 18:30

steff13 · 15/09/2025 18:03

I have had 47 grams of fiber today.

I had the same breakfast I have every day - plain Greek yogurt, chia seeds, frozen mixed berries.

For lunch I had a serving of mini-wheats (it's cereal) and a low carb bagel.

I haven't had dinner yet, because it's only 1pm.

I'll probably have something light like scrambled eggs with sauteed spinach.

You really haven’t.

bapples1 · 15/09/2025 18:29

@PhilMitchellsleatherbomber yep!

bapples1 · 15/09/2025 18:28

@steff13 how have you eaten 47g of fibre then?

PhilMitchellsleatherbomber · 15/09/2025 18:27

bapples1 · 15/09/2025 18:16

Almonds are one of the most fibrous foods & you need to eat about 100g for 21g of fibre.

And a mere 576 calories! 😂

steff13 · 15/09/2025 18:27

bapples1 · 15/09/2025 18:04

@steff13 what else have you eaten?

Nothing. If I had I would have said.

bapples1 · 15/09/2025 18:26

people on MNs don't understand portion sizes & measurements for some reason 😆

MsRinky · 15/09/2025 18:21

I make that raspberry/almond combo 5.5g fibre…I don’t know how some of you are calculating! A lot of wishful thinking going on. I eat a ton of fruit and veg, beans most days and only brown carbs, but still supplement to consistently get 30g plus every day.

friskery · 15/09/2025 18:20

So I just need to eat 30 different plants a week, no UPF, fermented foods, plenty of protein and 30g fibre a day. No problem 😂

bapples1 · 15/09/2025 18:18

@bunnypenny can you link? sounds nice

DilkushaKitchen · 15/09/2025 18:18

I'm doing Zoe and find it pretty easy to hit 30g, I eat wholemeal seeded bread, loads of veg, pulses several times a week, and nuts as a snack most days. I do eat meat and fish, but only two or three times a week, so main meals are often veg based.

PhilMitchellsleatherbomber · 15/09/2025 18:18

This thread is just like the calorie consumption threads, people are clueless at proper calculations on what they actually consume.