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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
TravelMore · 15/09/2025 18:17

Hi. I was also struggling with this as it's a lot of protein to try and add each day. I just tried these bars referenced in article I've attached. 28g of protein for 150 calories. Taste pretty good. Ordered from Healf but various UK retailers.

https://www.dango.co/blog/4-minute-friday-september-12th-2025

Worth following this chap, really sensible advice instead of quick fixes

4 Minute Fridays: New Fasting Method Shrinks 33% More Visceral Fat

https://www.dango.co/blog/4-minute-friday-september-12th-2025

BlossomLeaves · 15/09/2025 18:17

I find I have to be quite intentional about it but I try to make sure I have chia seeds at breakfast (overnight oats usually) and lentils or beans with at least one meal. That typically gets me over 20g, then I tend to really bulk out my meals with veg which gets me over the 30g most days.

bapples1 · 15/09/2025 18:16

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

PhilMitchellsleatherbomber · 15/09/2025 18:16

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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Your calculations are way off, 100 gms of raspberries is approx 7 gms of fibre 24gms of your chocolate is only about 1.9 gms of fibre so in total your snack is 9 grams of fibre at most!

bunnypenny · 15/09/2025 18:16

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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That’s nowhere near 21g fibre!! 😂

TSHconfusion · 15/09/2025 18:15

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!

Show quote history

This is about 9g of fibre

BuckChuckets · 15/09/2025 18:14

I don't know if I'm miscalculating, but apparently I've had 70g so far, and I'll definitely have more food before bed!

Tofu scramble with onions, mushrooms, spinach on granary toast
2 apples
Bowl of strawberries
Lentil dal, roast broccoli, brown rice, onion/cucumber/tomato salad
Half an avocado on granary toast (with vegan bacon but no fibre there 😂)
Baked sweet potato with black beans, sweetcorn, cashew cream, onions, garlic, spices

friskery · 15/09/2025 18:14

I do usually make a smoothie with raspberries and chia seeds for breakfast but I don't think it's more than 10g fibre. I don't really have a clue how much fibre is in anything😂

bunnypenny · 15/09/2025 18:13

I have a great creamy butter bean recipe that is 300cals, 22.5g protein and 15g fibre per serving! Put it all in. Slow cooker and it makes four servings.

bapples1 · 15/09/2025 18:12

@muddyford this one? I'm always on the lookout for higher fibre bread but peer slice it's still under 3g.

www.tesco.com/groceries/en-GB/products/254944260?srsltid=AfmBOopWzg0FjUmIWXc2MWBWewU0sdMy0rmtRaWNUXwgS6-VOc5Wr006

bapples1 · 15/09/2025 18:10

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!

@Newusername3kidss

No it isn't!!!

muddyford · 15/09/2025 18:10

bapples1 · 15/09/2025 17:53

@muddyford no it isn't! What bread are you eating? 😆

Warburton wholemeal. Two slices is roughly 100g, fibre content 7% = 7g.

BadActingParsley · 15/09/2025 18:09

I add ground up flax seeds to things, supposed to be good for blood pressure. Eat wholemeal bread , have porridge with seeds and berries 2 or 3 times a week. Eat a lot of homemade coleslaw with lime dressing not mayonnaise. Eat brown rice, add beans to salad. Could probably eat more fruit…

still probably need to eat more….

LaurieFairyCake · 15/09/2025 18:09

Chis seeds are 4 gram a teaspoon, I eat 2 in Greek yoghurt with prunes/blueberries/plums/walnuts every day. That’s about 12-15 grams.

bapples1 · 15/09/2025 18:06

I think this thread demonstrates that people don't understand what 30g of fibre actually looks like 😆

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

bapples1 · 15/09/2025 18:04

@steff13 what else have you eaten?

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.

Newusername3kidss · 15/09/2025 18:03

Newusername3kidss · 15/09/2025 18:00

Raspberries and good quality dark chocolate almonds! Delicious and lots of fibre!

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!

Alicay · 15/09/2025 18:02

As above all bran is your friend. It's more 'palatable' if you stick a bit in overnight oats. You can also blend it up & have it in smoothies/yoghurt etc.
i don't mind a bowl of it, but appreciate it can be hard work.

bapples1 · 15/09/2025 18:01

@muddyford what bread is that?

MrsTerryPratchett · 15/09/2025 18:01

Chia seeds. 10g in one tablespoon. I don’t mind the texture of chia pudding. Some people hate it.

muddyford · 15/09/2025 18:01

bapples1 · 15/09/2025 17:53

@muddyford no it isn't! What bread are you eating? 😆

Sorry, misread data. Two slices of wholemeal is c7g fibre.

Newusername3kidss · 15/09/2025 18:00

Raspberries and good quality dark chocolate almonds! Delicious and lots of fibre!

bapples1 · 15/09/2025 17:58

@Forgottenidentity I can only hit 30g if I eat the below

Breakfast
porridge with fruit

lunch
jacket with beans

dinner
lentil dahl

snack
nuts
fruit