How do you eat 30g of fibre a day

[bekindrewind9]

Decided to set myself a challenge of eating 30g of fibre a day and I am so stuffed from the food I am eating I have lost weight! My digestion is also amazing but I am struggling to eat so much food. It's all really filling food as well.

If you eat lots of fibre in a day how do you fit it all in?

And aibu to think this is an amazing diet plan no one talks about?!

Weetabix/Shredded wheat, an apple

jacket potato (eat the skin) with baked beans. Salad. A pear

Lentil and vegetables in a curry with brown rice. A banana.

Snacks - handful of nuts, low-sugar yoghurt

Can you tell us what meals you've had OP, to achieve this?

Allbran, ryvita, dried fruit (on the Albran) wholewheat pasta or brown rice, lots of veg

I agree about loosing weight.

Start early

Give us some examples of what you're already eating OP.

I'm working on this. Trying to add pulses to dinners (usually one of those ready-made pouches). I already use a seeded wholemeal bread and put flax & chia seeds in my breakfast porridge/granola but could always use more ideas

Porridge every morning with apple,grapes,pomegranate seeds,& if I haven't eaten them with 3 dates. That will keep me working till at least 2 in the afternoon.
That's well over the 30g of fibre

In the 80s my dad lost a load of weight on the f plan diet which was basically high fibre. I’m not sure why it became unfashionable. Maybe people preferred Atkins.

Chia seeds. In every thing.

Hi bran cereal with oat milk, fax seeds, chia seeds, raspberries, blueberries, strawberries, raisins and some walnuts. That will give you quite a bit of fibre to start your day off

*high bran cereal

Breakfast - shredded wheat mini (4g)
almond milk, hand full of almonds (3g)

Lunch banana (2g), nakd bar (2g) - i
Am now too full to eat any lunch!

Dinner: 1 whole avocado (13g). Beetroot (3g), tomato, cucumber, romaine, spinach leaves, sweetcorn, pine nuts (3g)

This is my summer menu when I only eat salad. I am pescatarian and avoid most dairy so might have some tuna, egg or salmon with the salad

Evening snack: crisps 😆

That's 30g of fibre anyway. I am so full!

A big bowl of all bran is about 15g I believe (and I do have a BIG bowl, about 60g I reckon). After that I find it fairly easy to get the remaining 15g. I get wholemeal bread which is about 3.5g of fibre per slice. I eat fruits like apples and pears. I eat brown rice and pasta and loves pulses. I think I eat way over 30g a day.

Ooh a big bowl berries as another snack is another 3g of fibre

If you eat a big bowl of allbran how long are you full for?! 15g is impressive. I am adding it to my shopping list now

Ah I’ve been meaning to try this way of eating, however, are there any sugar free alternatives to all bran? They all ( ( supermarket brands) seem to have sugar

It does keep me full for many hours and I add nuts which make it even more filling and fibrous. A suggested portion is 40g all bran which is 11g fibre but once I weighed my standard bowl and saw I was eating 60g portions so about 15g fibre. I do eat big portions of food but only eat brunch and dinner so feel it's justified.

I need to add brown bread/whole meal pasta and brown rice but sooo stuffed

I didn't realise that allbran had sugar. Shredded wheat is good

I didn't use to eat breakfast until now so I think that's why I'm finding it hard to eat so much

If you eat loads of veg, whole grains, nuts and seeds and whole fruit rather than fruit juice it's easy to eat 39g fibre. It fills you up, your gut micro biome bacteria adore it and yes, it's perfectly possible to lose weight. And be healthier physically and mentally as a result. It's the WOE recommended by Dr Robert Lustig, Dr Jason Fung, Dr Giles Yeo amongst many others recommend over calorie counting if you want to lose weight.

I just made an aubergine lasagne from mindful chef. No pasta, just layers of aubergine and it had cannelloni beans, tomatoes, carrots, onions and a side salad plus some pine nuts. I was absolutely stuffed less than halfway through and it’s a meal for one! Absolutely bundles of fibre in it. Usually my meals are more protein based and I can eat bigger portions. So yes, maybe it’s fibre, more so than protein that fills you up. I can’t see me gaining weight despite feeling rammed full on basically a plate of veg.

@OlympicProcrastinator definitely agree with this! I've been calorie counting and trying to eat more protein for years and always hungry. Since I increased my fibre I am not even wanting to snack and I love snacking!

All bran doesn't have much sugar. Just over a teaspoon per serving. It certainly doesn't taste sweet.

Smoothie breakfast with banana, raspberries and chia seeds - 17g

Tesco banana&mango bar snack - 5g ish

Covent Garden do a lentil and bacon soup that’s 8g fibre per portion

Then dinner - wholewheat pasta/rice, broccoli is really good, so is avocado.

A whole meal wrap with peanut butter and banana is a good breakfast/snack option too for 9gish.

Today
3 rice cakes with an avocado and 6 cherry tomatoes
Lunch huge salad - lettuce, cucumber, spring onions, radishes, mackerel, bulgar wheat and horseradish dressing. Big bowl strawberries, blackcurrants, blueberries and a peach.
tonight - if I’m hungry a couple of krisproll with a slice of Brie, grapes and chutney.
I have no idea how much fibre that is!

I'd be shitting out my entire insides if I even ate half of this!