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?!

A typical day for me:

a bowl of porridge in the morning, you can add things like banana to it to add extra fibre.

An apple.

Half a bag of cherry tomatoes

Several raw carrots

Two slices malted bread for sandwiches

Jersey royals with evening meal (with skins on) and some salad leaves

If I eat a big bowl of AllBran at 7, I'm genuinely not hungry until 1pm.

I'm vegan and greedy 😁

Seriously though I think you adjust to huge plates of food. I eat lots in terms of bulk. A banana and a nakd bar is a normal snack for me, with a coffee, and 2 hours later I'll be truffling in the kitchen for lunch. But I think you're right in terms of high fibre keeping you slim. I don't have a problem staying a healthy weight.

😂 😂 😂

Have you not heard of the F Plan diet?

hmmm... I'm intrigued, for me yesterday ...
About 1 cup of mixed cooked veg 4 g
1 large apricot 1g
3 slices wholemeal bread 6g
some cucumber 1 g
total raisins in 3 scones 1g
some brazil nuts 2 g
All the low fibre sources (about 70% of the actual calories) guess 1-3 g
So I'm getting > half way there on a low veg/fruit intake day (am travelling on hols)

Whenever I have baker beans I add in a washed can of red kidney beans.

It tastes much better and has much more fibre.

*baked

a teaspoon (or more) of wheat bran sprinkled on my food at every opportunity and a fiber supplement.

Weetabix.
Lots of fruit and veg.

Change every white carb to brown cards. Wholewheat Pasta has a high amount of fibre!

I naturally eat a lot of fibre and don't suffer from constipation etc. It really does make a difference!

Brown carbs*

Yoghurt and berries for breakfast with a few oats and flax seeds stirred in
Salad for lunch with hummus and chicken, leaves, tomatoes cucumber

Halloumi Salad for dinner with chickpeas and lentils
Fruit and nuts as snacks

TeamRH diet is high fibre and high protein. Once you got those in you're too full for junk!

I don't eat anywhere near enough fibre but in case it helps: all bran mixed with fat free Greek yogurt is the most delicious thing! Add a handful of berries if liked but really it's so good just on its own you don't need to add anything.

coughs Carbs

You eat carbs and carbs have fibre.

No wonder you're struggling if you're eating high protein.

Raspberries are crazy high in fibre. All bran (or supermarket own brand which is less sugary) plus Raspberries gets me halfway there. However I did notice I was bloating a lot and going to the toilet a lot and have since changed my diet a bit and this has calmed down. I think having Raspberries and all bran every day was too much for my gut!

According to MFP I ate 31g yesterday. Porage and berries for breakfast; edamame beans, fruit and carrot sticks for snacks; salad for lunch; small amount of wholemeal bread; and roast veg with dinner.

And yes, all the carbs I eat are brown except potatoes. That makes a big difference.

I’m a vegetarian so that makes it easier, basically
for me its eating fruit, veg and nuts, I do however also take a fibre supplement (pure for men) which gives me an additional 6g per dose.

Lets see what mine would be from yesterday

Omlette with black beans and spinach for breakfast 7g

Salad for lunch looking at what I had that makes it around 12g

Stir fry for dinner looks to have been around 12-15g

Follow a vegan whole food diet. Animal products are very filling and make it difficult to have room for the high fibre plant foods you want to eat.

Breakfast: berries, oats and non dairy yoghurt
Lunch/Dinner: whole grain rice, bread or jacket potato with chilli, curry or soup made from beans, lentils and several other veg. Add big handfuls of spinach to everything (it practically disappears)
Snack on fruit or biscuits/flapjacks home made from oats, nuts and seeds.

Try coconut - including the shell.

I followed the F Plan diet in the 70s, have you not heard of it? It's great if you, like me, have a sluggish digestion and you can lose weight healthily on it. As you've found, it doesn't leave you hungry.

I had no idea avocados were high in fibre. Presumably soluble fibre?

I have a large homemade smoothie every day with frozen fruit, oats, chia seeds, flaxseeds and almond milk. I've not calculated the fibre in it but I definitely notice the difference if I don't have one in terms of bowel movements etc.

Allbran or the supermarket equivalent is a really good fibre hit. For lunch I like wholewheat pitta and hummus (homemade, lots of chickpeas, only a small amount of oil and plenty of 0% Skyr style yogurt). As a treat with my cuppa I like the Fibre One bars.

Try and eat a handful of raspberries every day and a small apple (I don't manage to do this, but I get fibre in other ways. Raspberries are a really good source though).
I make a red cabbage and carrot slaw nearly every night (easily shredded in the food processor)- a bit of mayo, a lot of lemon juice, and celery seeds make it yummy.
Eat wholemeal pasta instead of white (Barilla makes a good Integrale pasta).
Throw black beans or kidney beans or puy lentils into dishes.
Eat your frozen peas! Peas contain more fibre than broccoli and it's so easy to just eat a big handful with any meal. Load up on your peas! And do throw in some broccoli for good measure. No matter what we're eating, I always cook a bit of broccoli. Even if I only eat a couple of bits, it's better than nothing.
Another yummy way of getting fibre is to eat the raw stalk of broccoli dipped in a bit of seasalt. It's quite a nice snack.
Watch your stomach though. Adding fibre in the form of cereals like AllBran doesn't agree with me at all. I'm a runny, farty mess if I'm doing it the cereal route. I'd recommend upping your fibre through plants: raspberries and peas are easy starts.
I also take a solgar digestive enzyme to help avoid wind.