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?!

I often put a small piece of frozen broccoli in smoothies, especially for the kids who don't like broccoli! If it's otherwise strong tasting e.g. banana and cocoa they don't realise its there. My broccoli hating DS has been regularly eating raw broccoli without realising!

Popcorn is high in fibre. Popping your own is the lowest calorie option.

Well there's an image I'm stuck with now..
🤮

When I'm eating a Magnum I always ensure I eat the stick as well 1g

Dad joke

sprinkle of seeds on anything.
wholemeal bread/pasta/rice.
pile on the veg.
chia pudding.

😂

I don't know if I eat 30g daily, but today i had porridge with raspberries, then salad for lunch and small apple, in the evening I will have soup with lentil, peas, carrots etc. and strawberries, so I guess that's quite a lot? Never really paid attention to it as long as I ate vegetables and wholemeal bread, rice etc.

Chia seeds. They are the height of 'let me talk you through my morning smoothie cleanse rountine' insta-wankery but if you can get past anyone seeing them in your cupboard and thinking you're a nob, then many happy poos await!

Hi fibre lovers

Today I had shredded wheat with a banana and almond milk and a sprinkle of chia seeds

Lunch: carrot and snow peas with houmous and a nakd bar

Dinner: the biggest plate of food ever full of sweet potato, spinach, avocado, beetroot, romaine, cucumber, houmous and TWO giant potato skins leftover from the kids dinners and loads of almonds

Evening snack of popcorn and snack a jacks

I was so full and I've lost another pound!

I'm just making a chia pudding now..

Just looking back on My Fitness Pal I had 48g of fibre last Friday! Although my insides nearly fell out as a result! I had a big salad at lunchtime with crispbread things and a soya, veg and bean stew in the evening along with various fruit and raw veg snacks along the way. I usually hit around 25g which is a good amount for me, any more and I'm into IBS territory.

Don't go crazy on the chia seeds, they are very high in calories!!

It isn't about calories with fibre. You don't absorb all the stated calories for a start. Plus it's more filling so you don't feel as hungry as when you eat sugar.

Oatmeal, wholegrain cereals, wholegrain bread (or Danish rye bread), while grain pasta, brown rice and most fruits and vegetables are excellent ways to up your fiber intake. And no, you're definitely not BU to think this is the worlds easiest, healthiest and most under-rated weight loss diet. Couple it with your pescetarian diet, and you have an excellent way of preventing overweight, heart disease and several types of cancer. Including fish and eggs will add some excellent nutrients. Things like salmon, avocado and wallnuts will add omega-3 fatty acids that fight inflammation, which brings a ton of health benefits.

This sounds marvellous. I must assess my fibre intake, and see if I can increase it.

I've no idea where to start, though.

I've had two small apples, mushrooms, danish blue and two ryvita so far today. Dinner will be chilli con carne (lots of bean and lentils) with white rice. I could have Barley instead. Hmm. Off to Google.

Charming.

Brown rice? Chilli is good with all those beans!

Haven't got brown rice, though it's in my tesco basket now! We prefer basmati.

Where do you go to calculate your fibre portions?

I just look on the packets and google how much fibre in a banana and now I roughly know what things are.

Done 20k steps now and I'm tired so eaten a bowl of sugary shreddies that must be another 3g of fibre!

So average day here;
Banana and satsuma first thing
or
Museli with Greek yoghurt and berries
Lunch is salad with seeds, cottage cheese, or feta with maybe oat cakes or ryvita or houmous and carrot sticks.
An apple
Dinner might be chickpea and spinach curry with brown rice and dhal.

I'm vegan. I worry about having too much fibre! ( I try to make sure I drink lots, and everything seems ok...). Lots of beans / lentils / veggies and wholemeal bread and cereal, and it's very, very easy to eat loads.

The F Plan. ‘‘Twas all the rage in the 70s early 80s. Must be due a revival

Copied from Dr Mark Hyman and interesting to note the difference between non soluble fibre (bran) and soluble fibre found in fruit, veg, nuts and seeds

Fiber slows the rate food enters your bloodstream and increases the speed of food exiting through the digestive tract. Dietary fiber also helps balance blood sugar and cholesterol levels, aids in quick release of toxins from your gut and curbs your appetite. Fiber is also vital for feeding friendly gut bacteria.

You should shoot to get 30 to 50 grams of fiber into your diet every day. The type of fiber you choose is important, too.

Most people think that bran is the best type of fiber to eat. But bran (wheat fiber) is mostly insoluble and doesn’t get digested. Think of it as more of a scouring pad for your intestines. That’s good for getting you regular, but it just can’t help your health the way that soluble fiber can.

You’ll find soluble fiber in fruits, vegetables, beans, nuts, seeds, and most whole grains. The bacteria in your gut metabolizes the soluble fiber in these foods, and that’s when the benefits start.

Soluble fiber can help lower cholesterol, blood sugar, and insulin, prevent cancer, balance hormone levels, remove excess estrogen and reduce the risk of breast cancer, make vitamins and minerals, provide food for the colon cells, and more. So it’s easy to see just how crucial soluble fiber is to good heath!

Study: www.ncbi.nlm.nih.gov/books/NBK11795/

50?! 50 is insane

www.ncbi.nlm.nih.gov/books/NBK11795/ does not say we need 50.

Mark Hyman has a lot of allegations he's bogus.

Dr Karan Rajan says 30 too. I’ll be calculating mine today and be adding some of the foods helpfully suggested on here if it’s too low.

vm.tiktok.com/ZMNuB5D4J/

Thanks for the link! I don't listen to him on everything, certainly not on the stuff he advertises or sells: But he has some interesting guests and his eating philosophy in general is the same as Dr Robert Lustig, Dr Giles Yeo et al so he does talk some sense: I think I eat 50g of fibre, let's just say constipation is not something I suffer from