To think it’s really difficult to eat 30g of fibre

[Forgottenidentity]

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.

I’m not sure how it adds up, but I eat porridge with flaxseed, and a chopped up pear or berries for breakfast.
some version of wholemeal bread or wrap with veg for lunch
snack on hummus and celery, or an apple, or a handful of unsalted nuts
potatoes with skin on, more veg, and meat for dinner. Other nights lentils or beans.

I completely agree, especially since I'm short and trying to shift a few pounds so I'm trying to stick to about 1400 cals a day. I spend more time working out how to fit in enough fibre and protein than I do eating the bloody stuff, especially if god forbid I thrown in an occasional biscuit which offers neither!

What would amount to 30g of fibre? I eat a bowl of porridge and a banana every morning, and if I have bread it’s whole grain. I eat various fruits and veg but don’t particularly monitor what I’m eating. No problems with bowel movements so never really thought about it.

Beans. In every meal.
Lentils for variety.

50g porridge oats plus 1 tablespoon (proper baking measure tablespoon) chia seeds
medium baked potato with half tin baked beans
2 x slices whole meal bread
= 29g fibre

and that’s before any fruit or veg? Maybe my fibre maths is wrong though!

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

Yes it is, but it's MNs so people will tell you they eat 100g easily. x

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

What bread are you eating yo get that much fibre? 4 slices of medium marks and Spencer’s wholemeal bread is only 10 grams of fibre in total!

The only way I get anywhere near to it is if I add chia seeds and fibre powder to my protein shake. That gives me around half, then the rest I get from food. I’m cutting out uPF right now, so no protein shakes, so I’m struggling to get it in. I bet some people eat very very little.

An average slice of wholemeal bread has about 2g of fibre.

Have a bowl of Kelloggs all bran

That still leaves quite a lot for lunch and tea, or do you mean for every meal?

@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

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

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

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

@muddyford what bread is that?

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.

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!

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.

@steff13 what else have you eaten?

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

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

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.