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 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….

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

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 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

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.

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😂

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

This is about 9g of fibre

That’s nowhere near 21g fibre!! 😂

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!

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

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.

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

This thread is just like the calorie consumption threads, people are clueless at proper calculations on what they actually consume.

I'm doing Zoe and find it pretty easy to hit 30g, I eat wholemeal seeded bread, loads of veg, pulses several times a week, and nuts as a snack most days. I do eat meat and fish, but only two or three times a week, so main meals are often veg based.

@bunnypenny can you link? sounds nice

So I just need to eat 30 different plants a week, no UPF, fermented foods, plenty of protein and 30g fibre a day. No problem 😂

www.bda.uk.com/static/f602fc35-ff7f-4d2c-90c89b145c43396c/d1e5de73-14ad-4d53-a9a79d1f66f0e7f8/Fibre-food-fact-sheet.pdf

I make that raspberry/almond combo 5.5g fibre…I don’t know how some of you are calculating! A lot of wishful thinking going on. I eat a ton of fruit and veg, beans most days and only brown carbs, but still supplement to consistently get 30g plus every day.

people on MNs don't understand portion sizes & measurements for some reason 😆

Nothing. If I had I would have said.

And a mere 576 calories! 😂

@steff13 how have you eaten 47g of fibre then?

@PhilMitchellsleatherbomber yep!

You really haven’t.