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

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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 eat a vegan diet with lots of beans, lentils, fruit, veg, wholegrains, nuts, seeds etc so I get that easily.

Chatgpt is your friend. Ask it for a menu of 3 meals a day hitting fibre, protein, calories and fruit and veg recommendations for UK, with only one meal to be cooked from scratch, others microwave or assembly (unless you have more time than me). You can tell it to exclude ingredients you dislike or things that are beyond your budget.

LMAO at some of the calculations.

Some people seem to think that 100g of a high-fibre food = 100g fibre.

Always read the label if it's a manufactured food, or check on-line resources if it's natural food.

Genuine question - what wholemeal bread are you buying that's 7g fibre per slice? I spend a boring amount of time looking at fibre and about the highest I've found is 4.5g per slice for sainsburys own brand pumpkin seed. For reference, Kingsmill wholemeal is only 2.5g per slice (so 10g for four slices).

Once you know how to eat more fibre, it’s not too hard. My breakfast consists of 2 tbsp chia seeds, 1 tbsp ground flax, handful of berries and a fig (and yoghurt, but we’re not counting that). That’s 16.5g fibre.

I think they key for me is breakfast! Porridge, dates, chia seeds and flax seeds.

Easily 12/15g of fiber.

Then things like avocado, rye bread, sweet potato type things for lunch and lots of veg for dinner and nuts and fruit to snack. Some days I hit over 40g.

Its hard to- i focused so much on fibre and protein i ended up with iron deficiency. I now have to up my fibre as the supplement make me constipated. Fruit and veg skin is usually very high in fibre, i eat kiwi and mango skin with the fruit as well as potatoe skin for example.

I'm sure I eat way more than 30g without even trying!

I’ve had 30g today. I had chia seeds and raspberries mixed with yoghurt this morning. Nuts. Fruit, veg, potatoes, chick peas, carrot batons…

I was ready to assume OP is BU but actually having looked at MFP stats, YANBU.

Tracking today I’ve had only 21g of fibre despite eating oats (2g) vegan protein powder (2g) flaxseed, chia, goji mix (2g) tofu, salad with edamame, cabbage and carrot, a raw nut snack bar, and a curry with butternut squash, lentils, chickpeas, pepper, onions, courgettes, aubergine. Shocked tbh.

Although over the last week it has varied between 21 and 37g. Avocado by far the highest amount of fibre at 10g. Lentils coming in at 5g. A Sainsbury’s spicy bean burger was 6g!

I make my own muesli and granola with seeds so I think that helps.

Every lunch will include radish, celery, roast veggies etc.

I make 100% whole meal bread and freeze in slices.

Dinner is more veg with some sort of legumes.

Snack on dried fruit, nuts and dark choc.

If I don’t eat like this, while travelling or a meal out, I really notice now I’m in perimenopause.

Easily, beans, chia seeds, porridge

Psyllium husks. Akkermansia.

12g if you're lucky, some is even less

Tonight I am having
80gms of carrots 1.8 gms of fibre
80gms of Brocoli 2.4 gms of fibre
80gms of sweetcorn 3.4 gms of fibre

So 7.6gms of fibre in total for my serving of vegetables with my dinner.

How much do you eat of each?

The bread I use comes out pretty well for fibre. I average 60-70g a day, but its pretty easy as a vegan. E.g. I had a cottage pie for lunch made with soya mince and vegetables, and topped with mashed root veg which was 25g fibre per portion.

Per slice it is only 3 gms of fibre so 6gms for two slices not 12ams.

So according to my health app I’ve had 111g of fibre today. My meals were-
breakfast
organic porridge oats, blueberries, raspberries, protien powder, creatine powder, peanuts, cashews, chia seeds, mixed seeds, skimmed milk. Coffee, skimmed milk, 1 pint of water , camomile tea.
lunch
salmon fillet, lettuce, spinach, carrot, beetroot, cucumber. Kefir yogurt, protien, blueberries, strawberries, grapes, cashews, peanuts, chia seeds, mixed seeds, 1 pint water
dinner
carrots, sweet potatoes, butternut squash, onion, courgette, boullion, garlic, lentils, edamame beans. 2 squares dark chocolate, 1 pint water

snacks
2 coffee with skim milk, 1 tea with skim milk, I oatie biscuit.

im not convinced it’s totally accurate but it must be a fairly decent amount

It’s only 3.5gms per slice.

Do you weigh and measure everything?

Yeah for the app

This does not make any sense. Any type of animal protein has no fiber. Your lunch isn’t a lunch either.

Maybe she ate an entire pack of chia seeds. This is MN...never underestimate what other is "normal" for other people 😆

Yes, which is one of the higher ones of the commercial market. You're only ever going to get so much in one slice. My breakfast this morning was 2 slices toasted, half a tin of beans and some vegan sausages - just shy of 25g for one meal