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.

Roasted Aubergine - 8g
Roasted Cauliflower - 8g
2 protein bagel thins - 9g
Tomato and lentil soup - 3ishg
Chia seeds Greek yoghurt - 5g

Beans in salads, soups, dips, roasted etc are a great source, 1/2 can bought 8g fibre.

Google says that 40g of Porridge oats is about .3g fibre. I dont see how anyone could manage 30g a day.

Hate to sound like a smug Sally but I hit it fairly easily most days and i'm on a strict 1400 calories as i'm loosing weight.

Typical example was yesterday, here's where my fiber came from:

40g porridge oats - 3.6g
15g flaxseed - 4.3g
80g frozen berries - 4.1g
1 tsp cinammon - 1.4g
15g chia seeds - 4.9g
Salad (cucumber, tomato,carrots) - 3.8g
1/2 avocado - 5g
140g potatoes - 3.8g
Total: 31g

The flaxseed and berries were on top of my porridge for breakfast. Cinnamon and chia in a protein shake with milk and a scoop of whey. Half the salad and the avocado for lunch (with eggs). Potatoes with chicken for dinner with the other half of the salad.

Overall it was 1400 cals/98g protein/31g fiber

Someone has managed 111 gms!

MayoClinic says should get 14g F/1000 calories consumed.

Many adults eat a lot more than 2200 kcal/day so that would mean they need >> 30g/day.

I thought I'd be pretty high but tbf, I'm only coming up with about 22.3g from below. I left out some higher calorie low fiber foods.

About 300g of stewed apple (7gF?) and 80g of WM flour (in apple crumble. 1gF?)
Maybe 400g of humus (4.3gF) and 16 whole chestnut mushrooms (5gF?)
? 200g of steamed vegetables (5g fibre?)

3-4g rather than .3g!

15gr chia seeds are less than 5gr fiber, I think a lot of the calculations on this thread are wildly wrong.

Also most veggies have very little fibres. So eating lots of veggies does not equal great amounts of fibres.

Having had lentil dal and spinach for supper, I’m now going to get the chia seeds and yoghurt out. 😋

I started paying attention to this a few months ago and I can tell you exactly how to do it.

1. beans beans beans. Half a tin of baked beans for your breakfast is 12g right there to start your day. I have mine with scrambled eggs and then fruit.
2. lentils. Buy the green ones in a tin and they’re already cooked and good to go. Put them in your bolognaise, your shepherd’s pie, your salads. Just 100g of cooked green lentils is 9g
3. chickpeas to bulk out your curries and soups. These are the real winner as 100g chickpeas is 19g fibre.
4. all of the fruit adds up. Bananas are 3.5, apples are 2.5. Veg veg veg.

Being vegan makes protein hard and fibre easy. Today I’ve had 23g so far without trying or eating properly - had a Huel, some raspberries, bit of brown bread (and jam but none in that) and a couple of Tuc biscuits.
Yesterday was 50g of which 18g was dinner, just a jacket potato and baked beans with a bit of nutritional yeast sprinkled on, nothing fancy, and a few almonds on the side.
I’m on a diet and weighing my food so I’m confident in the accuracy of my measurements.

@SereneCoralDog what do you eat on other days? I found I only eat it by doing as you have done and really focussing on it.

So according to my health app I’ve had 111g of fibre today

Looking at what you ate, that doesn't make sense although maybe you have consumed 2000 kcals in just nuts.

Beans, oats, lentils, nuts, plus fruit and veg.

breakfast: porridge with chopped nuts and seeds
lunch: lentil / chickpea salad
dinner: kidney bean chilli with plenty of green veg and rice

Definitely not. Just checked the pack (Lidl) and it's 3.6g per 40g portion.

It is easy if you happy to eat chia seeds, lentils, chickpeas etc everyday but if you like a variety of foods it's hard.

I'm a vegetarian and eat quite well mostly. I am currently doing Zoe and I agree getting in 30gm of fibre is quite an effort even if you eat a wholefood, veggie diet heavy in pulses and seeds. It is possible but it takes a conscious effort

1 tsp cinammon - 1.4g

Sounds unlikely, @SereneCoralDog?

All bran, chia seeds. Oats. Lentils

I love all bran. Sigh.

The F2 diet is the shit (literally) but seriously if we can get fibre right, it helps our bodies so so much.

cinnamon is pretty high in fibre although a proper tsp is 5g. I put about 2g of cinnamon on my porridge otherwise the taste is overwhelming. Most recipes use 5g or less for an entire cake!

I track fibre as I have bowel issues. It IS hard and the biggest misconception people seem have is that it’s about fruit and vegetables. Fruit and veg only have small amounts of fibre. Things like chia seeds are ok but not much fibre unless you’re eating tablespoons full- which most won’t do every day.

the other issue is quantity. Eating restricted diets or fasting/ calorie counting add a further complexity.

sure fire ways I’ve found:

all bran
Jacket potato and beans
chickpeas
raspberries (large quantity- I eat 150g a day)
pears/ kiwi
brown rice
lentil/ pea pastas

if all else fails a glass of psyllium husk in water 🤢

don’t forget there is zero fibre in dairy, eggs, meat or fish. Protein lovers tend to miss out on fibre unless they love lentils

All-bran is good for fibre but pretty high in sugar.

Sorry that . shouldn't have been there, meant to say 3g

? How? 100g raspberries is less than 4g fibre

A teaspoon of cinnamon is 1.4g of fibre, are you sure thats right?