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.

@BadActingParsleywhat is lime dressing please?

I cannot get worked up about the amount lack of fibre I eat.

I track calories, hit my protein goal and keep my carbs low. I can't keep a track of my fibre too, especially when IF and I only have an 8 hour window to eat in 😵‍💫

Not really- bowels are pretty much the same size, and even if you did have a particularly long or short one, you’d never know 😂 and they need what they need to work optimally. there are differing recommendations for men, women or children though.

it’s not like calories, it doesn’t matter what size you are

Bowel cancer though 😳

I make a drink with chia seeds to help get mine.

She's living on another planet. No bagel has that amount of fibers, even if it's made of beans 😂

It’s the equivalent of eating 450 grams of all bran! Which is around 11.25 bowls (40 gm per bowl) That poster is not eating 111 grams of fibre per day, no way.

Can you actually imagine your bowel movements after 12 bowls of all bran 😭😭😭🙈🙈🙈

I’ve sourced the bagel!

😂😂😂😂😂😂😂😂😂and it’s made of lentils!!

Forest feast dark chocolate almonds are 7.6g per 100g. Raspberries are not more than 7g per 100g. So that’s not 21g .

You get 12-13g per 100g max, and that’s a huge portion.

Imagine having 100g of almonds too. Not quite as bad as 11 bowls of all bran but certainly not recommended 😂

I would imagine if anyone ever did eat that amount of fibre they would be expelling a lot of nutrients and make themselves quite ill in the process.

while very high intakes (around 40-50 grams or more) may cause mineral deficiencies by binding to nutrients like iron, zinc, and calcium. The general recommendation is 14 grams of fiber per 1,000 calories, so most adults should aim for roughly 25-38 grams daily, varying by age and sex. To avoid negative side effects, slowly increase your fiber intake over several weeks and drink plenty of water

I aim for 25g a day, I occasionally hit 30g plus but usually by accident. This was Thursdays food log, 34g fibre and just over 1300 calories.

I do track on mfp from time to time. The last day I managed my protein and fibre goals (approx. 1400 calories, plus an exercise class to balance at 1200 cals) I ate:

• coffee, creatine, collagen, mango, raspberries, blueberries, strawberries, fage
• Chicken, chickpea, cottage cheese salad bowl
• White bean chilli, slice rye bread
• Cup of tea, dark chocolate

So, yeah, beans!

I have in the past made oat bran porridge with extra bran.

Currently we're on sachets but with extras.
Chia and flax seeds in porridge are a great idea. With other seeds and then you're getting other good stuff too.

There are certain hacks like chia seeds - why / how would these look like they have fibre? Also frozen raspberries - surprisingly high in fibre.

Don't forget your 3 portions of oily fish too!

I find it really hard to hit 30g but I've gone back into MFP and scrolled through to find a day when I did for 1609 calories.

It consisted of...

A coffee

Poached egg on seeded sourdough with ham, avocado, spinach and a green smoothie.

Homemade lentil soup

Feta and roasted red pepper chicken with sweet potato and tenderstem

A banana

So it's possible but when you try and hit the other targets too it starts to get harder.

I always have the same breakfast every work day so although it has avocado and spinach I can only count it once. If I make a vegetable soup for lunch I'll take it for the full 4 days so again maybe 6 different kinds of vegetable which is only 8.

Then you need to try make sure you aren't consuming too many UPFs, your oily fish portion (but not too much tuna!) your fibre, protein...

I tried it for a week and it took me ages to plan it and that was with a shop bought granola with loads of different seeds in it to bulk up the weekly plants.

For me I don't want to spend hours planning my meals and I don't want to eat the same thing week after week. Some weeks are tighter than others for money so I can forget about buying salmon!

I think it's just necessary to try and eat as well as you can for the money and the time you have and don't get bogged down with "have to hit all these targets"

Some people can be allergic to mango skin as it contains similar compounds found in poison ivy 🤓

I sprinkle chia seeds and linseed on pretty much everything I eat. And only eat wholemeal bread

I’m sorry but I’d rather die 10 years earlier and spend what tine I do have on earth just eating what I like.
Measuring everything you eat is a truly tragic way to live.

Today I ate mostly leftover party rings washed down with fizzy wine. Tomorrow I have made a greek salad for lunch and have yoghurt for breakfast. Yin and Yang.

This is one of my most regular lunches. 21.5g fibre, 430 cals and it is delicious (basically the chickpea salad from the first Moro book). Just chop it all up and mix, bit of salt and lemon.

some suggested boosters -
Nuts and seeds with breakfast or all bran
wholemeal bread and / or beans at lunch
lentils or wholemeal rice or pasta for dinner
fruit and vegetables at every meal