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 do not think much about fibre. Looking at MFP I don’t get 30g on a typical day maybe more like 12g - 14g.
There is no point ruining life with chia seeds.

I mix ground flax, psyllium husk, inulin, PHGG with smaller amounts of potato starch and dried green banana powder in a big tupperware and take 30g in 700ml water each day. I have it about 11am, mixed in a protein shaker, its about 90cals and 15g fibre and makes me feel so much better, it's really good for gut health and I really notice it if I miss a few days. It's a bit of a sludge to drink but with my families history of bowel cancer and other issues I am willing to slug it forever, frankly. The extra 15g is relatively straightforward even thou I stick to 1400-1600cals a day.

Cacao powder is pretty good, if adding to a homemade shake.

I eat a veggie diet but struggle hitting everything without eating repetitive meals. I'm also short and often skip breakfast which makes it impossible, really.

Add lentils or chick peas / other beans to dishes

(I haven't RTFT yet so perhaps it turns out you eat a different brand or live in another country or something, but...) You know TUC biscuits have egg in them, don't you?

I put butter beans or cannellini beans into everything I can add it to; soups, stews, tacos, fajitas, one pot meals, any sort of meat dish which has a tomato based sauce or spicey sauce, even like kebabs, then I’ll have a red pepper and bean salad on the side.

Makes meals cheaper too as everyone has less meat.

I think the current habit of calculating how much protein, fibre, fat etc you eat is unhealthy. Don't eat too much processed food, have some veg and fruit, keep the quantities reasonable, and get on with real life.

How much aubergine and cauliflower are you eating? 100gms of either are 2-3 gms fibre and that is about 1 cup. Protein bagel thins are lower in fibre than 4.5 grams each.

No it doesn’t.

I know nothing at all about fiber contents, but is this the magic bagel?

Good find , as I suspected they seem to only be available from the US at a huge cost, shame

Here’s a quick breakdown from ChatGPT:

• Breakfast:

• Oats (40–60 g) → ~4–6 g fibre
• Blueberries & raspberries (~100 g each) → ~6–8 g fibre
• Nuts & seeds (maybe ~30 g total) → ~8–10 g fibre
• Chia seeds are very high (~10 g of chia has ~3–4 g fibre), so if you had a lot, this could add up quickly

• Lunch:

• Salmon has no fibre
• Veg (lettuce, spinach, carrot, beetroot, cucumber) → likely ~6–10 g fibre combined
• Fruit (blueberries, strawberries, grapes) → ~5–7 g fibre
• Nuts/seeds again → could add another ~8–10 g
• Dinner:

• Sweet potatoes, butternut squash, lentils, edamame, carrots, courgette → probably 15–25 g fibre depending on portions

• Snacks:

• Oatie biscuit → maybe ~1–2 g fibre

Even being generous with portions, this would probably total 40–60 g fibre — which is very high and above most recommended daily intakes (25–38 g), but nowhere near 111 g.

I agree. The app I use, users can upload amounts so you are reliant on other users being accurate. But I figured it must be a decent amount.

I was raised on wholegrain Scandinavian bread for lunch. It has a lot of fiber. We bake every week.
We reach 30 gr a day.

I think it was 266g aubergine and 289g cauliflower and just roasted them in the oven with a bit of cheese on top - was delicious.

The aldi protein thins say on the pack, 8.9g in 2 bagels.

There are meal plans online from the British Nutrition Foundation that you might find helpful.

One example day is: muesli with tinned peaches for breakfast and a glass of orange juice, chicken and wholewheat pasta salad for lunch with dried apricots, salmon and new potatoes with broccoli and kale for dinner, with a smoothie and two digestives as a snack.

My best tip for fibre is All Bran cereal…11g in 1 portion which sets you up nicely for the day.

We all need those magic Bagels, then we could stop shoveling down mountains of chia seeds Lentils and bloody raspberries.

I agree in many ways but totally disagree with fibre because you can see from this thread the majority of people don’t have a hope of coming near the fibre they need. And it’s important.

the massive increases in bowel cancer young in our generation are thought to be attributable to this (and being pushed out by the protein obsession of the last 30 years)

Are you not 😱 at how wildly inaccurate it is? It more than doubled the fibre?! The calories and everything else would be equally wrong surely?!

There is something very suspicious about those bagels. Not least, how they can be keto 😂

The big culprit I think is the low carb movement. If you eat jacket potatoes, rice, wholewheat pasta etc as a base for your meals, you're eating more fibre naturally rather than adding odd supplements like chia seeds.

30g is still very hard to reach.

I worked it out one day, putting in my average daily meals and I worked out I average about 25g a day (and I always have veg and salad with my meals) and dh gets way less.

A pp did share something useful above though, that the goal is 14g of fibre per 1000cal. So if you eat under 2000cal a day you don't need 30g of fibre.

My dh definitely needs to eat more though. His standard workday lunch is scrambled eggs on white toast, which probably gives him about 1g of fibre!

A bowl of Bran flakes.

I’ll be honest it hadn’t occurred to me it was that wrong (I thought maybe 10g out) I use it to track caloriesand macros and thought it looked reasonable?!! I’ll have a look through the items

@Bambamhoohooi guess it’s because fibre grams are deducted from total carb grams as they are indigestible carbs. Making the overall net carbs totals very low?

What bagel had that much fibre? Was it wholemeal?