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.

@steff13

TELL US ABOUT THE BAGEL

I meant fibre obviously

great business opportunity for someone to create similar, I can only assume they don’t comply to uk standards?
or is it a different fibre measurement

I definitely eat enough fibre but I'm morbidly obese so that is because I eat a lot of calories and despite the stereotype I overeat on healthy food. I often eat 300g plus of almonds as a snack and eat very large portions of porridge plus usually at least 4-6 slices of dense wholemeal bread most days

We eat a lot of oven baked vegetarian dishes so I eat lots of veg in the evening but usually enough for 2-3 people ( going on what most people on here say a portion is plus my dim memories of what a reasonable portion is from my days on different weight loss diets in my youth)

I agree it is hard to do with normal portion sizes though and don't recommend my method of course 😂

I’m fascinated by the bagel, and I’ve recklessly never tracked my fibre intake
really want to try and recreate it at home and then become fibre bagel TikTok sensation 😂

Yes I wonder if nutrition info is as rigorous in the US as it is here, not sure I believe their claim at all and not just the fibre content. If it were true this bagel would solve the world’s lack of fibre content in one fell swoop, the NHS could prescribe it! 😂

AllBran has changed its recipe. It now looks weird and tastes vile.

Just reading this thread is setting off my IBS 😭 oh to be able to eat normally...

That bagel is basically a blend of fibre extracts (bran, psyllium etc) glued together with water. I have done my share of baking things with chickpeas and psyllium and trying to convince myself they are edible, let alone delicious. Life is too damn short.

Also, the US label fibre differently to the UK/EU, they subtract fibre from carbs to show "net carbs" whilst we include fibre in the total and also show it separately.

I'm not convinced that eating a facsimile of bagel made from a huge lump of ultraprocessed fibre extracts to reach specific number is actually what your body needs, rather than getting the different types of soluble and insoluble fibres from a range of real foods. Like I don't believe necking an artifically sweetened protein shake is truly equivalent to real food. But that does mean eating more beans, vegetables and low-fat dairy fish and meat a lot more than most people want to.

I'm imagining just all bran squished into a ring shape

Same. I am fed up of recipes that purport to be healthy but are just huge scoops of protein powder.

If you eat animal products then stop and replace them with plants. It's incredibly difficult for the average woman to eat sufficient fibre and stay within her calorie/saiety requirements when meat and dairy are clogging up so much of her diet.

I actually think it's quite difficult to reach the recommended amounts of all of the different macros. I am losing weight and stick to an intermittent fasting diet.... so two meals a day and no snacks the majority of the time. Getting all of my fibre and protein is nearly impossible if I don't want to become obsessed and/or bored to tears with the repetition. I don't want to track everything I eat, I couldn't imagine anything more dull and restrictive.

I basically make sure I eat things like avocado on toast and lentils, beans etc regularly. I take a psyllium husk supplement and sprinkle seeds/nuts on any meals where they make sense. I eat brown rice, bread and pasta. Other than that I just get on with my life and hope for the best!

@Allthefruit Protein powder I'm convinced is going to be the next scandal - there are no controls over what is in it. No one needs that much protein unless they are ill or seriously weight training.

Agreed. And in that ultra processed form.

Plus I know someone (through work) who is disgustingly rich (100s of millions) through owning protein companies and it just strikes me as a horrible industry

I don’t really keep track of fibre but I think it’s really easy to get 30g on a vegan diet

A typical day of meals for me

Porridge, berries, almonds, seeds
Tomato and lentil soup
Tofu, bean, veg chilli with rice

They all have around 10g of fibre, probably more in some. Plus a couple of snacks.

Agree, the rise in bowel cancer amongst the under 30’s is worrying, I also blame the low carb obsession, potatoes, wholemeal breads snd grains etc. have been demonised.

Thanks, that is really good. I love both roasted cauliflower and aubergine!

Depends entirely on portions of course, I think you are being very generous with your estimations, I’d be hard pushed to eat the amount of food suggested by them!

This is a stupid question I expect, but why are so many people adding protein powders/protein-enhanced foods to their diet? Is it because you're aiming for low carb? I thought that normally meant upping healthy fats not protein? I thought protein powders/bars etc were still the preserve of body builders, I'm obviously missing something!!

I have loads of (normal) friends who will tell you without question you must eat at least 100g protein a day, at the very least, and even that isn’t “much” they telll you, and they are convinced they are right, that a middle aged woman must consume this for bone density and building muscle, and that if you eat this amount of protein you WILL lose weight.

it’s not true, but created from half truths being misused. It’s a very common thought process IMO.

That's interesting, if a bit worrying... I thought the western diet typically already had plenty/too much protein as our meals are very often meat-based and usually bigger than advised portions too.

I do feel with diet there is information overload to the extreme these days, and so hard to tell sales pitch from evidence-backed knowledge, especially when relatively little independent research is done of nutrition (almost all studies are run by the people making the product!).

I actually find the opposite, I find it incredibly difficult to meet my calorie needs if I focus too much on variety of veg, protein and fibre. I'm coeliac so more restricted in what i can eat anyway.

S8nce I've been weight training and upping my protein (100-125g a day) my body shape has hanged so much. I have very defined upper body muscles and am the leanest/fittest I've ever been. So for that reason, whilst I'm weight training, I'll continue with a high protein diet!

That makes total sense, if you're lifting/training. I mean more just average/not set fitness regime people really, are they that likely missing out on protein needs?? I think if you're actively building muscle it makes total sense!

I was listening to an episode of the Zoe podcast with a doctor talking about the protein obsession and he was saying that almost nobody in the UK is deficient in protein and most people already get plenty. The general point seemed to be that some groups need to focus on protein (elite athletes or the elderly) but that the craze for sticking "high in protein" messaging on the front of a UPF chocolate bar or a loaf of Franken-bread or consuming protein shakes etc is likely doing more harm than good.