How on earth are you supposed to eat 30 grams of fibre every day?

[SleafordSods]

I’ve been listening to The Fibre Factor on R4.

I’m not on TikTok but according to this show, lots of TikTokers are now moving away from promoting eating high protein to now stressing how important it is to get 30g a day.

How do you do it though? Foods I thought might be high in fibre, like a banana, only have roughly 2 grams.

So if you’re getting 30 grams a day, how are you getting it?

Yes some poor poster recently posted a thread about her massive fibre intake and clearly wasnt consuming that much!!!

I eat a lot, I changed up my diet to bring my cholesterol down and now keep eating like that to stay in the healthy range.
it’s quite a boring diet but I’ve gotten used to it, lots of beans, pulses, veg, oats, I put psyllium husk in my oats to bump up the fibre. For ages my standard breakfast was tacos made of oats and psyllium husk, with a can of mashed pinto beans and veg on the side

This came up on the other thread that I was talking about, the proposed amounts for raspberries vary wildly, I compared Tesco to Waitrose and they were very very different, just for basic raspberries, so they cannot be accurate which raises suspicion about recorded amounts for anything.

I wouldn't describe French or Italian people as particularly healthy or long lived.

I dont' believe the high protein or the high fibre people, actually, at least I don't believe their evangelism is justified. Especially don't believe the high protein people.

Eating lots of fibre I am sure is good thing broadly, but aiming for a specific target is daft. Given so many people are on < 10 g (fibre) day, getting to 20+g/day on average is actually pretty good. You need to live in the food options environment that we have, too.

Am not a fan of magic food thinking.

I wonder how bemused people with IBS must feel about the high fibre advice. I mean, if you know it works badly for you, then you have to shrug it off.

No vegetables with the curry? I would have a separate vegetable dish with that such as stir fried cabbage, green beans, carrots, courgette pepper or any such mixture.

I've never tried to work out the actual grams but I know I'm eating enough as my bowels are fine. I can't eat wheat bran as it is the main trigger for IBS so I eat loads of fruit and vegetables.

They have quite a significant longer healthy life expectancy than the UK, I think ours has stagnated or shrunk.

Please can you show me the data regarding significance?

That's the smoking and the wine.

I focus on high protein (around 140g a day) and haven't been worried about fibre but I just checked MyFitnessPal log and looks like I am between 27 and 34g fibre a day.

Breakfast is greek yoghurt, chia seeds, frozen berries and cherries
Lunch is a bowl with loads of cucumber, tomatoes, avocado, beetroot, pickles, Jalapeños, cottage cheese, then either salmon or mackerel or eggs
Dinner usually chicken and a ton of veg (cabbage, broccoli, cauliflower etc) and some potatoes
Snack might be protein shake or protein yoghurt

I didn’t think of a side dish no becauae it was a Gousto recipe and the portions are usually decent although DH did start snacking later so perhaps I need to think more about side dishes of veg. I think his snacking is usually habitual though and not through hunger.

@Dragonscaledaisy what do you mean by significance?

You ate A CUP of kimchi?! I manage about a teaspoon, that stuff is nuclear 😂

Statistical significance - don't worry, I thought you'd read results from a recent study as I haven't been able to find anything that shows this. 😊

If it's 30g on average then it will be less for smaller people surely? If you are a woman you may well only need a bit less than that.

I agree that it's very difficult and I never manage it.

@Dragonscaledaisy do you have data that the French & Italian aren’t healthier for longer?

There's also the different types of fibre and it's quite complicated.

europe-data.com/what-eu-country-has-the-longest-healthy-life-expectancy/

I'd be on the toilet all day if I ate that much fibre

If I ate the recommended amount of all these things everyday Id be back up to 15 stone again. Surely its possible to eat properly without having to have a PHd in nutrition.
Ive eaten very little the last 18 months as Im on mounjauro and all my blood tests for deficiencies came back normal last week.
I don't eat processed foods and other than that I eat what I fancy.

Very interesting. Malta, maybe the only European country with fatter people than the UK, coming first for healthy life expectancy and rich Denmark coming near the bottom.
Malta gets a lot of sun, but doesn't grow much so the diet is probably not as good as Italy and Greece...

UK is 61 for M&F

I think the impact of stress is underestimated, a lot of the countries have a slower pace of life.

People who say “it’s not difficult” are full of shit. I prioritise 25g fibre every day and every meal has to be thought through to ensure it contains adequate fibre.

I frequently chose something high fibre over something I want more (ie raspberries vs strawberries, a bowl of all bran vs a crossaint, brown rice bowl instead of ramen)

if you centre fibre at every decision and meal, yes it’s very doable. To me that is a sacrifice and takes a lot of thought. I do it because I think fibre is very important and have risk factors for bowel cancers.

its even harder to do if you’re low calorie or obsessed with protein.

Beans are so good as is brown rice. Eating a time of chicken peas a satchel is but all beans are good.