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?

BGBGS

Beans, grains, berries, greens, seeds

I keep forgetting what they stand for.

Ah yes, they mentioned that on the podcast!

For sure - I have always had a varied, healthy diet and didn’t realise I was pretty low on fibre until I actually tracked it! I just assumed I was ok as I ate my 5 a day and chose whole grain bread/pasta/rice above white varieties. I’ve been making a real effort for the last few months to learn about high fibre foods and change my diet.

The Wellness Scoop podcast has been very helpful if anyone is a podcast lover!

Also vegan and consume loads of beans & pulses, seeds, nuts etc.

i do find it easy and I’m not full of shit, quite the opposite - I’m very regular! 😂

But it’s not objectively easy is it?! You’re a vegan! What about people who aren’t?

Handful of oats for porridge, some chopped nuts and chopped prunes for breakfast was 8-10g of fibre and the same protein and calories as eggs on toast

look at the fibre in wholemeals bread and other carbs

the protein focus and low carb movement probably mean we eat less fibre than ten years ago

@Itsmetheflamingo what’s not easy about a tin of baked beans on wholemeal seeded bread?

Mae a stew and add a tin of lentils or beans - less meat , more fibre, still tastes great, costs less too

butter beans, green beans, broad beans , peas, all make good sides to a standard meat and 2 veg dinner

Today I had home made wholemeal toast and an apple for b/fast, tsatsiki with a salad of lettuce, tomatoes & beetroot £or lunch.

For supper we have roast duck with swede, parsnip, brocolli and carrots. Pineapple and creme fraiche for afters.

About 30 gms fibre.

How are you working the 30g out of that?

what’s not easy about a tin of baked beans on wholemeal seeded bread?

It’s a bit boring to eat beans every day & I like beans!

Yes, I’m not sure how that is 30g

it’s easy in theory, or course- day in day out, it absolutely takes effort. You get used to it but it’s only effortless for some lifestyles

Yep

I think you have to get inventive with the old beans, rather than use tinned baked beans too often, you can mix up a can of other beans (kidney, borlotti, butter, black eyed, etc) with various flavourings, so perhaps some in a harrisa sauce, or korma/curry flavours, or with mediterranean herbs, oil, garlic etc and rotate that with toast/eggs/avocado and then you've 'beans on toast' but different. Bean chilli on toast with cheese on top. Lovely

Well I guess it depends on the quantities ? 2 slices of toast in the morning could be more than 7g

Well Im interested to know, Ithink the bread and the broccoli is the highest amounts in that list. The salad is barely anything.

Being at work for 14 hours?
not wanting to eat that every day?

just the first ones that sprung to mind 😂

look, we can all think of easy high fibre meals. That’s not the ask. The ask is hitting 26-30g every day and I disagree that that is easy.

Well I guess it depends on the quantities ? 2 slices of toast in the morning could be more than 7g

Which bread would be this high? some kind of rye?

@Itsmetheflamingo I agree with you

I have bran for breakfast with chia seeds, fruit of some time. Apple or prunes. I eat a lot of lentils and chickpeas.

@soupyspoon agree about mixing it up but I just don’t want to eat beans everyday 😆

A very quick google says

2 slices of wholemeal bread can be between 5 and 8g of fibre. Lets say 5, worse cas scenario
1 apple around 4 so breakfast is a good 9 grams at least, thats very good

Lunch is 80g of each lettuce, toms, beet, which is at best around 3g of fibre (I have used 80g as a portion size, the poster might have had more or less)

Dinner is 80g of each, broccoli, swede, parsnip, carrots and pineapple, which is around 11g all told, best case scenario

So if the measurements are right then that could be around 23g of fibre

Obviously the poster may have had bigger portions which could easily get that up to 30g.

Yes, agreed. Its a bit beany.

@Itsmetheflamingo one example! Noone is suggesting a Heinz mono-diet.

I chuck chickpeas or butterbeans in my pasta sauce, kidney beans in chilli, black beans with tacos, eat dahl when you have a takeaway, sprinkle seeds on everything. Mushy peas with your chipshop order. Wholegrain up your rice/pasta/bread. Eat potatoes with skin on, even mash. Eat peas, beans, lentil soups. Oatcakes, porridge, high fibre cereal. Plenty of high fibre veg. Nuts and fruit for a snack. Noodles get a sprinkling of sesame seeds and edamame beans on the side.

Maybe that’s not the food you like to eat but it’s not hard practically-speaking or expensive.

I don’t think it’s that hard tbh. cup of beans lentils is about 15g.
so base a main meal around that, add chia seeds to porridge/ yoghurt/ cereal, swap out carbs for wholemeal versions, eat berries and lots of veg.

e.g:
overnight oats with chia seeds and blueberries
beans on wholemeal toast for breakfast
hummus and crudités for snacks
lentil or chickpea and vegetabl curry and brown rice for dinner