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?

It wasnt a criticism as such more just alerting you that even with whole meal pasta as I thought you might say you were having, it wont be that much

The seeds will help

Salad wont have barely anything in it.

Is the protein yoghurt that one with the oats in? How does it have fibre in it?

The peas perhaps swap those for something more fiberous

Im trying to adjust to more as well and seeking out ways to squeeze in more.

pears are good for dc an have more fibre than a apple

No it’s just a yoghurt pouch but has 1.8g fibre in it
I heard peas were really good for fibre? Might have to google that!

Here is what AI tells me, not sure why it has randomly inserted raspberries, not sure thats great in a pasta dish!!!

Peas vs. Better (Higher) Fiber Options
While peas are great, other, more fiber-dense, or equally nutritious options may be better depending on your nutritional goals:

• Lentils (15.6g per cup, cooked): Significantly higher in fiber than peas (almost double) and an excellent plant-based protein.
• Split Peas (16.3g per cup, cooked): A "better" option than fresh green peas if the goal is purely maximizing fiber content, though they are technically a dried form of the same plant.
• Black Beans (15g per cup, cooked): Offer more fiber than green peas and are excellent for managing heart health.
• Chia Seeds (7.7g per 1-ounce/2-tablespoon serving): Extremely fiber-dense. A small serving provides a huge amount of fiber and omega-3s, making it easier to consume in smaller quantities.
• Artichokes (10.3g per medium vegetable): Provide higher fiber per serving than green peas.
• Raspberries (8g per cup, raw): A fruit that rivals green peas in fiber content, offering a sweet, high-fiber alternative.

I’ve got some mixed berries frozen, I could have them after my tea if I’m still hungry

Snap, I was just thinking about a bag of frozen berries I got, I think I'll defrost some and chuck some chia seeds on them for a snack

@SleafordSods beer contains fibre. Only a small amount, but if you drink enough of it....

😜

100g of peas has 6g of fibre, which is pretty good in comparison to other veg. I think I will add some to my tea tonight too!

That's because it's a legume seed - not a true "vegetable" - like beans, lentils and also peanuts!

I feel like no one paid attention to my post...? :/ WHOLE GRAINS, people, not piddling around with the relatively small amounts of fibre in various fruits and veg (though that helps).

I’ve read the whole thread, just trying to improve slowly so it becomes a long term habit rather than zero to 100 and drop back again with side effects! I’ve got bowel endometriosis so being cautious

previously I would have had
porridge and a banana, no added seeds/nuts
sandwich, crisps, chocolate bar
the pasta with no added veg or salad

Some very easy swaps and additions to make it less extreme

Use bulgur for your porridge rather than oats
have nuts rather than crisps if you can tolerate them
use a bean spread or chickpea spread instead of butter or mayo in addition to your filling
use lentils/beans to make the 'sauce' for your pasta or rice or whatever you might go to

Looks awful but was delicious, the pasta meal was 400g weight so not as big as it looked (I weigh stuff when I batch cook) and 2/3 of a bag of salad
was out of brown pasta so used standard. Added milled seeds to the salad

What milled seeds did you use?

These, I spotted them in Sainsbury’s

Nice.

I was going to buy the mixed seeds in Aldi or Lidl whichever one does them but reading up on it, it seems that milled is better for you nutritonally which you wouldnt have thought but it says they go right through you rather than get absorbed.

Ive never heard of milled seeds

It says a serving is 25g which is a decent size spoonful so it doesn’t work out too expensive either. I’m enjoying them

this guy posts some really good recipes
https://www.instagram.com/mrguthealth?igsh=NW5tbXEwZXgxeTA=

Reading how much fibre some of you eat. Were you all terribly constipated before? I simply couldn't eat all that fibre as it would just keep me in the bathroom all day.

Not constipated at all. But more fibre with plenty of liquid actually made my toilet habits better. I never track what I have, but if I ever put my meals in to a tracker I always go over 30 easily.

Bloody hell I remembered now why I dont buy and eat fruit

Horrific acid.

It was nice, I added chia and sesame seeds and some milk to make it like a warm milkshake as I warmed the fruit in the microwave

Now what am I going to do with the rest of this bloody bag!!

These are nice to add on top of things

https://www.hollandandbarrett.com/shop/product/linwoods-milled-flaxseed-almonds-brazil-nuts-walnuts-q10-60086085?skuid=086085&utm_campaign=shopping&utm_medium=cpc&utm_source=google&gclsrc=aw.ds&gad_source=1&gad_campaignid=22372325741&gbraid=0AAAAAD96OoJGmSVAFc3tQlTNWnt43dvmY&gclid=CjwKCAiAqKbMBhBmEiwAZ3UboL79rWTAlOwHuRjBgcf1No8tSPa-wGNya6AJU0NSP8G6-wIT0fCWexoCfcEQAvD_BwE

and these for a snack

www.sainsburys.co.uk/gol-ui/product/the-gut-stuff-peanut-butter-high-fibre-bar-35g

How much is an an average 200g potato

I either mash with skins or eat as a jacket with tuna

I am on one meal a day (it works for me) and am finding it almost impossible to get enough fibre into it, without eating horse feed for every meal.

@Vroomfondleswaistcoat it’s 14/15g per 1000 calories according to guidance, so maybe you are aiming too high?