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How to hit 30g fibre each day

Updated: Jan 7

There are a small number of truly meaningful focus points for improving health long-term, fibre intake is one of them.


Don’t sleep on fibre.


Baked beans are also fantastic.


EXAMPLE 1

MEAL 1 ~11G: 30g Bran flakes (5g) + 100g raspberries (6g)


MEAL 2 ~13G: 2 slices wholemeal bread (5g) + 200g baked beans (8g)


MEAL 3 ~11G: 200g sweet potato (6g) + 100g green peas (5g)


SNACK ~7G: 30g popcorn (4g) +1 med apple (3g)


TOTAL = 42G

Note: This is not the full day of eating or a meal plan. I am only showing where the fibre in this example diet came from.

EXAMPLE 2


MEAL 1 ~9G: 60g rolled oats (6g) + 100g blueberries (3g)


MEAL 2 ~10G: 100g hummus (4g), 1 bell pepper (3g), 80g carrots (3g)


MEAL 3 ~9G: 60g wholegrain rice (3g),100g edamame beans (4g) + 80g broccoli (2g)


SNACK ~10G: 60g dates (4g), 1 small banana (3g) + 30g 70% cocoa dark chocolate (3g)


TOTAL = 38G

Note: This is not the full day of eating or a meal plan. I am only showing where the fibre in this example diet came from.

EXAMPLE 3: NON COOKING EXAMPLE


MEAL 1 ~6G: Porridge oat sachet (3g) + small banana (3g)


MEAL 2 ~16G: Tesco Four Bean & Mint Salad 250G (14g) + medium orange (2g)


MEAL 3 ~12G: Tesco Chicken Jambalaya 385G (8g) + 60g avocado (4g)


SNACK ~6G: Granola bar (3g) + 30g peanuts (3g)


TOTAL = 40G

Note: This is not the full day of eating or a meal plan. I am only showing where the fibre in this example diet came from.


Health benefits of a high fibre diet


Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E. and Te Morenga, L., 2019. Carbohydrate quality and human health: a series of systematic reviews and metaanalyses. The Lancet, 393(10170), pp.434-445

Figure 1. Dose-response relationships between total dietary fibre and critical clinical outcomes based on data from prospective studies.


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