What does 30g fibre look like?

Emma Brown - Nutritionist | 16 Apr, 2019

Fibre has been a particularly hot nutrient in the press this year and for good reason. It's a hugely important nutrient for our health – it's vital for our digestive health, has been shown to benefit heart health and could help aid weight loss – and yet many of us simply aren't getting enough in our diet.

On average, we're managing around 18g of fibre per day – but we should be having at least 30g!

If you'd like to see how you can get more fibre in your diet, check out my top tips here.

We're working on adding fibre tracking to Nutracheck this year. In the meantime, to help you start focussing on packing more fibre into your diet, I've created 3 Perfect Fibre Days to show what 30g of fibre looks like across a day:



Time to cook
For days when you have time to cook from scratch

Breakfast Porridge with flaxseed & honey
Lunch Tuna & sweetcorn baked potato with salad
Dinner Aubergine lasagne & salad
Snacks Fruit

1,451 kcals & 30.9g fibre

fibre

40g porridge oats with 150ml semi-skimmed milk, topped with 20g milled flaxseed and 1 tsp of runny honey.

349 kcals & 8g fibre

fibre

250g potato, baked in the oven and topped with 15g reduced fat spread, 110g tuna, 80g sweetcorn and 20g light mayonnaise.

519 kcals & 9.8g fibre

fibre

A portion of Aubergine lasagne – view the recipe here
…served with a lettuce, cucumber and tomato side salad.

451 kcals & 10.2g fibre

Snacks

1 medium apple and 1 medium banana – 132 kcals & 2.9g fibre



Short of time
For those rushed days when you need something quick

Breakfast Mixed fruit smoothie
Lunch Ham and cheese salad sandwich and crisps
Dinner Tofu stir fry
Snacks Cereal bar and fruit

1,442 kcals & 35.2g fibre

fibre

Blend together 1 medium banana (100g), 100g frozen mixed berries, 2 handfuls of spinach, 80g fresh pineapple, 100g fat free natural yogurt, 150ml water and 1 tbsp milled flaxseed.

294 kcals & 11.9g fibre

fibre

Sandwich made with 2 medium slices of wholemeal bread, 15g low fat spread, 2 slices ham, 20g reduced fat grated cheddar, handful of lettuce leaves, 4 slices of cucumber, 3 slices of tomato and 1 tsp of Dijon mustard, served with a 24g packet of lighter crisps.

462 kcals & 7.8g fibre

fibre

A portion of Tofu Stir-fry – view the recipe here

561 kcals & 9.0g fibre

Snacks

1 Fibre One bar and 2 small easy peelers – 125 kcals & 6.5g fibre



Veggie option
A meat free high fibre day

Breakfast Avocado smash on toast
Lunch Egg and potato salad
Dinner Mixed bean chilli
Snacks Fruit and yogurt

1,411 kcals & 35.6g fibre

fibre

Mash up 1 small avocado and mix with 3 cherry tomatoes (chopped finely), 40g red onion (diced), a squeeze of fresh lime juice and seasoned with salt and pepper. Serve on top of two slices of wholemeal toast.

372 kcals & 9.8g fibre

fibre

Two medium eggs soft boiled and 150g cooked new potatoes, on top of a bed of mixed salad (handful mixed salad leaves, 20g chopped red onion, 1 medium tomato, chopped). Dressed with 1 tbsp low fat salad dressing and 1 tbsp grated parmesan.

333 kcals & 4.7g fibre

fibre

A portion of Mixed Bean Chilli – view the recipe here

536 kcals & 20.0g fibre

Snacks

1 medium banana and a 175g pot of low fat yogurt – 170 kcals & 1.1g fibre

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.