How to Get 30g of Fibre a Day

Getting enough fibre doesn’t have to mean counting every gram or relying on a fibre supplement. With a little variety throughout the day, 30 grams of fibre can come naturally from whole foods.

Fibre is an important part of digestive and metabolic health. It helps support regular bowel movements, feeds beneficial gut bacteria, contributes to the production of short-chain fatty acids, promotes fullness after meals, and can help support healthy blood sugar and cholesterol levels.

What can 30g of fibre look like?

Fibre-rich day could include:

Breakfast: Oatmeal topped with berries and chia or ground flaxseed 8–10g

Lunch: A large salad or grain bowl with vegetables, chickpeas or lentils 8–10g

Snack: An apple or pear with a small handful of almonds 5–7g

Dinner: Broccoli or another vegetable alongside a baked potato with the skin 7–9g

Total: approximately 30–35g of fibre

The key is variety. Include foods such as oats, lentils, beans, peas, berries, apples, pears, broccoli, carrots, potatoes with the skin, nuts, seeds and whole grains throughout your week.

Rather than trying to get a large amount of fibre from one food, aim to include a source of fibre at every meal and snack.

One important reminder: if your current eating habits is relatively low in fibre, increase it gradually and make sure you’re drinking enough water. A sudden increase can sometimes cause bloating, gas or digestive discomfort.

Simple goal to remember is, to build your meals around whole, minimally processed foods and let fibre add up throughout the day.

If you're looking for support on how to incorporate more fibre into your nutrition to help support your overall health, or if you require nutrition support to reach your goals, please book a complimentary 15 minute call with Stephanie, our Holistic Nutitionist, to learn more.