What does 30g fibre look like?

Emma White - Nutritionist | 12 Jan, 2021

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The daily target for fibre is 30g a day! On average, we're managing around 17g – so many of us simply aren't getting anywhere near enough.

Fibre has been a particularly hot nutrient in the press this year and for good reason - it's hugely important for our health. It's vital for our digestive health, has been shown to benefit heart health and can also help aid weight loss.

If trying to get 30g fibre into your diet every day sounds like hard work, check out my tips below.

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


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

349 kcals & 8g 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


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

451 kcals & 10.2g fibre


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


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


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


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

561 kcals & 9.0g fibre


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


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


Two medium eggs soft boiled and 150g cooked new potatoes (skins on), 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


A portion of Mixed Bean Chilli – view the recipe here

536 kcals & 20.0g fibre


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

Nutritionist Emma White (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.

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