The 30g daily fibre target sounds significant until you build a normal day around it. Here's what it looks like in practice — no supplements, no specialist products, no dramatic changes to how you eat.
A sample day at 30g
Breakfast: Porridge made with 40g oats, topped with a sliced banana and a tablespoon of chia seeds. Around 8g of fibre before you've left the house.
Lunch: A bowl of dal or a chickpea-based dish with wholemeal roti or brown rice. A single serving of lentils or chickpeas delivers 6–8g on its own. Add a side of peas or roasted vegetables and you're at 10–12g from one meal.
Snack: An apple with skin, or a small handful of almonds. 3–4g, no effort.
Dinner: Any vegetable-based curry with wholegrain rice or bread. Another 6–8g depending on the vegetables.
Total: 27–32g. Within range, from ordinary food.
The three swaps that do most of the work
You don't need a different diet — you need a few different versions of what you already eat:
- White bread → wholemeal. Adds 2–3g per day with zero change to your meals.
- White rice → brown. Another 1–2g per serving.
- No pulses → one pulse-based meal, 2–3 times a week. Dal, rajma, chana masala — 6–8g each time.
Those three swaps close most of the gap between the UK average (18–20g) and the 30g target for most people.
The Food Diary in nYOOtrition tracks your fibre total against the 30g target automatically as you log meals — so you can see exactly where you are in the day without having to calculate anything.
Individual nutritional needs vary. Consult your healthcare team for guidance specific to your situation.