Today's 30g fibre meal plan

Saturday 17 October 2026. A new plan every morning.

32.0g fibre

across today's four meals

107% of the NHS 30g a day

Breakfast, lunch, dinner and a snack

Meals and fibre
Meal	Fibre	% of 30g	Foods
Breakfast	6.3g	21%	Bran Flakes 30g bowl Find at Tesco 5.1g Blueberries 80g Find at Tesco 1.2g
Lunch	11.1g	37%	Granary bread 2 medium slices (72g) Find at Tesco 2.7g Chilli beans ½ tin (200g) Find at Tesco 8.4g
Dinner	13.4g	45%	Red lentil pasta 75g dry Find at Tesco 4.1g Quorn mince 71g portion Find at Tesco 4.9g Peas 80g frozen, boiled Find at Tesco 4.4g
Snack	1.2g	4%	Satsuma 80g Find at Tesco 1.2g

Total: 32.0g fibre, 107% of the NHS 30g.

Fibre figures from CoFID and the Biona Organic Chilli Beans, Hovis Granary Medium, Kellogg's Bran Flakes, Profusion Organic Red Lentil Fusilli and Quorn Vegetarian Mince pack labels, checked on each food's page. Recipes change, so check the pack.

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How to build a 30g day yourself: 30g fibre meal plan UK · High fibre foods UK

All past plans

October 2026

Saturday 17 Oct 32.0g

Not medical advice. Raise fibre slowly and keep fluids up. Gutmaxx is not affiliated with the NHS.