30g fibre meal plan for Tue 20 Oct: 36.7g from UK supermarket food

Tuesday 20 October 2026.

36.7g fibre

across this day's four meals

122% of the NHS 30g a day

Breakfast, lunch, dinner and a snack

Meals and fibre
Meal	Fibre	% of 30g	Foods
Breakfast	13.2g	44%	All-Bran 40g Find at Tesco 10.4g Mixed berries 80g frozen Find at Tesco 2.8g
Lunch	12.5g	42%	Seeded bread 2 slices (88g) Find at Tesco 4.7g Baked beans ½ tin (200g) Find at Tesco 7.8g
Dinner	8.6g	29%	Brown rice 180g cooked Find at Tesco 2.7g Soya mince ¼ pack (about 114g) Find at Tesco 4.6g Mangetout 80g boiled Find at Tesco 1.3g
Snack	2.4g	8%	Peanuts 30g Find at Tesco 2.4g

Total: 36.7g fibre, 122% of the NHS 30g.

Fibre figures from CoFID and the Heinz Beanz, Hovis Seed Sensations Original, Kellogg's All-Bran, Morrisons Wonky Berries Mix and Tesco Meat Free 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

Tuesday 20 Oct 36.7g
Monday 19 Oct 32.4g
Sunday 18 Oct 30.7g
Saturday 17 Oct 32.0g

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