30g fibre meal plan for Wed 21 Oct: 33.9g from UK supermarket food

Wednesday 21 October 2026.

33.9g fibre

across this day's four meals

113% of the NHS 30g a day

Breakfast, lunch, dinner and a snack

Meals and fibre
Meal	Fibre	% of 30g	Foods
Breakfast	11.1g	37%	Shredded Wheat 2 biscuits (45g) Find at Tesco 6.3g Chia seeds 15g (1 tbsp) Milled chia at Myprotein 4.8g
Lunch	12.6g	42%	Wholemeal bread 2 medium slices (80g) Find at Tesco 5.4g Reduced-sugar baked beans ½ tin (200g) Find at Tesco 7.2g
Dinner	9.2g	31%	White rice 180g cooked Find at Tesco 0.9g Dhal 200g Find at Tesco 6.2g Parsnip 80g boiled Find at Tesco 2.1g
Snack	1.0g	3%	Apple 80g with skin Find at Tesco 1.0g

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Total: 33.9g fibre, 113% of the NHS 30g.

Fibre figures from CoFID and the Heinz No Added Sugar Beanz, Hovis Tasty Wholemeal Medium, Naturya Organic Chia and Shredded Wheat Original 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

Wednesday 21 Oct 33.9g
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.