30g fibre meal plan for Thu 22 Oct: 38.2g from UK supermarket food

Thursday 22 October 2026.

38.2g fibre

across this day's four meals

127% of the NHS 30g a day

Breakfast, lunch, dinner and a snack

Meals and fibre
Meal	Fibre	% of 30g	Foods
Breakfast	10.8g	36%	Oat bran porridge 40g dry Find at Tesco 7.8g Strawberries 80g Find at Tesco 3.0g
Lunch	12.7g	42%	Jacket potato and beans 180g jacket + ½ tin Beanz Find at Tesco 12.7g
Dinner	11.7g	39%	Wholewheat pasta 150g cooked Find at Tesco 6.3g Mixed beans ½ can (90g drained) Find at Morrisons 3.2g Broccoli 80g cooked Find at Tesco 2.2g
Snack	3.0g	10%	Ryvita 2 slices Find at Tesco 3.0g

Total: 38.2g fibre, 127% of the NHS 30g.

Fibre figures from CoFID and the Mornflake Original Oatbran, Morrisons Mixed Beans, Ryvita Dark Rye and jacket + Heinz Beanz 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

Thursday 22 Oct 38.2g
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.