30g fibre meal plan for Fri 23 Oct: 33.9g from UK supermarket food

Friday 23 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	7.4g	25%	Oatibix 2 biscuits Find at Tesco 4.4g Flaxseed 15g (1 tbsp) Milled flaxseed at Myprotein 3.0g
Lunch	11.0g	37%	Kingsmill 50/50 2 medium slices (~80g) Find at Tesco 3.8g Reduced-sugar baked beans ½ tin (200g) Find at Tesco 7.2g
Dinner	13.0g	43%	Mashed potato 180g Find at Tesco 2.5g Chilli beans ½ tin (200g) Find at Tesco 8.4g Parsnip 80g boiled Find at Tesco 2.1g
Snack	2.5g	8%	Almonds 20g handful Find at Tesco 2.5g

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

Fibre figures from CoFID and the Biona Organic Chilli Beans, Heinz No Added Sugar Beanz, Kingsmill 50/50 Medium, Linwoods Milled Organic Flaxseed and Weetabix Oatibix 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

Friday 23 Oct 33.9g
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.