THE ULTIMATE FIBRE CHEAT SHEET
Why Aim for 30g Per Day?
Getting enough fibre can help support:
Gut microbiome health
Regular bowel movements
Blood sugar regulation
Healthy cholesterol
Satiety and appetite regulation
Hormone health
Long-term metabolic health
Seeds & Cereals
Chia Seeds
1 tbsp (10g) = 3.5g fibre
Ground Flaxseeds
1 tbsp (10g) = 2.8g fibre
LSA Mix
1 tbsp (10g) = ~3g fibre
Rolled Oats
½ cup (40g) = 4g fibre
All Bran
⅔ cup = 11g fibre
Psyllium Husk
1 tbsp = 5g fibre
Fruit
Pear (skin on)
1 medium = 6g fibre
Apple (skin on)
1 medium = 4g fibre
Raspberries
½ cup = 4g fibre
Blackberries
½ cup = 4g fibre
Banana
1 medium = 3g fibre
Orange
1 medium = 3g fibre
Kiwi Fruit
1 medium = 2g fibre
Blueberries
½ cup = 2g fibre
Vegetables
Avocado
1 whole = 10g fibre
Broccoli
1 cup cooked = 5g fibre
Brussels Sprouts
1 cup = 6g fibre
Green Peas
1 cup cooked = 9g fibre
Sweet Potato (skin on)
1 medium = 4g fibre
Spinach
1 cup cooked = 4g fibre
Carrot
1 medium = 2g fibre
Cauliflower
1 cup = 2g fibre
Legumes
Lentils
½ cup cooked = 8g fibre
Black Beans
½ cup cooked = 8g fibre
Chickpeas
½ cup cooked = 6g fibre
Kidney Beans
½ cup cooked = 6g fibre
Edamame
1 cup = 8g fibre
Wholegrains
Wholegrain Sourdough
2 slices = 5g fibre
Wholemeal Couscous
1 cup cooked = 4g fibre
Quinoa
1 cup cooked = 5g fibre
Wholemeal Pasta
1 cup cooked = 5g fibre
Brown Rice
1 cup cooked = 3.5g fibre
Nuts
Almonds
30g = 4g fibre
Pistachios
30g = 3g fibre
Walnuts
30g = 2g fibre
Pumpkin Seeds
30g = 2g fibre
A Sample 30g Fibre Day
Breakfast
½ cup oat mix (oats, chia, flaxseed & LSA)
1 kiwi
≈12g fibre
Lunch
2 slices wholegrain sourdough
1 avocado
Cottage cheese
Rocket
Fresh parsley or coriander
≈16g fibre
Dinner
1 serve Mediterranean wholemeal couscous salad
≈6g fibre
Daily Total: ~34g fibre
Simple Fibre Boosters
Add chia seeds to yoghurt or oats.
Sprinkle LSA mix over breakfast.
Choose wholegrain bread over white.
Include legumes in soups, salads and curries.
Aim for vegetables at both lunch and dinner.
Eat fruit with the skin on where possible.
Add fresh herbs to meals for extra plant diversity.
Remember
Reaching 30g of fibre isn't about eating more—it's about making small, intentional swaps and including a wider variety of plant foods throughout your day.