How to get your daily 30g of fibre

Cereals: Wholegrain cereals are an obvious choice for breakfast. Oat-based muesli is good as long as it doesn’t have a lot of added sugar. Bran flakes contain about 8g of fibre in a 40g portion.

Bananas should be a bit green to provide 3g of fibre in a medium size.

Apples provides 2-3 grams of fibre per 80 grams.

One ounce of nuts provide 2 grams of fibre.

Wholemeal or wholegrain bread provides 2 grams of fibre per slice while white bread has removed fibre.

A medium-sized potato with the skin on contains about 4g of fibre.

75g of whole wheat spaghetti contains about 8g of fibre.

Pulses. Beans, peas and lentils are all good sources of fibre. There is 6.8g of fibre in 150g of baked beans; 100g of boiled lentils contains 8g.

Sources:

https://amp-theguardian-com.cdn.ampproject.org/v/s/amp.theguardian.com/society/2019/jan/10/how-to-get-your-daily-30g-of-fibre?amp_js_v=0.1#referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s&ampshare=https%3A%2F%2Fwww.theguardian.com%2Fsociety%2F2019%2Fjan%2F10%2Fhow-to-get-your-daily-30g-of-fibre

https://www.ecowatch.com/dr-hyman-fiber-1995278577.html