The simplest way to hit your fibre target is to lean on a handful of genuinely high-fibre foods — beans, lentils, oats, berries, seeds and veg. Most people get barely half the recommended amount, but a few staples close the gap fast. Here's the everyday list with the numbers.
Why fibre is worth it
Fibre keeps you full, feeds your gut, and steadies your energy — which is why it's at the heart of the fibremaxxing trend. The general target is around 30g a day (how much fibre per day). Fibre is a type of carbohydrate (what are macronutrients).
The high-fibre list
| Food | Approx fibre |
|---|---|
| Black beans (cooked, per cup) | ~15g |
| Lentils (cooked, per cup) | ~15g |
| Chia seeds (2 tbsp) | ~10g |
| Oats (per 100g) | ~10g |
| Raspberries (per cup) | ~8g |
| Avocado (half) | ~7g |
| Wholemeal bread (2 slices) | ~6g |
| Broccoli (per cup) | ~5g |
| Apple (with skin) | ~4g |
| Almonds (per 30g) | ~4g |
Easy ways to add them
- Beans and lentils into soups, chillis, salads and curries.
- Oats or chia at breakfast (high-protein breakfast ideas).
- Berries on yoghurt; avocado on toast.
- Keep the skins on fruit and veg — that's where much of the fibre is.
Ramp up slowly
Going from low to high fibre overnight causes bloating. Add ~5g every few days and drink more water (how to track fibre).
Watch your fibre add up
forme tracks fibre alongside your calories and macros and scores food for your goals — so loading up on high-fibre foods becomes a number you can see climb.
The bottom line
Hit your ~30g with beans, lentils, oats, berries, seeds, avocado and veg — keep the skins on, ramp up gradually, and drink water. This is general information, not medical or dietary advice.