How to Hit 30g of Fiber a Day—Without Thinking Twice

You’re eating more plants than most people—so you’re already ahead of the curve.
But even on a plant-based diet, many people still fall short on fiber.

The recommended minimum? 30 grams per day.
The average intake? 15 grams or less.

Fiber doesn’t just “keep things moving.”
It’s a foundational nutrient for:

✅ A diverse gut microbiome
✅ Balanced blood sugar
✅ Healthy hormones
✅ Lower cholesterol
✅ Longevity and disease prevention

And here’s the best part: it’s only found in plants.

Today we’re sharing one full fiber-optimized breakfast, plus tips to help you hit 30g (or more) daily—without calorie-counting or carb-fearing.

🌅 15g+ Fiber Breakfast: The Gut-Loving Morning Bowl

Build this once. Repeat forever.

Base:
– ½ cup rolled oats (3g fiber)
– 1 tbsp chia seeds (5g fiber)
– 1 tbsp ground flaxseed (3g fiber)
– ½ cup berries (4g fiber)
– 1 tbsp almond butter or hemp seeds (1–2g fiber)
– Dash of cinnamon, splash of plant milk

Why it works:
– Slow-release carbs for steady energy
– Omega-3s for brain & gut health
– Soluble + insoluble fiber = optimal digestion

☀️ Lunch & Dinner Fiber Tips (To Get You to 30g+)

Here’s what 30g of fiber can look like by the end of the day:

🥗 Lunch: Lentil salad with quinoa, greens, roasted veg → ~12g
🍛 Dinner: Chickpea curry with brown rice and broccoli → ~10g
🥕 Snack: Apple + hummus or carrots + nuts → ~4–6g

Want to go next level?
– Sprinkle hemp seeds on everything
– Blend white beans into pasta sauces or smoothies
– Add ground flax to baked goods and oats
– Choose whole grains (sourdough, barley, oats) over refined

💪 What Happens When You Actually Hit 30g+ Daily

After just a few days, you may notice:
✔ Less bloating
✔ More regular digestion
✔ Fewer cravings
✔ Better energy between meals
✔ Improved skin clarity
✔ Deeper, more restful sleep

And long-term?

You’re supporting a gut environment linked to longevity, hormone balance, and immune strength.

What’s Next?

Try the breakfast above—and track your fiber just for a day. You might be surprised that despite eating lots of plants, you still might be under-doing it.

Live better, feed your gut, and thrive,

Live Better, Live Plant-Based 🌱

P.S. Was this useful? Have ideas on what I should write about next? Reply to this email. I read every response.