How to easily eat 30 grams of fibre a day

Jun 9, 2026

By Nutrition Monsters

Zo eet je makkelijk 30 gram vezels per dag

Short answer: spread your fibre over the day. Aim for 8 to 10 grams per main meal and 3 to 5 grams per snack, build up gradually and drink enough water. The best sources are oats, wholegrain products, legumes, vegetables, fruit, nuts and seeds.

Ask a strength athlete how much protein he eats per day and you get a number straight away. Ask about fibre and it often goes quiet. Yet many athletes fall short on fibre as soon as they actually track what they eat. EFSA considers 25 grams of fibre per day adequate for adults. 30 grams is a solid target to aim for.

Three types of fibre

1. Soluble fibre

This fibre dissolves in water and forms a kind of gel. You find it in oats, beans, lentils, apples and chia seeds.

2. Insoluble fibre

This fibre doesn't dissolve and absorbs water. You find it in wholegrain products, broccoli, carrots, nuts and seeds.

3. Fibre supplements

Fibre in powder form, such as psyllium or inulin, is handy on days when regular food doesn't get you there. Evogen Fiber contains psyllium fibre, soluble corn fibre (Fibersol®-2) and inulin from Jerusalem artichoke. Mix it with enough water and follow the label.

Sample day: how to hit 30 grams

Breakfast (±10 g): oats with a handful of blueberries and a tablespoon of chia seeds.
Snack (±5 g): an apple with a handful of almonds.
Lunch (±8 g): chicken breast with quinoa and a big portion of vegetables.
Snack (±4 g): Greek yoghurt with a tablespoon of ground flaxseed.
Dinner (±10 g): salmon with sweet potato, broccoli and lentils.

Tips to keep it up

Build up gradually. Eating little fibre now? Add a few grams each week. That way your body gets used to it.
Drink enough water. Fibre absorbs water. Spread your water over the day.
Choose wholegrain. Swap white rice, white bread and regular pasta for the wholegrain version.
Combine with protein. A shake with Evogen Evofusion (24 g of protein per serving, from whey isolate, whey concentrate and micellar casein) goes well with oats and fruit. Protein contributes to the maintenance of muscle mass.

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A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. Follow the dosage on the label. Do you have complaints or a medical condition? Talk to your doctor first.

FAQ

How do I get 30 grams of fibre a day without too many calories?

Choose fibre-rich foods that are low in calories: vegetables, berries, legumes and wholegrain products. Build every meal around a fibre source and spread your fibre over the day: 8 to 10 grams per main meal and 3 to 5 grams per snack.

How much fibre do I need per day?

EFSA considers 25 grams of fibre per day adequate for adults. Many people don't reach that. Use 30 grams as a target and build up gradually.

What are the easiest ways to eat more fibre?

Swap white products for wholegrain, such as brown rice, wholegrain bread and wholegrain pasta. Add legumes to your meals, eat fruit with the skin on and have a handful of nuts or seeds as a snack. Small steps add up fast.

Which drinks contain a lot of fibre?

Most drinks contain little fibre. A smoothie with whole fruit and oats is an exception. You can also mix a fibre powder such as Evogen Fiber into water. Drink enough water with it and follow the label.

Can I combine fibre with my protein shake?

Yes. A shake with oats and fruit is an easy way to get protein and fibre together. Evogen Evofusion provides 24 g of protein per serving. Protein contributes to the maintenance of muscle mass.