An easy way to remember is to consider an apple as having 3 grams of fibre. Hence one needs 10 apple-equivalent of fibre to reach the target of 30grams of fibre a day.

Other simple easy ways to remember the figures:
2 Weetbix = 3 grams

Hence one needs about 10 grams of fibre with each main meal of the day to reach that target.

Often patients tell me that they already eat a lot of fibre. Here is an example of a typical diet that is relatively health but may not have all the 30G of fibre:
1. Breakfast – cereals inc bran
2. Morning tea – a piece of fruit
3. Lunch – Sandwich with leafy vegetables in it and a piece of fruit
4. Dinner – generous servings of vegetables/salad and another fruit
This might mean only about 20-22Grams of fibre for the day – still 8 grams short of the target!

If dietary intake is not adequate, then one can easily top up the balance with fibre in the powdered form that one can mix with drinks. Eg psyllium husks such as Metamucil or Fybogel(you can mix the latter with one’s cooking)