Dec '25 • Meals & Recipe Ideas
How to meet your fibre goal- an idea from the plant based pathologist
We hear a lot about fibre at the moment- and I love it as a medical doctor. But more often than not , it can be hard to imagine how that actually looks like in real life, don't you agree? So here it comes: How to meet your fibre goal!
Breakfast
Steel-cut oats with berries and seeds
- 1 cup cooked steel-cut oats
- 1 cup blueberries or mixed berries
- 1 tablespoon ground flaxseed
- 1 tablespoon chia seeds
Fiber: ~15 grams
Why it works:
- Oats provide beta-glucan (soluble fiber)
- Seeds add viscosity and gut-supporting fats
- Berries add polyphenols that feed beneficial bacteria
Lunch
Lentil and vegetable soup
- 1.5 cups cooked lentils
- Carrots, onions, celery, garlic
- Kale or spinach
Fiber: ~16–18 grams
Why it works:
- Lentils are one of the most fiber-dense foods
- Legumes are consistently linked to longevity
Snack
Apple with a handful of walnuts
Fiber: ~6–7 grams
Why it works:
- Apples contain pectin (soluble fiber)
- Nuts add satiety without spiking blood sugar
Dinner
Grain bowl
- 1 cup cooked quinoa, barley or brown rice
- Roasted broccoli and Brussels sprouts
- Chickpeas
- Tahini-lemon dressing with black cumin and garlic
Fiber: ~12–15 grams
Total: ~50 grams
Transitioning to Higher Fiber Safely:
If you are currently eating a low-fiber diet:
- Increase fiber gradually
- Drink adequate water
- Chew thoroughly
- Prioritize intact grains and whole legumes
Temporary bloating is often a sign that your microbiome is adapting. <3
All the best and see you on Wednesdays,
Doc Sophie
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How to meet your fibre goal- an idea from the plant based pathologist
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