Build a 30g Fibre Day: A Food-First Visual Worksheet

Build a 30g fibre day: a food-first visual worksheet

UK guidance recommends increasing adults’ dietary fibre intake to 30g a day as part of a balanced diet. That is a population guide, not a promise that a particular number will suit every person. This worksheet helps you estimate a day from foods and portions you actually choose. It is a practical companion to our overview of fibre, not another list of health claims.

Blank fibre-day worksheet with breakfast, lunch, dinner and snack rows; each row has spaces for the food, actual portion, fibre source, fibre grams and running total.
Original blank planning worksheet. Use the text table below if that is easier to read or copy. No food amounts are pre-filled.

Fill the rows with your own foods

  1. Write down a food and the portion you plan to eat. Include the portion’s unit, such as grams or one labelled serving.
  2. Find the fibre value on that food’s packaging or a named food-composition source. Record where it came from and whether the number is per 100g or per serving.
  3. Scale that value to your actual portion. For a per-100g value: fibre in your portion = fibre per 100g × portion grams ÷ 100. For a per-serving value, first check that your portion matches the labelled serving.
  4. Add each portion’s fibre to the running total. Include all components of a meal rather than assigning one number to a whole plate.
Copyable blank fibre-day worksheet
Meal Food and actual portion Fibre source and basis Fibre in portion (g) Running total (g)
Breakfast ________ ________ ________ ________
Lunch ________ ________ ________ ________
Dinner ________ ________ ________ ________
Snack or other food ________ ________ ________ ________

Need more space? Add another row for each food. The four rows are prompts, not a suggested menu or a limit on meals. If a label says 8g fibre per 100g and you eat 50g, the arithmetic is 8 × 50 ÷ 100 = 4g. These numbers are maths-only placeholders, not a measured value for any named food or a recommended portion.

Check the total, then the variety

Compare your estimate with the UK 30g/day adult guide, but keep the source and portion beside every number. The NHS recommends obtaining fibre from a variety of foods and notes that a food’s fibre value can vary with manufacture, preparation and the amount eaten. If you cannot verify a number, leave it blank rather than turning a rough guess into a precise-looking total. A day’s worksheet is a planning tool, not a diagnosis or a measure of long-term intake.

Source: NHS, “How to get more fibre into your diet” (accessed 22 October 2026). The blank layout, instructions and arithmetic illustration are original; no NHS example menu or artwork has been reproduced.