30g is NHMRC's Adequate Intake for men (25g for women), and no single ordinary food gets there on its own. It's a total built from several foods across a day. Here are a few different combinations that each land around that figure, none of them the "right" one.
Combination One
| Food | Fibre |
|---|
| Rolled oats, half a cup dry | 4g |
| Wholemeal bread, 2 slices | 6g |
| Lentils, 100g, added to a meal | 5g |
| Mixed vegetables, a generous serve | ~8g |
| An apple | ~3g |
| Almonds, a small handful | 3g |
| Total | ~29g |
Combination Two
| Food | Fibre |
|---|
| Chickpeas or baked beans, 100g | 6g |
| Wholemeal pasta, 100g cooked | 4g |
| Raspberries, 100g | 6g |
| Carrot or sweet potato, skin on, 100g | 3.5g |
| Kidney or cannellini beans, 100g | 6.5g |
| A fibre supplement, one scoop | 7g |
| Total | ~33g |
There's No Single Right Combination
These are two of many possible combinations, not a prescribed day. Different people reach 30g through completely different foods, in different proportions, depending on what they already eat. The point of listing specific figures is to make "30g" concrete rather than abstract, not to suggest a single correct meal plan. See how to get 30g of fibre a day for the swap-by-swap version of this.
Sources
Related reading