What does 30g of fiber look like? (& 5 ways to achieve the goal)
1. Buy brown
We’re starting off strong with the least sexy but perhaps most effective tip.
Wholemeal bread, wholewheat pasta, brown rice all increase your fiber without you having to think too hard.
I always love a moist toasted white sourdough moment. But I just try to lean towards whole grains where I can.
Think:
- Wholemeal bread most of the time (sourdough is always under review)
- Wholemeal pasta when I cook at home
- Brown rice
These are usually staple items that you would keep on your shelf anyway, so it’s easy to swap them out once you’re done with your current stock.
2. Beans beans beans (and legumes)
Beans are the ones doing the most and also enjoying a moment in the spotlight right now.
And for good reason. These are fiber powerhouses that also provide plant-based protein during the ride.
Think lentils, chickpeas, black beans.
And I started integrating them everywhere:
- Incorporated into pasta sauces
- Mixed with salads to make lunch less sad
- Mashed into potatoes with the skin on for added texture and plumpness (my favorite hack)
My current obsession is the range from Bold Bean Co.. Organic and packaged in their own stock with a pinch of salt and no artificial additives, they are truly delicious.
3. Be picky about fruit
Not all fruits are the same in terms of fiber content, so I started to be slightly strategic about it.
My favorite fiber-rich fruits are:
- Avocado (I’m lactose intolerant so it’s basically butter for me)
- Raspberries
- Blackberries
- Pears (with the skin, always)
- Apples (also with skin)
The skin rule is apparently the key. This is where a lot of the fiber is found, so peeling the fruit will leave some of those benefits on the cutting board.
4. Nuts as a snack
This one is very simple and very underrated.
A small handful of nuts in the afternoon does two things:
- Adds fiber effortlessly
- Keeps me from becoming a 3 p.m. office snack goblin
My goal is to keep them salt and sugar free because I’m trying to be an adult, but I love Belazu nut mixes (especially this one in Rose Harissa) Also.
5. The “cooling hack”
Sounds rogue, doesn’t it? However, I chose this one after a consultation with a nutritionist after doing Myota Gut Microbiome Test Kit not long ago.
The idea is this: cook starchy foods like rice, pasta, or potatoes, then let them cool in the refrigerator overnight.
For what? It converts some of the starch into resistant starch, which behaves a bit like fiber in your gut.
So now I cook rice in batches, eat it cold in salads, and turn leftover potatoes into next-day meals several times a week.
PakarPBN
A Private Blog Network (PBN) is a collection of websites that are controlled by a single individual or organization and used primarily to build backlinks to a “money site” in order to influence its ranking in search engines such as Google. The core idea behind a PBN is based on the importance of backlinks in Google’s ranking algorithm. Since Google views backlinks as signals of authority and trust, some website owners attempt to artificially create these signals through a controlled network of sites.
In a typical PBN setup, the owner acquires expired or aged domains that already have existing authority, backlinks, and history. These domains are rebuilt with new content and hosted separately, often using different IP addresses, hosting providers, themes, and ownership details to make them appear unrelated. Within the content published on these sites, links are strategically placed that point to the main website the owner wants to rank higher. By doing this, the owner attempts to pass link equity (also known as “link juice”) from the PBN sites to the target website.
The purpose of a PBN is to give the impression that the target website is naturally earning links from multiple independent sources. If done effectively, this can temporarily improve keyword rankings, increase organic visibility, and drive more traffic from search results.
