Struggling with Hemorrhoids? Try These 10 Fiber-Rich Meal Plans

Haemorrhoids (or hemorrhoids) can be an uncomfortable and persistent issue, but one of the most effective natural treatments is ensuring you get enough dietary fiber. Fiber helps soften stools, reduce straining, and promote gut health—all essential for haemorrhoid relief and prevention.

Experts recommend consuming at least 25–30 grams of fiber per day, yet many people fall short. Australia has a particular correlation as a demographic that doesn’t consume enough fiber and is also a world leader in hemorrhoids with over 40% of Australian’s facing the issue throughout their life. To help you meet this goal, we’ve put together 10 different example days of eating 30 grams of fiber so you can easily incorporate fiber-rich foods into your diet for effective haemorrhoid treatment. Feel free to take them as they are or mix and match meals and snacks to help bring up your daily intake.

Important note: Fiber works by encouraging your stool to absorb more water, if you don’t drink enough water while increasing your fiber intake you will run into issues with harder stools and constipation. Aim to drink 2L (woman) or 2.6L (men) of water.

10 Days of Eating 30g of Fiber for Haemorrhoid Treatment

Day 1: Classic High-Fiber Start

  • Breakfast: Oatmeal (1 cup) with chia seeds (1 tbsp) and raspberries (½ cup) – 12g
  • Snack: Almonds (¼ cup) – 4g
  • Lunch: Lentil soup (1 cup) with whole grain bread (1 slice) – 8g
  • Dinner: Grilled chicken with quinoa (½ cup) and roasted Brussels sprouts (1 cup) – 6g
  • Total Fiber: 30g

Day 2: Plant-Based Power

  • Breakfast: Whole wheat toast (2 slices) with avocado (½) and flaxseeds (1 tbsp) – 10g
  • Snack: Apple with peanut butter (1 tbsp) – 6g
  • Lunch: Black bean and brown rice bowl (1 cup) with sautéed kale – 9g
  • Dinner: Chickpea curry (1 cup) with roasted carrots – 5g
  • Total Fiber: 30g

Day 3: Smoothie Lover's Delight

  • Breakfast: Berry smoothie with flaxseeds (1 tbsp), spinach (1 cup), and banana – 9g
  • Snack: Air-popped popcorn (3 cups) – 4g
  • Lunch: Quinoa salad with chickpeas (½ cup) and roasted bell peppers – 8g
  • Dinner: Grilled salmon with baked sweet potato and green beans – 9g
  • Total Fiber: 30g

Day 4: Mediterranean Fiber Feast

  • Breakfast: Greek yogurt with oats (½ cup) and mixed berries – 8g
  • Snack: Hummus with carrot sticks – 5g
  • Lunch: Whole grain pita with falafel and mixed greens – 9g
  • Dinner: Lentil stew with roasted eggplant – 8g
  • Total Fiber: 30g

Day 5: High-Fiber On-the-Go

  • Breakfast: Whole wheat bagel with almond butter – 7g
  • Snack: Pear with walnuts – 5g
  • Lunch: Quinoa bowl with black beans and salsa – 9g
  • Dinner: Baked tofu with brown rice and steamed broccoli – 9g
  • Total Fiber: 30g

Day 6: Protein-Packed Fiber Boost

  • Breakfast: Scrambled eggs with whole wheat toast and avocado – 7g
  • Snack: Trail mix with pumpkin seeds, raisins, and cashews – 6g
  • Lunch: Black bean burger on a whole grain bun with spinach – 10g
  • Dinner: Grilled fish with quinoa and roasted asparagus – 7g
  • Total Fiber: 30g

Day 7: Budget-Friendly Fiber Fix

  • Breakfast: Peanut butter on whole wheat toast with banana – 8g
  • Snack: Homemade trail mix with sunflower seeds – 5g
  • Lunch: Lentil and brown rice stir-fry – 10g
  • Dinner: Baked beans on whole grain toast – 7g
  • Total Fiber: 30g

Day 8: Gut-Healthy Choices

  • Breakfast: Overnight oats with chia seeds and blueberries – 12g
  • Snack: Carrots and hummus – 5g
  • Lunch: Whole grain wrap with black beans and avocado – 8g
  • Dinner: Roasted sweet potatoes with quinoa and sautéed kale – 5g
  • Total Fiber: 30g

Day 9: High-Fiber Comfort Foods

  • Breakfast: Whole wheat pancakes with flaxseeds and berries – 9g
  • Snack: Roasted chickpeas – 6g
  • Lunch: Vegetable lentil soup with whole grain crackers – 10g
  • Dinner: Stir-fried tofu with brown rice and broccoli – 5g
  • Total Fiber: 30g

Day 10: Quick & Easy Fiber Fix

  • Breakfast: Chia pudding with almonds and raspberries – 10g
  • Snack: Pear with cottage cheese – 5g
  • Lunch: Whole grain pasta with spinach and white beans – 9g
  • Dinner: Baked salmon with quinoa and sautéed green beans – 6g
  • Total Fiber: 30g

By following these meal examples, you can easily meet your daily fiber goals and support your haemorrhoid treatment naturally. Small dietary changes can make a big difference in managing symptoms and improving overall gut health.

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