How much fibre do I need each day, and how to get there

Fibre is one of the most under eaten parts of the diet. It feeds gut bacteria, helps bowel regularity and slows the way carbohydrate is absorbed. Most people do not need a supplement. They need a few small swaps.

The target

The UK Scientific Advisory Committee on Nutrition recommends 30 grams of fibre a day for adults, while the European Food Safety Authority sets an adequate intake of 25 grams. Average intakes are well below both.

Foods that add fibre quickly

• Oats, wholegrain bread and brown rice instead of refined versions.
• Beans, lentils and chickpeas, even a few spoonfuls in a stew or soup.
• Fruit with the skin on, berries, pears and kiwi.
• Vegetables at both lunch and dinner, including the stalks and peel where sensible.
• Nuts and seeds such as flax, chia and pumpkin seeds.

Build up slowly

A sudden jump in fibre can cause wind and bloating. Add one extra portion every few days and drink enough fluid. If you are already bloated, read our piece on why you may feel bloated after eating before changing too much at once.

Variety beats a single food

Different fibres feed different gut bacteria. Aim for a mix of plant foods across the week rather than relying on one bran product. A common guide is to include many different plants over seven days, counting grains, legumes, nuts, seeds, herbs, fruit and vegetables.

Making it easy

Cooking in bulk helps. A pot of lentil and vegetable soup, a tray of roast vegetables or a jar of overnight oats can lift your average without much effort. See our guide to batch cooking healthy meals.

When fibre needs a personal plan

Some digestive conditions need a tailored approach to fibre type and amount. If increasing fibre makes you uncomfortable for more than a couple of weeks, speak to your GP, then consider a nutrition consultation to look at the wider picture, including stress and meal structure.