Dietary fibre is the part of plant food that your body cannot fully digest. It passes through the stomach and small intestine and feeds the bacteria in your gut. Most adults eat less fibre than they need, and the gap is easy to close with everyday foods.
How much fibre you need
Many health authorities recommend around 25 to 30 grams a day for adults. Most people eat well below that. Increase your intake gradually over a few weeks, and drink enough water, to avoid bloating and gas.
Soluble and insoluble fibre
- Soluble fibre forms a gel in the gut. It helps lower LDL cholesterol and slows the rise in blood sugar after meals. Found in oats, beans, lentils, apples, citrus and chia seeds.
- Insoluble fibre adds bulk and helps keep bowel movements regular. Found in wheat bran, whole grains, vegetables and the skins of fruit.
Most whole plant foods contain both types, so variety matters more than focusing on one.
The best everyday sources
- Lentils, chickpeas, kidney beans and other pulses
- Oats, brown rice, whole wheat chapati and millets
- Vegetables such as broccoli, carrots, leafy greens and peas
- Fruit with skin, such as apples and pears, and berries
- Nuts and seeds, such as almonds, flaxseed and chia
Simple ways to add more
- Swap refined grains for whole grains where you can.
- Add a serving of beans or lentils to one meal a day.
- Eat fruit with its skin, and keep vegetables in soups and stir-fries.
- Start the day with oats or a fibre-rich breakfast.
Frequently asked questions
Are fibre supplements a good substitute?
Whole foods provide fibre along with vitamins, minerals and other nutrients. Supplements can help in some cases, but food should come first.
Why does more fibre cause gas?
Gut bacteria ferment fibre, which produces gas. Increasing intake slowly and drinking enough water helps the gut adjust.
This article is for general information only. Speak to a doctor or dietitian if you have a digestive condition.
