How Much Fibre Do You Need a Day? (And How to Reach 30g)

By the GutBox team · · 5 min read

Fibre is one of the simplest things you can change for your gut, and one of the most overlooked. Most people know it's “good for you”, but very few know how much they actually need, or how much they're getting.

How much fibre you need by age

AgeRecommended fibre per day
2 to 5 years15g
5 to 11 years20g
11 to 16 years25g
Adults (17 and over)30g

Why fibre matters

According to the NHS, eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. It also helps digestion and helps prevent constipation.

Fibre adds bulk to your poo and helps it hold water, which makes it softer and easier to pass. If your stools are often hard or lumpy (types 1 and 2 on the Bristol Stool Chart), low fibre is one of the first things to look at.

What 30g looks like in a day

The NHS gives an example day that adds up to just over 30g:

  • Breakfast: two slices of wholemeal toast with peanut butter, and an orange (8.3g)
  • Lunch: wholemeal spaghetti with a lentil and tomato sauce (11g)
  • Dinner: grilled chicken with a baked potato (skin on) and vegetables (11.2g)

It's very achievable, but it rarely happens by accident. A white bread sandwich, a bowl of pasta and no vegetables can leave you at less than half that.

Easy ways to eat more fibre

  • Swap to wholegrain: wholemeal bread, brown rice, wholewheat pasta and higher-fibre breakfast cereals
  • Start with oats: porridge or overnight oats are an easy, filling base for breakfast
  • Add pulses: stir beans, lentils or chickpeas into soups, stews, curries and salads
  • Keep the skins on: potatoes in their skins have more fibre than mashed or peeled
  • Eat more fruit and veg: add a portion of vegetables to every main meal
  • Snack smarter: fruit, nuts and seeds instead of crisps or biscuits

Go gradually, and drink more

If you eat much less than 30g now, increase your fibre over a few weeks rather than overnight. A sudden jump can cause wind and bloating while your gut adjusts.

Fluids matter too. Fibre works by absorbing water, so the NHS recommends drinking a glass of water with every meal. Without enough fluid, extra fibre can make constipation worse, not better.

Some people find certain high-fibre foods, such as some cereals and grains, make them bloated. If that's you, it's worth tracking which ones and trying other sources. Our guide on bloating after eating has more on this.

Do you know how much you're getting?

Most people have no idea how much fibre they eat, which makes it hard to know whether to change anything. GutBox tracks your fibre automatically as you log meals, shows how close you are to your daily goal, and suggests foods that could close today's gap.

Sources

This article is for general information only and isn't a substitute for advice from a doctor, dietitian or other qualified healthcare professional.

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