Eating style

High-fibre eating

Most UK adults eat about two thirds of the fibre they are advised to. The targets, where fibre comes from, and recipes with at least 8 g a serving.

How much, and why

UK guidance is 30 g of fibre a day for adults, and the average intake is about 20 g. The World Health Organization recommends at least 25 g a day of fibre naturally present in food, with carbohydrate coming mainly from whole grains, vegetables, fruit and pulses.

A 2019 series of meta-analyses in The Lancet covered 185 observational studies and 58 trials. People eating the most fibre had a 15–30% lower risk of death from any cause, coronary heart disease, stroke, type 2 diabetes and colorectal cancer than those eating the least, with the greatest difference at 25–29 g a day. The trials showed lower body weight, blood pressure and cholesterol. Most of this is observational; the authors rated the certainty as moderate.

Where it comes from

Fibre comes from plant foods. Beans, lentils and chickpeas are among the densest everyday sources, along with whole grains such as oats, wholemeal bread, wholewheat pasta and brown rice, then vegetables, fruit, nuts and seeds. Soluble fibre, in oats, beans and apples, can help lower cholesterol and blood glucose. Insoluble fibre, in wholewheat foods and the skins of fruit, helps prevent constipation.

On a label, a food counts as high in fibre at 6 g or more per 100 g. A meal with 8–11 g is a solid contribution towards 30 g: the NHS gives wholemeal spaghetti with a lentil and tomato sauce, at about 11 g, as an example.

Raising it without discomfort

Add fibre gradually rather than all at once, because a sudden jump can cause bloating and cramps. Drink more as you go, since fibre absorbs water. Simple swaps do most of the work: wholegrain for white, skins left on potatoes, a tin of beans added to a stew or salad, fruit and unsalted nuts as snacks.

Worth knowing

If you have irritable bowel syndrome, inflammatory bowel disease or another gut condition, ask your clinician or dietitian which types and amounts of fibre suit you.
Increase fibre gradually and drink plenty of fluid. A sudden jump can cause bloating and cramps.
The studies measured fibre from food. Supplements were excluded from the main analysis.

Common questions

Do fibre supplements count?

The WHO recommendation refers to fibre naturally present in food, and the main studies excluded supplements. Start with food, and ask a pharmacist or clinician if you are considering a supplement.

Does fibre help with weight loss?

It can make it easier. Trials found slightly lower body weight on higher-fibre diets, and high-fibre meals tend to be filling. A calorie deficit is still what drives fat loss.