Fibre is one of those things everyone knows they "should" eat more of, but few of us know how much. Here are the UK numbers.
The UK guideline
According to the NHS:
- Adults: 30g a day
- Children 2–5: about 15g
- Children 5–11: about 20g
- Children 11–16: about 25g
Most adults eat only about 20g a day, so the average person is roughly a third short.
Where fibre comes from
Fibre is found in plant foods: wholegrains, pulses (beans, lentils, chickpeas), vegetables, fruit, nuts and seeds. Refined foods like white flour have had much of it removed.
Small swaps that add up
- Breakfast: choose a wholegrain or millet-based option over a refined one.
- Lunch: add a handful of lentils or chickpeas to soups and salads. Dal counts!
- Snacks: nuts, seeds, fruit, or roasted snacks in place of crisps.
- Cooking: keep the skins on potatoes, and mix some wholegrain or millet flour into everyday rotis.
Check the label
UK nutrition labels list fibre per 100g. Comparing two similar products this way is the quickest way to find the higher-fibre option. Increase fibre gradually and drink plenty of water as you do.
This article is general information, not medical advice. If you have a digestive condition, speak to your GP or a registered dietitian before changing your diet.