Fibre Explained: Foods, Benefits, and Simple Ways to Add More
What dietary fibre is, how much adults are advised to eat, which foods provide it, and easy everyday swaps to add more without upsetting your stomach.
Fibre is the part of plant foods that our bodies cannot fully digest. It is found in the cell walls of vegetables, fruit, pulses and grains. Most adults do not eat enough of it, and small daily swaps can make a real difference.
How much fibre do you need?
| Guideline | Daily amount for adults |
|---|---|
| NHS (UK government guidelines) | 30 g |
| World Health Organization | At least 25 g of naturally occurring fibre |
The NHS notes that most adults in the UK eat only about 20 g a day. Children need less, rising with age.
Why fibre matters
The NHS explains that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Fibre also helps digestion and can help prevent constipation.
Harvard's Nutrition Source describes how some fibres form a gel in the gut that slows digestion. This may help prevent sharp rises in blood glucose after eating and help you feel full.
Two main types of fibre
Most plant foods contain a mix of both types. You do not need to track them separately: eating a variety of plant foods covers both.
| Type | What it does | Everyday sources |
|---|---|---|
| Soluble fibre | Dissolves in water to form a gel; can help lower blood cholesterol and glucose levels | Oats, barley, beans, lentils, apples, chia seeds, nuts |
| Insoluble fibre | Does not dissolve; helps food move through the gut and supports regularity | Whole-wheat atta, wheat bran, brown rice, leafy greens, seeds, fruit with edible skins |
Good everyday sources
- Whole grains: whole-wheat roti, brown or hand-pounded rice, oats, millets such as jowar, bajra and ragi
- Pulses: dal, chana, rajma, lobia, sprouts
- Vegetables: leafy greens, beans, peas, okra, carrots, gourds
- Fruit: guava, apple and pear with the skin on, oranges, berries
- Nuts and seeds: almonds, peanuts, flaxseed, chia seeds
Simple ways to add more fibre
- Start the day with whole grains. Try overnight oats, porridge or whole-wheat toast.
- Add pulses to meals. The NHS suggests adding beans, lentils or chickpeas to stews, curries and salads, such as a chickpea and cucumber salad.
- Keep the skins on fruit and potatoes where you can.
- Add a vegetable to every meal, for example peas in poha or spinach in dal.
- Snack on fruit, vegetable sticks or unsalted nuts instead of biscuits.
- Mix grains: make rotis with part millet flour, or mix brown rice into white rice.
Small swaps, one day
| Instead of | Try |
|---|---|
| White bread toast | Whole-wheat toast, or oats |
| Plain white rice | Half brown rice, or vegetable khichdi |
| Biscuits with tea | An apple or a handful of roasted chana |
| Fruit juice | A whole piece of fruit |
Go slowly. Harvard advises increasing fibre gradually, because a sudden big increase can cause bloating and cramping. Drinking more fluids as you eat more fibre also helps.
Reading fibre on labels
Pre-packed foods often list fibre on the nutrition label. The NHS describes high-fibre foods as those with 6 g or more of fibre per 100 g. Our guide to reading a food label explains the rest of the label.
If you have a digestive condition such as irritable bowel syndrome, some high-fibre foods may cause discomfort. Ask your doctor or a registered dietitian which types suit you.
This article is general information, not medical advice. Talk to a qualified health professional about your own situation, especially if you have a health condition, are pregnant or take medication. Medical disclaimer
Sources
- How to get more fibre into your diet — NHS. Accessed October 23, 2026. (opens external site)
- Healthy diet (fact sheet) — World Health Organization, 26 January 2026. Accessed October 23, 2026. (opens external site)
- Fiber — Harvard T.H. Chan School of Public Health, The Nutrition Source. Accessed October 23, 2026. (opens external site)
- Starchy foods and carbohydrates — NHS. Accessed October 23, 2026. (opens external site)