High fibre foods: how much fibre should you eat per day? 

What is fibre?

Dietary fibre, sometimes known as roughage, is a type of carbohydrate that cannot be completely broken down by digestion.

It’s only found in foods that come from plants, specifically fruit, vegetables, beans, lentils and starchy foods like potatoes, rice, bread and pasta. 

Animal products, such as meat, fish and eggs, and dairy products like cheese and yoghurt, do not contain any fibre.

What does fibre do?

It’s widely known that fibre plays an important role in keeping your digestive system healthy and preventing constipation.

But eating more fibre has other long-term health benefits too – including for your heart. 

A high-fibre diet has been linked to having a lower risk of cardiovascular diseases, including having a heart attack or stroke, and some cancers.

Research has found eating more fibre may improve several risk factors for cardiovascular disease. These include:

• High cholesterol – some soluble fibre, such as oat beta glucans found in porridge, can help lower blood cholesterol levels by reducing the amount of cholesterol absorbed in your gut.
• Excess weight – high-fibre foods leave you feeling fuller and tend to contain less energy (calories) than foods low in fibre, which supports weight loss.
• Type 2 diabetes – eating more fibre, especially cereal fibre and wholegrains, can help to manage blood sugar levels and may lower the risk of developing diabetes.
• High blood pressure – studies have also shown a link between a high fibre intake and reduced blood pressure.

How many grams of fibre is recommended per day?

In the UK, the government recommends adults eat 30g of fibre per day, but most of us fall short, averaging around 17g a day.

The good news is that most high fibre foods – including fruit, vegetables, wholegrains, pulses and nuts – fit well into a healthy, balanced diet that will help to protect you from cardiovascular disease.

And simple swaps, like choosing wholegrain instead of white bread, rice or pasta, can help to increase your intake too.

• Discover 7 easy ways to add more fibre to your diet.

What foods are high in fibre?

Most wholegrains, beans, pulses, nuts, seeds, fruits and vegetables are good sources of fibre.

If you’re buying ready-made products like bread, pasta or ready meals, you can check the nutritional information on the back of the pack to see how much fibre they have.

Foods labelled ‘source of fibre’ and ‘high fibre’ need to contain:

• Source of fibre - 3g of fibre per 100g
• High fibre - 6g of fibre per 100g

To help you reach your daily recommended amount, here are some foods naturally rich in fibre and the approximate amount of fibre per 100g:

Soluble fibre and insoluble fibre: what’s the difference?

There are 2 main different types of fibre:

• Soluble fibre dissolves in water and forms a gel in the gut, keeping stools soft. This gel can also bind with cholesterol and stop it being absorbed, which may help lower cholesterol levels. It’s found in grains like oats, barley and rye, fruit, beans, pulses and vegetables such as carrots and potatoes.
• Insoluble fibre passes through the body without being broken down, which helps food move through and speeds up digestion. It’s found in high-fibre breakfast cereals, wholegrains, vegetables, potatoes with skins, nuts and seeds.

Other types of fibre include:

• Resistant starch is a type of soluble fibre that ferments in the large intestine, producing short-chain fatty acids that help to keep the gut healthy. It's found in foods such as bananas, potatoes, grains and beans.
• Prebiotics are types of carbohydrate that nourish the bacteria in your gut, which can also improve your gut health. They’re found in onions, garlic, leeks, asparagus and bananas.

There are no specific recommendations on the amounts of each type of fibre you should eat.

Eating a variety of wholegrains, pulses, nuts, fruits and vegetables will help you get the benefits of each type.

Fibre supplements and powders: should I use them?

Fibre supplements and powders are made from concentrated sources of dietary fibre such as:

• psyllium husk (made from the seeds of psyllium plants)
• inulin (a type of fibre from chicory root)
• methylcellulose (a man-made fibre that helps soften stools).

They can be useful for people who struggle to eat enough fibre or experience digestive issues like constipation.

However, if you regularly eat whole foods like wholegrains, fruits, vegetables, pulses and nuts, you’re likely getting enough fibre naturally and do not need supplements.

Also, whole foods provide you with more than just fibre. They contain a range of healthy nutrients and plant chemicals, such as antioxidants, that are linked to better heart and gut health in ways supplements cannot replicate.

Relying too much on fibre powders can lead to:

• bloating
• digestive discomfort
• reduced absorption of minerals like iron and calcium.

These negative effects are especially likely if the fibre supplements and powders are not taken with enough water.

Supplements should support your diet, not replace real food.

Fibremaxxing: what is it and can you eat too much fibre?

Fibremaxxing is the latest trend on fibre, but the idea itself is not new. Back in the 1980s, the F-Plan Diet encouraged people to eat more fibre to feel full and help regular bowel movements.

Fibremaxxing is a fresh take on high fibre eating aimed at ‘maxing out’ the health benefits of fibre. It’s not just about helping weight loss or constipation but recognising fibre as essential for your overall health.

So, is fibremaxxing something you should be doing?

Many of us could benefit from eating more fibre to reach the recommended daily amount.

And fibremaxxing encourages people to fill the fibre gap by adding more wholegrains, pulses, fruits, seeds, nuts and vegetables to their meals. It also emphasises variety, as different types of fibre feed different gut microbes to support a healthy gut.

In addition to whole foods, it includes concentrated fibre sources like bran, chia and flaxseeds (whole or ground) and psyllium husk to ‘max out’ meals even further.

But like any trend, fibremaxxing can be problematic if taken to extremes. While most people benefit from eating more fibre, going overboard – especially adding fibre too quickly or with supplements – can lead to symptoms including bloating, discomfort and problems with nutrient absorption.

For example, adding raw bran or other concentrated fibre to meals may reduce the absorption of minerals like iron and calcium.

It’s also not for everyone. People with irritable bowel syndrome (IBS), Crohn’s disease, or other gut conditions may need individual fibre advice.

And it’s not recommended for children as too much fibre can reduce their appetite and replace essential nutrients like proteins, fats, and healthy fats, which are important for growth and development.

Fibremaxxing can be a useful reminder that we should be eating more fibre, but balance is key:

• Aim for variety over quantity.
• Focus on whole foods, not fortified products or supplements. 
• If you're increasing fibre, do it gradually and drink plenty of water to help your gut adjust.

Fibre should make you feel better, not worse.

Take our fibre quiz

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