The NHS recommends adults aim for 30g of fibre a day, and says most people currently eat about 20g. This page summarises the NHS advice on where fibre comes from. It is general information, not medical advice.
How much
For children the NHS gives about 15g a day at ages 2 to 5, 20g at ages 5 to 11 and 25g at ages 11 to 16.
Where it comes from
- Wholegrain cereals, including porridge, since oats are a good source
- Wholemeal or granary bread, wholewheat pasta, bulgur wheat and brown rice
- Potatoes with their skins on
- Pulses such as beans, lentils and chickpeas
- Vegetables and fruit, including dried fruit (best eaten with a meal because it is sticky)
- Snacks such as oatcakes, rye crackers, vegetable sticks, and unsalted nuts or seeds
What a day can look like
The NHS gives examples: two slices of wholemeal toast with peanut butter and an orange at breakfast (about 8.3g); wholemeal spaghetti with a lentil and tomato sauce at lunch (about 11g); and grilled chicken with a skin-on baked potato, carrots and green beans at dinner (about 11.2g).
Related Reading
Simple changes
- Choose higher-fibre cereals such as porridge or plain wholewheat biscuits.
- Add beans, lentils or chickpeas to stews, curries and salads.
- Eat a variety of sources rather than relying on one food.
People with certain bowel conditions are sometimes advised to follow a lower-fibre diet, so check with a doctor or dietitian if that applies to you.
