The key takeaway
Add fibre gradually through a variety of plant foods. The UK adult recommendation is 30 g a day.
What fibre does
Fibre is found in plant foods and supports digestive health. Different foods provide different types, so variety is useful. A sudden large increase can be uncomfortable.
Look at foods you already eat
Oats, wholemeal bread, beans, lentils, vegetables, fruit, nuts and seeds can all contribute. Frozen and tinned options can make this easier and cheaper.
- Add beans or lentils to a familiar soup or sauce.
- Choose wholegrain bread or cereal you actually enjoy.
- Keep fruit visible and convenient.
- Use a portion of frozen vegetables alongside a main meal.
Build up gradually
The NHS recommends 30 g of fibre a day for adults. If you currently eat much less, increase it over time rather than trying to reach it in one huge meal. Drink adequate fluids too.
People with some digestive conditions may need a different approach. Follow advice from your healthcare team if you have been prescribed a modified-fibre diet.
Try one small addition
At your next meal, add one fibre-containing food. Repeat it for a few days and notice how you feel before adding more.
Put it into practice
Sources & further reading
These sources support the general information and explain the wider context. Practical examples are illustrative.
Our editorial approachGeneral educational information for adults. Estimates are not a diagnosis or a personalised diet. For pregnancy, breastfeeding, eating-disorder concerns, medical conditions or medication-related questions, seek qualified guidance. Read the full disclaimer.