Estimate your recommended daily fibre from calorie intake and see the gap to your current intake.
Usage Tip
Whole grains, beans, fruit and vegetables are the easiest ways to add fibre.
How much fibre do I need?
A common guideline is about 14 g of fibre for every 1,000 calories you eat, which works out to roughly 25–38 g a day for most adults. Many people get only about half that, so there is usually room to add more. Use the age and sex buttons in the calculator above to switch from a calorie-based target to the recommended amount for your group.
Daily fibre recommendation by age and sex
| Group | Fibre per day |
|---|---|
| Men, 50 and under | 38 g |
| Men, over 50 | 30 g |
| Women, 50 and under | 25 g |
| Women, over 50 | 21 g |
| Children (4–18) | about 25–31 g |
Soluble vs insoluble fibre
Soluble
Dissolves in water to form a gel; helps lower cholesterol and steady blood sugar. Found in oats, beans, apples, citrus and barley.
Insoluble
Adds bulk and keeps things moving through the gut, helping prevent constipation. Found in whole grains, nuts, seeds and the skins of fruit and veg.
Soluble fibre foods
- Oats and oat bran
- Beans, peas and lentils
- Apples, oranges and berries
- Barley
- Carrots and sweet potato
- Psyllium husk
Insoluble fibre foods
- Whole-wheat bread and pasta
- Wheat bran
- Nuts and seeds
- Cauliflower and green beans
- Potato skins
- Fruit and vegetable skins
Benefits of fibre
- Supports regular digestion and prevents constipation.
- Helps lower LDL cholesterol.
- Slows sugar absorption for steadier blood sugar.
- Keeps you full, which helps with weight management.
- Feeds beneficial gut bacteria.
High-fibre foods
| Food | Serving | Fibre |
|---|---|---|
| Black beans | 1 cup | 15 g |
| Lentils | 1 cup | 15 g |
| Chia seeds | 2 tbsp | 10 g |
| Avocado | 1 medium | 10 g |
| Raspberries | 1 cup | 8 g |
| Pear | 1 medium | 6 g |
| Broccoli | 1 cup | 5 g |
| Apple (with skin) | 1 medium | 4 g |
| Oatmeal | 1 cup cooked | 4 g |
| Almonds | 1 oz | 4 g |
| Wholegrain bread | 1 slice | 2 g |
Fibre for weight loss
High-fibre foods are filling for few calories, so they help you feel satisfied while eating less. Soluble fibre in particular slows digestion and steadies appetite, which makes a calorie deficit easier to stick with.
Fibre for digestive health
Insoluble fibre adds bulk to stool and speeds its passage, preventing and relieving constipation, while soluble fibre feeds the gut bacteria that keep the digestive system healthy. Pair extra fibre with plenty of water so it can do its job comfortably.
Signs you may not be getting enough fibre
- Frequent constipation or irregular bowel movements
- Feeling hungry again soon after meals
- Blood-sugar swings and energy dips
- Higher cholesterol over time
These are general signs, not a diagnosis – persistent digestive problems are worth discussing with a doctor.
How to increase fibre
- Add it gradually over a couple of weeks to let your gut adjust.
- Drink more water as you add fibre.
- Choose whole grains over refined, and leave skins on fruit and veg.
- Add beans, lentils, seeds or oats to meals you already eat.
Hydration and fibre
Common fibre myths
- “A supplement is as good as food.” Whole foods bring vitamins, minerals and a mix of fibre types that pills do not.
- “More is always better.” Very high intakes can cause bloating and discomfort; build up gradually.
- “Fibre is only about regularity.” It also supports cholesterol, blood sugar and fullness.
- “Low-carb means no fibre.” Vegetables, nuts and seeds provide fibre with few net carbs.
Printable fibre chart
| Daily calories | Fibre target (14 g/1,000 kcal) |
|---|---|
| 1,500 kcal | 21 g |
| 2,000 kcal | 28 g |
| 2,500 kcal | 35 g |
| 3,000 kcal | 42 g |