How much fibre per day do you really need for good gut health?

If your digestive system had a best friend, it would be fibre. Found in fruits, vegetables, grains, and legumes, dietary fibre is the unsung hero of human health — the quiet overachiever keeping things moving, balanced, and nourished behind the scenes. It’s what gives plant foods their structure, helps keep your gut microbiome happy, and plays a starring role in everything from blood sugar control to heart health [1].

So, how much fibre per day do you actually need?

Most people in the UK aren’t eating enough, with average fibre intake falling well below the recommended levels [2]. And it shows — sluggish digestion, bloating, and inconsistent bowel movements are all common signs your gut’s running low on roughage.

The good news? Getting enough fibre is easier (and tastier) than you might think.

What is fibre?

Fibre, or dietary fibre, is a type of carbohydrate found in plant foods that the body can’t fully digest. Unlike sugars and starches, which break down into glucose, fibre passes through the small intestine largely intact, doing its best work in the large intestine. It adds bulk to your stool, keeps your digestive system healthy, and acts as fuel for the beneficial bacteria in your gut [3].

You’ll find fibre in the plant cell walls of fruits, vegetables, grains, and legumes (essentially, anything that once grew in the ground). The different fibre components, such as soluble fibre and insoluble fibre, each have distinct roles in maintaining a healthy digestive system. Together, they contribute to total dietary fibre, the sum of all fibre types in your daily diet.

When we talk about a diet high in fibre, we’re talking about a variety of plant foods: whole grain breads and cereals, brown rice, oat bran, dried beans, and fresh fruit. These foods do more than just prevent constipation — they support bacterial fermentation in the large intestine, producing short-chain fatty acids that keep the gut lining healthy and your energy steady throughout the day [2].

Why is fibre important for your body?

Fibre does far more than just “keep things regular.” It’s essential for good gut health, stable blood sugar, and long-term disease prevention. Eating plenty of high-fibre foods helps maintain bowel health, lowers total blood cholesterol levels, and supports a healthy weight. It also feeds your gut bacteria, which, in turn, supports your immune system and mental wellbeing [4].

Here’s why fibre deserves a starring role in your daily diet:

• Supports gut health: Fibre fuels beneficial bacteria in the large intestine, helping produce short-chain fatty acids that protect against colon health issues and other digestive issues
• Lowers cholesterol: Soluble fibre binds to cholesterol in the small intestine, helping reduce total blood cholesterol levels and lowering the risk of heart disease
• Stabilises blood sugar: By slowing digestion, fibre helps prevent spikes in blood glucose levels — especially important for weight control and diabetes management
• Improves satiety: High-fibre foods add bulk and absorb water, helping you feel full on fewer calories and supporting weight management goals
• Prevents constipation: Insoluble fibre keeps bowel movements regular and reduces the risk of diverticular disease and other digestive discomforts
• Promotes overall health: A diet rich in fibre has been linked to lower risks of chronic diseases like cardiovascular disease, bowel problems, and kidney disease [5]

Types of dietary fibre

Not all fibre works the same way — and that’s a good thing. Different types of dietary fibre perform different jobs throughout your digestive system, from slowing sugar absorption to speeding up bowel movements. The three main types (soluble fibre, insoluble fibre, and resistant starch) work together to keep your gut microbiome thriving, your cholesterol in check, and your digestion running like a well-oiled (and well-fuelled) machine [1].

Soluble fibre

Soluble fibre dissolves in water to form a gel-like substance in the gut, which slows digestion and helps regulate blood sugar levels. This type of fibre is particularly good for heart health, as it binds to cholesterol and helps remove it from the body, lowering total blood cholesterol levels over time [2]. It’s also been linked to improved satiety, meaning you feel fuller for longer, which can help with weight control and prevent overeating.

You’ll find soluble fibre in foods like oats, oat bran, barley, apples, citrus fruits, dried beans, lentils, and psyllium husk. When you eat these foods, the fibre slows down how quickly your body breaks down carbohydrates into glucose, keeping your blood sugar steady and your energy stable. It also supports bacterial fermentation in the large intestine, producing short-chain fatty acids that nourish your gut lining and keep your digestive system healthy [6].

Insoluble fibre

Insoluble fibre doesn’t dissolve in water; instead, it adds bulk to your stool and helps food move more efficiently through your digestive tract. Think of it as your gut’s personal cleaner, sweeping out waste and reducing the risk of constipation, diverticular disease, and other unpleasant digestive conditions. It’s especially important for maintaining healthy bowel movements and preventing that heavy, sluggish feeling that can come from a diet low in plant foods.

Common sources of insoluble fibre include whole grain breads, wheat bran, brown rice, bulgur wheat, nuts, seeds, and the skins of fruits and vegetables. These foods help shorten transit time in the bowel, keeping your digestive system regular and reducing the risk of bowel health concerns [6]. By adding bulk and supporting the movement of waste through the large intestine, insoluble fibre plays a crucial role in keeping your digestive system resilient and balanced.

Resistant starch (acts like fibre)

Resistant starch is technically a type of carbohydrate, but it behaves like fibre in the body. Found in foods such as cooked and cooled potatoes, green bananas, and some whole grains and legumes, resistant starch “resists” digestion in the small intestine and travels to the large intestine, where it becomes food for beneficial gut bacteria.

Including resistant starch in your daily diet can improve insulin sensitivity, support healthy blood glucose levels, and promote a diverse gut microbiome. It’s a subtle but powerful player in the fibre family, especially for people with irritable bowel syndrome or sensitive digestive systems who may find traditional high-fibre foods challenging [2]. Adding small amounts gradually (think cooled brown rice, oats, or sliced banana) can help you get the benefits of fibre without the bloat.

How much fibre per day do you need?

When it comes to how much fibre per day you actually need, the answer depends on who you ask and what you eat.

In the UK, the recommended intake for adults is around 30 grams per day, though most people fall well short of that target [7].

For good gut health, it’s best to focus on variety rather than just quantity: aim for a diet rich in plant foods like fruit and vegetables, whole grain breads, brown rice, legumes, oats, and nuts. These fibre sources not only help prevent constipation and support smooth bowel movements, but also promote bacterial fermentation in the large intestine, producing short-chain fatty acids that help keep your digestive system healthy, your blood cholesterol levels stable, and your energy balanced throughout the day.

What can affect your daily fibre needs?

Your ideal fibre intake isn’t one-size-fits-all — it shifts depending on your age, sex, and activity level.

Younger adults and those with higher energy needs (think athletes or people with physically active jobs) often need more fibre to support digestion, nutrient absorption, and regular bowel movements. Meanwhile, older adults may need slightly less total dietary fibre, especially if they’re eating less overall or managing certain digestive conditions.

Women generally require slightly less fibre than men due to differences in body size, muscle mass, and calorie intake, though both benefit from a diet high in fibre for heart health and weight control.

Physical activity also plays a big role: the more active you are, the more efficiently your digestive system moves, and the more fibre you can typically handle [7]. As a rule of thumb, aim to get your fibre from food rather than supplements, and gradually increase your intake to avoid abdominal pain or bloating.

Pairing a high-fibre diet with plenty of water helps your body absorb water, add bulk to stool, and maintain a digestive system that’s happy, healthy, and, most importantly, regular.

Ways to include more fibre-rich foods in your diet

If your fibre intake could use a little love, here are some easy ways to sneak more of it into your daily diet — without feeling like you’re chewing your way through a paddock of wheat bran [8]:

• Start your day with whole grains: Swap sugary breakfast cereals for oats, muesli, or whole grain cereals to boost your total dietary fibre from the get-go
• Add fruit (and keep the skin): Fresh fruit like apples, pears, and sliced bananas pack more fibre when eaten whole. Dried fruit can help too, just watch your portions
• Pile on the veggies: Fill half your plate with colourful vegetables at lunch and dinner. Bonus points for including the skins on potatoes and carrots
• Switch your staples: Replace white bread, white rice, and regular pasta with whole-grain breads, brown rice, or bulgur wheat for more fibre and nutrients
• Snack smarter: Munch on nuts, seeds, or air-popped popcorn instead of packaged foods that tend to be low in fibre and high in sugar
• Add legumes to everything: Stir lentils into soups, throw chickpeas into salads, or try black beans in tacos — they’re all excellent high-fibre foods
• Try oat bran and psyllium: These concentrated fibre sources can be sprinkled over yoghurt or blended into smoothies for a quick digestive boost
• Stay hydrated: Fibre works best when it can absorb water and add bulk to stool. Don’t forget to drink plenty throughout the day

Can you have too much fibre?

As much as fibre is your digestive system’s best friend, it’s possible to overdo it, especially if you increase your fibre intake too quickly. Eating large amounts of fibre without enough water can cause bloating, abdominal pain, or constipation (yes, the very thing you were trying to avoid).

People with sensitive digestive systems or conditions like irritable bowel syndrome might also find that certain high-fibre foods, such as beans or bran, trigger discomfort. The trick is to increase your fibre intake gradually and pay attention to how your body responds.

If you’re unsure how much fibre per day is right for you, or you’re making big changes to your diet, it’s worth seeking expert guidance. The Juniper Programme provides access to clinicians and dietitians who can help tailor your nutrition to your body’s needs — supporting both gut health and sustainable weight management.

Their holistic approach combines medical expertise with lifestyle support, helping you reach your goals in a way that feels balanced, achievable, and actually enjoyable. Because when it comes to fibre and health, the goal isn’t perfection, it’s consistency, variety, and listening to what your body needs.

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