How to Get Enough Fibre (Most People in the UK Don't)

Why fibre matters more than most people realise

Fibre doesn't get the attention that protein or calories do, but the evidence for its importance is substantial. A 2019 meta-analysis commissioned by the World Health Organization found that for every 8g increase in daily fibre intake, the risk of coronary heart disease, type 2 diabetes, and colorectal cancer dropped by 5-27%.

In practical terms, fibre does several things:

• Keeps digestion regular — Fibre adds bulk to stool and helps it move through the gut. Low fibre is the most common dietary cause of constipation.
• Feeds your gut microbiome — Beneficial gut bacteria ferment fibre into short-chain fatty acids, which have anti-inflammatory effects and support immune function.
• Stabilises blood sugar — Fibre slows the absorption of carbohydrates, reducing post-meal blood sugar spikes.
• Helps you feel full — High-fibre foods tend to be more satiating, which can help with weight management.
• Lowers cholesterol — Soluble fibre binds to cholesterol in the gut and helps remove it from the body.

The NHS states that a high-fibre diet is associated with a lower risk of bowel cancer — the fourth most common cancer in the UK. The evidence is strong enough that "eat more fibre" appears in virtually every national dietary guideline.

How much fibre do you actually need?

In 2015, the Scientific Advisory Committee on Nutrition (SACN) set the UK's recommended fibre intake at 30g per day for adults. This was an increase from the previous 18g recommendation and brought the UK in line with most other developed countries.

According to the National Diet and Nutrition Survey (NDNS), only 9% of UK adults meet the 30g target. The average intake is around 18g — 40% below the recommendation. Among children, the gap is similarly large.

Two types of fibre — both matter

Dietary fibre is broadly divided into soluble and insoluble types. You don't need to track them separately, but understanding the difference helps explain why variety matters.

Soluble fibre

Dissolves in water to form a gel-like substance. Found in oats, beans, lentils, apples, and citrus fruits. Soluble fibre helps lower cholesterol and stabilise blood sugar levels.

Insoluble fibre

Doesn't dissolve — it adds bulk to stool and helps food pass through the digestive system. Found in wholegrain cereals, nuts, seeds, and the skins of fruits and vegetables. Insoluble fibre is particularly important for preventing constipation.

Most plant foods contain both types in varying proportions. Eating a range of fibre-rich foods naturally gives you both.

The best high-fibre foods in UK supermarkets

Here's where to find fibre in everyday foods you'll find at Tesco, Sainsbury's, Asda, Morrisons, Aldi, or Lidl. These aren't specialist health-food items — they're standard supermarket products.

Simple swaps that add up quickly

You don't need to overhaul your diet to hit 30g. Small substitutions make a significant difference:

What a 30g fibre day actually looks like

Here's a realistic day that hits the target without any unusual foods or massive portions:

Notice there's no single "superfood" doing the heavy lifting. It's the cumulative effect of choosing wholegrain options, including vegetables, and adding a few high-fibre extras (berries, chia seeds, nuts) that gets you there.

How to increase fibre without digestive issues

If you're currently eating 15g of fibre and jump straight to 35g, you'll probably experience bloating, gas, and discomfort. Your gut microbiome needs time to adapt.

If bloating persists beyond the adjustment period, consider which foods are causing it. Some people find certain high-FODMAP foods (like beans, onions, or garlic) more problematic. This doesn't mean you need to avoid fibre — just find the sources that work for you.

Do fibre supplements work?

Fibre supplements like psyllium husk, methylcellulose, or wheat dextrin can help with specific issues (constipation, lowering cholesterol), but they're not a complete replacement for dietary fibre.

Whole foods provide fibre alongside vitamins, minerals, polyphenols, and other beneficial compounds that supplements don't contain. The NHS recommends getting fibre from food first and using supplements only as a top-up if needed.

That said, if you're consistently struggling to hit your target, a supplement like psyllium husk (5-10g added to water or food) can bridge the gap without side effects for most people.

Tracking fibre intake

Fibre isn't shown on the front of UK food packaging, and it's not one of the "big four" nutrients most apps focus on. This makes it easy to ignore.

The most practical approach is to use a nutrition tracking app that includes fibre in its database. Even tracking for a week gives you a baseline understanding of where you stand and which meals are fibre-rich versus fibre-poor.

Once you know your patterns, you don't need to track forever — the swaps become habitual.

Frequently asked questions

How much fibre should I eat per day UK?

The UK government recommends 30g of dietary fibre per day for adults. Children need less: 15g for ages 2-5, 20g for ages 5-11, and 25g for ages 11-16. Most UK adults currently eat around 18g.

What are the signs of not eating enough fibre?

Common signs include constipation (fewer than 3 bowel movements per week), hard or lumpy stools, bloating, and feeling hungry shortly after meals. Long-term low fibre intake is associated with increased risk of bowel cancer, type 2 diabetes, and heart disease.

What foods are highest in fibre UK?

Beans and pulses (baked beans, chickpeas, lentils), wholegrains (wholewheat pasta, porridge, bran cereals), and raspberries are among the highest. A standard can of baked beans provides nearly 10g. Keeping skins on potatoes, apples, and pears also helps.

Can you eat too much fibre?

Yes, though it's uncommon. Very high intakes (above 70g) may interfere with mineral absorption and cause digestive discomfort. For most people, the challenge is eating enough, not too much. Increase gradually and drink plenty of water.

Is fibre from supplements as good as food?

Supplements can help with specific issues like constipation, but they lack the vitamins, minerals, and phytonutrients that come with high-fibre foods. The NHS recommends getting fibre from food first.

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• Why Does Bread Make Me Bloated?
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• Calorie Counter UK

Last reviewed and updated: 6 February 2026