Fibre may be the most underrated part of a healthy diet. It keeps your bowels regular, feeds healthy gut bacteria, and is linked to lower risks of heart disease, stroke, type 2 diabetes and bowel cancer. Most adults eat far less than they need.
Imagine a typical shift day: white toast for breakfast, a sandwich on white bread, a quick pasta dinner. It feels like enough food, but it might only add up to half the fibre you need. Small swaps could double it without changing much else.
How much do you need?
The World Health Organization recommends at least 25 grams of naturally occurring dietary fibre a day for adults. Some countries, such as the UK, recommend 30 grams. Children need less, depending on their age.
Easy ways to eat more
- Choose wholegrain bread, pasta and rice, and oats for breakfast
- Add beans, lentils or chickpeas to soups, stews and salads
- Leave the skin on potatoes and fruit where you can
- Snack on fruit, vegetables, nuts and seeds
- Aim for vegetables or salad with every meal
But won’t it make me bloated?
A sudden big increase can cause wind and bloating. Increase fibre gradually over a few weeks and drink plenty of water. If you have a bowel condition such as IBS or Crohn’s disease, ask a dietitian which types of fibre suit you. Get any lasting change in bowel habit, especially with blood or weight loss, checked by a doctor.
Your next step: Make one swap this week: porridge or wholegrain cereal instead of white toast, or a tin of beans added to your usual stew. Then add another next week.
Sources: World Health Organization (Carbohydrate intake guideline, 2023), NHS (How to get more fibre into your diet), Lancet systematic review on carbohydrate quality. This guide is for general information and does not replace advice from your own nurse, doctor or dietitian.
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