Question 1

How much fibre should I eat per day?

Accepted Answer

EFSA recommends 25g per day as the minimum for adults. The NHS recommends 30g per day for adults. The American Dietary Guidelines suggest 14g per 1,000 kcal of food consumed. Most people in the UK and US consume only 15–18g per day — well below recommendations. This calculator uses the highest applicable target based on your age, gender, and calorie intake. Children need less (age +5g rule is a common guideline).

Question 2

What are the health benefits of dietary fibre?

Accepted Answer

Adequate fibre intake is associated with reduced risk of cardiovascular disease (LDL cholesterol reduction), type 2 diabetes (improved blood glucose control), colorectal cancer (30–40% risk reduction with high intake), constipation and diverticular disease prevention, healthy weight management (improved satiety), and a diverse gut microbiome. Soluble fibre (oats, legumes, fruit) primarily supports heart health and blood sugar. Insoluble fibre (wholegrains, vegetables) primarily supports digestive health.

Question 3

What is the difference between soluble and insoluble fibre?

Accepted Answer

Soluble fibre dissolves in water to form a gel-like substance in the digestive tract. It slows glucose absorption (improving blood sugar control), binds to cholesterol for excretion (reducing LDL), and feeds beneficial gut bacteria. Good sources: oats, lentils, apples, pears, chia seeds. Insoluble fibre does not dissolve and adds bulk to stools, promoting regular bowel movements and preventing constipation. Good sources: wholegrain bread, bran, vegetables, nuts. Most whole plant foods contain both types.

Question 4

Can you eat too much fibre?

Accepted Answer

Excessive fibre intake (typically above 50g/day for adults) can cause bloating, gas, abdominal cramps, and in extreme cases reduce absorption of iron, zinc, and calcium by binding to them in the gut. However, most people eat too little fibre rather than too much. The key to increasing fibre without discomfort is to do so gradually (add 5g per week) and increase water intake proportionally. Sudden large increases in fibre cause temporary digestive discomfort.

Question 5

Which foods are highest in fibre?

Accepted Answer

Top high-fibre foods per typical serving include: lentils (200g cooked, 15.6g), chia seeds (28g, 9.8g), black beans (150g, 11g), sweet potato (200g baked, 7.3g), avocado (half, 5g), pear (medium, 5.5g), apple with skin (medium, 4.4g), oats (40g dry, 4g), broccoli (150g cooked, 5.1g), wholemeal roti (2, 5.8g). Wholegrain bread, brown rice, nuts, and seeds also contribute meaningful amounts. Processing removes fibre — choose whole foods over refined grains wherever possible.

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