How to Increase Fibre Intake: 7 Simple Ways to Reach 30g a Day
Struggling to eat enough fibre? Discover practical food swaps, fibre-rich meals and simple daily habits on how to increase fibre intake and reach the recommended 30g without completely changing your diet.
If you’ve ever tried to eat healthier but felt overwhelmed by conflicting nutrition advice, increasing your fibre intake is one of the simplest places to start.
You might already eat porridge for breakfast, choose a salad for lunch or include vegetables with your evening meal. But does that mean you’re getting enough fibre?
Not necessarily.
In the UK, adults are advised to consume 30g of dietary fibre every day, yet average intake remains around 18–20g. That leaves a substantial gap between what we’re eating and what is recommended.
And it’s not simply about eating more vegetables.
Different foods provide different types of fibre, from the insoluble fibre found in wholegrains to the water-absorbing soluble fibre in psyllium and the fermentable prebiotic fibre in foods such as onions and chicory root.
Understanding these differences can help you make more informed choices.
The good news is that you don’t need a complicated diet, expensive ingredients or a complete lifestyle overhaul.
A few simple changes to everyday meals can make a surprisingly big difference.
Why Is Fibre So Important?
Fibre is the part of plant foods that isn’t fully broken down by digestive enzymes in the small intestine.
Unlike many other carbohydrates, it passes into the large intestine, where different types of fibre behave in different ways.
Some help increase stool bulk, some absorb water and form a gel-like consistency, while others are fermented by microorganisms living in the gut.
These differences explain why dietary fibre has attracted so much scientific interest.
Fibre and Digestive Health
Dietary fibre contributes to normal bowel function through several mechanisms.
Insoluble fibres can add bulk to stools, while certain soluble fibres absorb water and influence stool consistency.
For example, psyllium husk is a particularly water-absorbing fibre that forms a viscous gel when mixed with liquid.
However, not every fibre behaves identically, and increasing fibre too quickly can initially cause gas or bloating.
Fibre and the Gut Microbiome
Your large intestine contains a diverse community of microorganisms known as the gut microbiome.
Certain dietary fibres can be fermented by these microorganisms, producing compounds known as short-chain fatty acids (SCFAs), including acetate, propionate and butyrate.
These compounds are an important area of research because of their roles in intestinal physiology.
Prebiotic fibres such as inulin are particularly interesting because they are selectively utilised by certain gut microorganisms.
Other fibres, including psyllium, are less readily fermented but have different useful physical properties.
Fibre and Long-Term Health
One of the most significant reviews of dietary fibre research was published in The Lancet in 2019.
The researchers examined evidence from observational studies and clinical trials, finding that higher dietary fibre intake was associated with lower rates of several major non-communicable diseases.
The greatest reductions in risk were generally associated with consuming approximately 25–29g of fibre daily, with evidence suggesting additional benefits at higher intakes.
This is one reason the UK’s 30g daily recommendation is worth taking seriously.
For more on fibre during midlife, read Why Fibre Could Be the Secret to a Better Menopause.
How Much Fibre Do You Actually Need?
The UK Scientific Advisory Committee on Nutrition recommends 30g of dietary fibre daily for adults, measured using the AOAC method.
Yet reaching 30g isn’t always as straightforward as it sounds.
A bowl of porridge may provide several grams, but if lunch consists of white bread and dinner contains only a small serving of vegetables, your daily total can still fall well short.
The key is to distribute fibre throughout the day rather than trying to get it all from one meal.
What Does 30g of Fibre Look Like?
| Food | Typical portion | Approx. fibre |
|---|---|---|
| Porridge oats (dry) | 40g | 4g |
| Chia seeds | 15g | 5g |
| Raspberries | 80g | 5g |
| Wholemeal bread | 2 slices | 5g |
| Cooked lentils | 100g | 8g |
| Medium apple with skin | 1 apple | 3–4g |
| Cooked broccoli | 80g | 2–3g |
| Almonds | 30g | 3–4g |
Values are approximate and vary according to product, variety and preparation. Check packaging for precise figures.
You don’t need to eat all these foods every day. The table simply shows how relatively small additions can contribute to your total.
And if you currently consume only 15g daily, don’t try to double your intake overnight.
Build up gradually.
7 Simple Ways to Increase Your Fibre Intake
1. Start With Breakfast
Breakfast is often one of the easiest meals to improve because many familiar breakfast foods already contain fibre.
Porridge oats, wholegrain cereals, wholemeal toast, fruit, nuts and seeds can all make useful contributions.
The trick is to combine ingredients rather than relying on just one.
For example, a plain bowl of porridge is a reasonable start, but adding berries and seeds increases its fibre content considerably.
Try this simple breakfast to increase fibre intake:
- 40g porridge oats – approximately 4g fibre
- 15g chia seeds – approximately 5g
- 80g raspberries – approximately 5g
Total: around 14g fibre.
That’s nearly half the recommended daily intake before lunchtime.
You could also try overnight oats with ground flaxseed, wholegrain toast with peanut butter, or a high-fibre cereal with fruit.
The important thing is to find a breakfast you genuinely enjoy eating regularly.
2. Add Fibre to Meals You Already Eat
Increasing fibre doesn’t necessarily mean replacing your favourite meals.
Sometimes, adding one extra ingredient is enough to make a substantial difference.
If you’re making a pasta sauce, add a handful of lentils.
If you’re preparing a salad, include chickpeas or kidney beans.
If you’re making soup, use beans, vegetables or barley to add texture.
Easy additions to increase fibre intake include:
- 100g cooked lentils: approximately 8g fibre
- 80g chickpeas: approximately 5–6g
- 1 tablespoon ground flaxseed: approximately 2g
- 80g peas: approximately 4g
A particularly useful approach is to replace part of the minced meat in a chilli or bolognese with lentils.
You keep the familiar meal while increasing its fibre content.
This also works well for family meals because you don’t need to prepare separate dishes.
3. Choose Higher-Fibre Carbohydrates
Carbohydrates sometimes get a bad reputation, but the type you choose matters.
Wholegrain foods generally retain more of the grain’s fibre-containing components than refined alternatives.
For example, wholemeal bread typically contains substantially more fibre than white bread, while wholewheat pasta provides more than standard refined pasta.
Try these everyday swaps:
| Instead of | Try |
|---|---|
| White bread | Wholemeal or seeded bread |
| Standard pasta | Wholewheat pasta |
| White rice | Brown rice, barley or bulgur |
| Low-fibre breakfast cereal | Porridge or wholegrain cereal |
| Refined crackers | Wholegrain rye crackers |
You don’t have to make every carbohydrate wholegrain.
Even changing one or two regular choices can make a useful contribution to your daily intake.
Oats and barley are especially interesting because they contain beta-glucans, a type of soluble fibre with recognised cholesterol-related health claims under specified conditions.
4. Make Snacks Work Harder
Snacking isn’t necessarily a problem. In fact, it can provide another opportunity to increase fibre.
The difference is often in what you choose.
Instead of reaching automatically for biscuits or low-fibre snack foods, try combining fruit, nuts, seeds or pulses.
Some practical combinations include:
- Apple with a small handful of almonds
- Pear with natural yoghurt
- Carrot sticks with hummus
- Berries with ground flaxseed
- Roasted chickpeas
- Wholegrain crackers with avocado
A medium pear with its skin can provide approximately 4–5g of fibre, depending on size.
Pair it with a few nuts and you’ve added even more.
For additional meal ideas, explore How to Combine Foods for Weight Loss.
5. Include Different Types of Fibre
One of the most overlooked aspects of fibre is that it isn’t a single ingredient.
Different fibres have different physical and fermentation characteristics.
Some dissolve in water, some remain largely insoluble, some form highly viscous gels and others are more readily fermented by gut microorganisms.
Understanding these differences helps explain why dietary variety is valuable.
Soluble fibre
Soluble fibres include ingredients such as psyllium, glucomannan and certain fibres found in oats and barley.
Some soluble fibres are highly viscous, meaning they absorb water and form a thick gel-like consistency.
Insoluble fibre
Insoluble fibre is commonly found in wholegrains, wheat bran, nuts and many vegetables.
It can help increase the bulk of material passing through the digestive system.
Prebiotic fibre
Prebiotic fibres are selectively utilised by microorganisms in the gut.
Inulin, naturally present in chicory root, onions, garlic and other plant foods, is a well-known example and often found in prebiotic fibre supplements.
When certain gut bacteria ferment these fibres, they produce metabolites including short-chain fatty acids.
Why does variety matter?
Because different fibres behave differently, a varied diet offers a wider range of physical and fermentable fibre properties than relying on a single source.
You can explore more fibre-rich foods in 20 Highest Fibre Foods to Add to Your Diet.
6. Increase Fibre Gradually
It’s tempting to start eating large quantities of fibre as soon as you learn about the 30g target.
But more isn’t always better straight away.
If your usual fibre intake is low, a sudden increase in fibre may lead to temporary gas, bloating or abdominal discomfort.
This is partly because some fibres are fermented by gut microorganisms, producing gases as part of the process.
A more comfortable approach is to increase fibre intake in stages.
For example to increase fibre intake:
- Start by adding a higher-fibre breakfast.
- After several days, introduce beans or lentils to another meal.
- Gradually increase portions of wholegrains, vegetables and seeds.
- Adjust the pace according to how your digestive system responds.
Some people adjust within days, while others benefit from increasing their intake more slowly.
If symptoms persist or become troublesome, seek medical advice rather than continually increasing fibre.
7. Drink Enough Water
Fibre and hydration go hand in hand.
This is especially important for fibres that absorb water, including psyllium husk and glucomannan.
These ingredients can thicken considerably when mixed with liquid.
The NHS generally recommends around 6–8 glasses or cups of fluid daily, although individual needs vary with activity, temperature and health circumstances.
If you’re using a fibre supplement, follow its specific preparation and water instructions carefully.
For a more detailed explanation, read Why Fibre and Water Always Go Together.
A Simple 30g Daily Fibre Meal Plan
One of the easiest ways to understand how to increase fibre intake is to see what a full day might look like.
You don’t need unusual ingredients or expensive specialist foods.
| Meal | Example | Approx. fibre |
|---|---|---|
| Breakfast | 40g oats, 10g chia seeds, 80g raspberries | 12g |
| Lunch | Wholemeal wrap, 50g hummus, mixed vegetables | 8g |
| Snack | Medium apple with skin | 3–4g |
| Dinner | 100g cooked quinoa, 80g broccoli, 80g peas | 9g |
| Daily total | 32–33g |
These are illustrative estimates. Actual fibre content depends on product brands, recipes and portion sizes.
The important point is that you can reach the recommended fibre intake by combining ordinary foods throughout the day.
And if you’re currently eating much less fibre, you can work towards this type of menu gradually.
Can a Fibre Supplement Help You Reach 30g?
Whole foods should form the foundation of your fibre intake because they provide vitamins, minerals and other beneficial dietary components alongside fibre.
However, consistently reaching 30g can be challenging.
Perhaps you don’t always have time to prepare high-fibre meals, your food choices are limited, or you simply want a more convenient way to add fibre to your routine.
A fibre supplement may be a useful addition, although it shouldn’t replace a varied diet.
Are All Fibre Supplements the Same?
Not necessarily.
Some fibre
supplements contain a single fibre ingredient, such as psyllium husk.
Others combine different fibres with distinct physical and fermentation characteristics.
For example:
- Psyllium husk is valued for its water-absorbing and gel-forming properties.
- Glucomannan, derived from konjac, is an exceptionally viscous soluble fibre that can support weight management.
- Inulin is a fermentable prebiotic fibre.
- Sugar beet fibre contains both soluble and insoluble fibre components.
These differences are worth considering when comparing fibre supplements.
Discover FIBREBIO: Four Functional Fibres in One Formula
FIBREBIO is a multi-fibre powder formulated with four complementary fibre ingredients:
Psyllium Husk + Glucomannan + Inulin + Sugar Beet Fibre
Rather than relying solely on psyllium, the formula combines ingredients with different water-binding, viscosity and fermentation characteristics.
It also contains two strains of live cultures:
- Lactobacillus acidophilus
- Bifidobacterium bifidum
Alongside these are L-glutamine and a traditional botanical blend of peppermint leaf, ginger root and fennel seed.
FIBREBIO is vegan, made in the UK and contains no added sugar or artificial colours or flavours.
Each 5g serving provides 1g of glucomannan.
Glucomannan has an authorised weight-loss health claim with a daily intake of 3g, taken as three 1g doses before meals with 1–2 glasses of water, in the context of an energy-restricted diet.
DISCOVER FIBREBIO – MULTI-FIBRE POWDER WITH LIVE CULTURES
FIBREBIO Psyllium Husk Powder | High Fibre Supplement
Why FIBREBIO?
- High-fibre, diverse multi-fibre formula
- Psyllium husk + glucomannan
- Prebiotics + live cultures
- Sugar beet fibre contributes to an increase in faecal bulk*
- Glucomannan contributes to weight loss in the context of an energy-restricted diet*
- 36 servings | Vegan | UK made
As with any water-absorbing fibre supplement, preparation matters. Follow the product instructions, drink promptly after mixing and take with adequate water. People with swallowing difficulties should not use glucomannan-containing supplements without medical advice.
For a deeper look at the different options available, read The Ultimate Guide to Fibre Supplements.
Common Mistakes When Increasing Fibre
Even with the best intentions, a few habits can make increasing fibre more difficult than it needs to be.
Mistake 1: Increasing too quickly
Jumping from a low-fibre diet to 30g overnight may cause discomfort. Gradual changes are generally easier to manage.
Mistake 2: Forgetting fluids
Certain fibres absorb considerable amounts of water. Adequate hydration is especially important when using bulk-forming fibre supplements.
Mistake 3: Relying on one fibre source
Eating the same cereal or taking a single fibre supplement doesn’t provide the same variety as including different fibre-rich foods.
Mistake 4: Assuming all healthy foods are high in fibre
Foods such as eggs, fish, meat and dairy can be part of a nutritious diet, but they don’t naturally provide dietary fibre.
Mistake 5: Forgetting portion sizes
A small sprinkling of seeds or a few lettuce leaves may contribute some fibre, but the amount can be modest.
Checking actual portions helps you understand how much you’re consuming.
Frequently Asked Questions About Increasing Fibre
How Can I Increase My Fibre Intake Quickly?
Start by choosing higher-fibre versions of foods you already eat. Switch to wholemeal bread, add seeds to porridge, include beans or lentils at lunch and eat fruit with the skin where appropriate.
Although these changes can increase your total quickly, it’s usually better to introduce them gradually to minimise digestive discomfort.
What Is the Easiest Way to Get 30g of Fibre a Day?
Spread fibre across your meals. Aim for a fibre-rich breakfast, include wholegrains and pulses at lunch, add vegetables at dinner and choose fruit or nuts as snacks.
A simple daily plan can help you reach 30g without relying on a single large serving.
What Foods Are Highest in Fibre?
Beans, lentils, chia seeds, flaxseeds, wholegrains, certain fruits and vegetables are useful sources.
The amount depends on portion size, so compare fibre per typical serving as well as per 100g.
Can Increasing Fibre Cause Bloating?
Yes. Some fibres are fermented by gut microorganisms, producing gas. Increasing intake gradually and adjusting portion sizes may help.
Persistent or severe bloating should be discussed with a healthcare professional.
Is Soluble Fibre Better Than Insoluble Fibre?
Neither is universally better. They have different characteristics and functions, and many plant foods contain a mixture of both.
A varied diet helps you include different types.
Can I Take Psyllium Husk Every Day?
Psyllium is commonly used as a daily fibre supplement, provided it’s taken according to the product instructions with sufficient fluid.
Check with a healthcare professional if you have swallowing difficulties, intestinal problems or take medicines that may require separation from fibre supplements.
Are Fibre Supplements Better Than Food?
No. Whole foods provide fibre alongside a range of other nutrients and plant compounds.
Supplements can be convenient additions when dietary fibre intake is difficult to maintain, but they should complement rather than replace a varied diet.
The Takeaway: Small Changes Can Make a Big Difference
Increasing your fibre intake doesn’t need to involve a complete diet overhaul.
A few extra grams at breakfast, beans added to lunch, wholegrain alternatives and more vegetables throughout the day can all contribute towards the recommended 30g.
And remember, fibre isn’t one single ingredient. Different types have different properties, which is why variety matters.
Whether you focus on fibre-rich foods or choose to complement your diet with a multi-fibre supplement such as FIBREBIO, the most useful approach is one that fits comfortably into your everyday routine.
Start with one small change, build gradually and aim for consistency rather than perfection.
FIBREBIO Psyllium Husk Powder | High Fibre Supplement
Why FIBREBIO?
- High-fibre, diverse multi-fibre formula
- Psyllium husk + glucomannan
- Prebiotics + live cultures
- Sugar beet fibre contributes to an increase in faecal bulk*
- Glucomannan contributes to weight loss in the context of an energy-restricted diet*
- 36 servings | Vegan | UK made
Menopause Supplement UK – Women’s Nutritional Support with Vitamins, Fibre & Botanicals
You’ll find Glucomannan Fibre in Pretty Pea Meno Shape
You can read more in our guide to best supplement for bloating for women 30+
For more fibre advice and tips:
Understanding Visceral Fat: The Ultimate Belly Fat Guide
Food supplements should not replace a varied, balanced diet and healthy lifestyle. Always follow the product label and consult a healthcare professional if you have relevant medical conditions or take medication.
Last updated: April 2026
Written by: Cate Boyd, specialising in women’s nutrition and gut health
Fibre Capsules
Fruit and Vegetable Supplement
How to Increase Fibre Intake: Sources
- NHS. Fibre and digestive health guidelines
- British Nutrition Foundation. Fibre intake and recommendations
- The Lancet. Dietary fibre and chronic disease risk
- Reynolds et al. (2019). Carbohydrate quality and human health
- Food & Drink Federation. UK fibre intake trends
- NHS. Fibre and health benefits
- The BMJ (2022) Fibre intake and disease prevention
- Food & Drink Federation (2025) UK fibre intake awareness study
- European Journal of Clinical Nutrition. UK fibre intake trends
How to Increase Fibre Intake: References & Further Reading
- NHS. How to Get More Fibre Into Your Diet.
- Scientific Advisory Committee on Nutrition (2015). Carbohydrates and Health.
- Reynolds A. et al. (2019). Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses. The Lancet, 393, 434–445.
- Gibson G.R. et al. (2017). ISAPP Consensus Statement on the Definition and Scope of Prebiotics. Nature Reviews Gastroenterology & Hepatology, 14, 491–502.
- British Nutrition Foundation. Fibre.
