Add up the fibre you’ve eaten today and see how close you are to the 30 g adults need.
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How much fibre do you need?
| Age | Fibre a day |
|---|---|
| 2 to 5 | about 15 g |
| 5 to 11 | about 20 g |
| 11 to 16 | about 25 g |
| 16 and over, including adults | 30 g |
Reading labels
| Label claim | Fibre per 100 g |
|---|---|
| High fibre | 6 g or more |
| Source of fibre | 3 g or more |
Easy ways to eat more fibre
- Choose wholegrain bread, pasta and rice, and high-fibre breakfast cereals.
- Leave the skin on potatoes and fruit.
- Add beans, lentils or chickpeas to stews, curries and salads.
- Snack on fruit, unsalted nuts or seeds.
Increase fibre gradually and drink plenty of water to avoid wind and bloating.
Frequently asked questions
How much fibre should I eat a day?
Adults should aim for 30 g a day. Most people in the UK eat much less.
Which foods are high in fibre?
Wholegrains, beans, lentils, fruit and vegetables with skins, nuts and seeds.
What does high fibre on a label mean?
The food has at least 6 g of fibre per 100 g.
Is anything stored?
No, it runs in your browser.
Sources
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