Daily Fibre Intake Calculator
Calculate your daily fibre intake from common foods and compare with the NHS-recommended 30g daily target.
Dietary Fibre Guide
UK Fibre Recommendations
Daily fibre target by age: 2-5 years: 15g. 5-11 years: 20g. 11-16 years: 25g. 16+ years: 30g. Most UK adults consume only 18-19g/day — far below the 30g recommendation. Two types of fibre matter: soluble fibre (dissolves in water — forms gel): oats, beans, lentils, apples, pears, citrus. Lowers cholesterol, slows glucose absorption, supports gut bacteria. Insoluble fibre: wholegrains, vegetable skins, nuts. Adds bulk, speeds transit time, prevents constipation. Most fibre-rich foods contain both
Fibre in Common Foods
Approximate fibre per portion: porridge oats (40g dry): 4g. Wholemeal bread (1 slice): 2-3g. Brown rice (180g cooked): 3g. Mixed vegetables (80g): 2-4g. Apple with skin (medium): 3g. Pear with skin (medium): 5g. Avocado (half): 6g. Black beans (100g cooked): 8g. Lentils (100g cooked): 8g. Chickpeas (100g cooked): 7g. Chia seeds (1 tbsp/15g): 5g. Almonds (30g): 4g. Linseed (1 tbsp ground): 3g. Easy 30g day: porridge with berries (10g), wholemeal sandwich with salad (10g), dinner with vegetables a
Health Benefits of High Fibre
Strong evidence-based benefits: cardiovascular disease — fibre intake reduces LDL cholesterol and blood pressure. Each 7g daily fibre: 9% lower CVD risk. Type 2 diabetes — fibre slows glucose absorption, improving insulin sensitivity. 19% lower T2D risk per 10g daily fibre. Colorectal cancer — high-fibre diets reduce risk approximately 16% per 10g daily fibre. Weight management — fibre increases satiety, helping maintain healthy weight. Gut health — feeds beneficial gut bacteria. Soluble fibre f
Increasing Intake Safely
Increase gradually over 2-3 weeks: rapid increases cause bloating, gas, and discomfort while the gut microbiome adjusts. Drink plenty of water: fibre absorbs water; inadequate hydration causes constipation. Easy daily upgrades: porridge for breakfast (4g vs 1g for refined cereal). Switch white to wholemeal bread (3g vs 1g per slice). Add lentils or beans to soups, stews, curries (8g per portion). Eat fruit with skin (2-3× more fibre than peeled). Snack on nuts or seeds rather than crisps. Add ch
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