How to Get 25–30g of Fibre a Day: A Practical Example
You’ve probably heard that you should eat more fibre. But what does 25–30g of fibre a day actually look like?
For many adults, around 25–30g per day is a useful practical target. And while that number might sound like a lot, you don’t need huge salads, fibre supplements or a completely different diet to get there.
Fibre can add up surprisingly quickly when you include a variety of plant foods throughout your day.
Why is fibre important?
Fibre is the part of plant foods that isn’t fully digested in the small intestine. Different types of fibre behave differently in the body, which is one reason variety matters.
Getting enough fibre can support:
normal bowel function and help prevent constipation
fullness and appetite regulation
healthy cholesterol levels and cardiovascular health
regulation of blood glucose responses
a healthy gut environment and gut microbiome
Fibre and your gut microbiome
Some types of fibre are fermented by the bacteria living in our gut and act as a food source for them.
During this fermentation, gut bacteria produce compounds called short-chain fatty acids (SCFAs), including butyrate. These compounds have several important roles, including providing energy to the cells lining the colon and helping maintain a healthy gut environment.
This is also why variety matters.
Different plant foods provide different types of fibre and other compounds that interact with our gut microbiome.
Rather than focusing on one “gut health” food, aim to regularly include a mixture of whole grains, fruit, vegetables, legumes, nuts and seeds.
How much fibre do you need per day?
Recommendations vary slightly depending on age, sex and the guidelines being used, but around 25–30g of fibre per day is a useful target for many adults.
You don’t need to hit exactly the same number every single day. Your overall eating pattern is more important than whether you ate 24g one day and 29g the next.
So, what does 25–30g actually look like?
High-fibre foods to help you reach 25–30g a day
Here are some practical examples of foods that can contribute to your daily fibre intake:
40g oats → ~4g fibre
1 tbsp chia seeds (12g) → ~4g fibre
1 tbsp ground flaxseed (10g) → ~3g fibre
100g raspberries → ~6–7g fibre
1 medium apple with the skin → ~4g fibre
1 medium pear with the skin → ~5–6g fibre
1 medium orange → ~3g fibre
2 slices wholegrain bread → ~5–7g, depending on the bread fibre
100g cooked lentils → ~8g fibre
100g cooked chickpeas → ~7–8g fibre
100g cooked beans → ~6–9g, depending on the type fibre
30g almonds → ~4g fibre
½ medium avocado → ~5g fibre
1 medium potato with the skin → ~3–4g fibre
200g mixed vegetables → roughly 5–7g, depending on the vegetables fibre
These values are approximate. Fibre content naturally varies between foods, varieties, portion sizes and products, so there’s no need to obsess over exact numbers.
A practical example of 25–30g of fibre
You don’t need to eat everything on the list above.
For example:
40g oats (~4g)
1 tbsp chia seeds (~4g)
1 apple with the skin (~4g)
100g cooked lentils (~8g)
200g mixed vegetables (~5–7g)
Total: approximately 25–27g of fibre
That’s your daily target from just a handful of everyday foods.
And this is before counting smaller amounts of fibre that may come from other foods you eat during the day.
Easy ways to eat more fibre
If your current fibre intake is low, you don’t need to completely change your diet.
Start with the foods you already eat and look for simple opportunities to add a little more fibre.
You could:
add chia seeds or ground flaxseed to yogurt, oats or smoothies
choose wholegrain bread, wraps or cereals more often
add lentils, chickpeas or beans to salads, soups and bowls
keep edible skins on fruit, potatoes and vegetables when appropriate
include vegetables with your main meals
add berries to yogurt or oats
include nuts or seeds as part of a snack
swap some refined grains for wholegrain versions
A few grams here and there can quickly add up.
Legumes make reaching your fibre target much easier
Lentils, chickpeas, beans and peas are particularly useful sources of fibre.
For example, just 100g of cooked lentils can provide around 8g of fibre.
You don’t have to eat legumes every day, but including them regularly can make reaching your fibre needs much easier.
They’re also incredibly versatile: think lentil soup, chickpea curry, hummus, beans added to salads, or lentils mixed into grain bowls and pasta dishes.
Should you increase your fibre intake quickly?
Probably not.
If your current diet is relatively low in fibre, suddenly increasing your intake to 25–30g or more may cause bloating, gas or abdominal discomfort.
Instead, increase your fibre gradually and make sure you’re drinking enough fluids.
It’s also important to remember that more fibre isn’t automatically better for everyone.
If you regularly experience constipation, diarrhoea, bloating or abdominal discomfort, simply adding more and more fibre may not solve the problem.
The amount and type of fibre can matter, and your individual symptoms need to be considered.
Focus on variety, not just the number
Getting enough fibre is important, but where that fibre comes from matters too.
Different plant foods provide different types of fibre, and these don’t all behave in the same way in the body.
Some help add bulk to stools, some form gels that can help with cholesterol and blood glucose responses, while others are fermented by our gut bacteria.
Eating a variety of fibre-rich foods also provides different nutrients and plant compounds and exposes our gut microbiome to a wider range of substrates.
So rather than relying on the same high-fibre food every day, aim to regularly include different sources such as fruit, vegetables, whole grains, legumes, nuts and seeds.
You don’t need to calculate every gram or include every category every day. Think about your overall eating pattern and gradually build more variety into it.
25–30g is a useful guide, but the goal isn’t just to hit a number — it’s to get there through a varied diet.
Want help building a balanced diet that works with your lifestyle, preferences and goals?
TheWellnez offers personalised online nutrition consultations in Greek and English, wherever you are.
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