Adults are generally advised to get about 25–34 g of fibre per day, depending on age and sex, with most guidelines for adults falling in the 25–30 g or more range.

Daily fibre targets

  • Many national guidelines suggest around 25–30 g of dietary fibre daily for adults to support bowel health and lower chronic disease risk.
  • Recent guidance notes that adult women often need about 28 g and adult men about 34 g per day, giving an overall adult range of roughly 22–34 g depending on age and sex.

Why it matters

  • Getting enough fibre is linked with better digestion, healthier cholesterol and blood sugar levels, and a lower risk of heart disease and some cancers.
  • Many people only reach about half of the recommended intake, averaging close to 15 g per day instead of the suggested 25–30 g.

Simple ways to hit your fibre

  • Base meals on whole grains (oats, wholemeal bread, brown rice) and add beans, lentils or peas regularly.
  • Include several portions of fruit and vegetables daily, plus some nuts or seeds, and increase fibre gradually with enough fluids to avoid bloating or constipation.

Quick note on “too much”

  • Jumping suddenly from a low-fibre diet to very high fibre can cause gas, bloating and discomfort, so increases are best made slowly over days to weeks.
  • Spreading fibre foods across the day, rather than in one large, heavy meal, usually feels better for the gut.

Bottom line: most healthy adults should aim for roughly 25–30 g of fibre per day (up to about 34 g for some men), increasing gradually if current intake is much lower.

Information gathered from public forums or data available on the internet and portrayed here.