Most healthy adults should aim for around 25–30 grams of fibre per day from food, with more precise ranges based on age and sex.

Daily fibre targets

For adults, common guideline ranges are:

  • Women under 50: about 25–28 g per day.
  • Men under 50: about 31–34 g per day.
  • Women 51+: about 22 g per day.
  • Men 51+: about 28 g per day.

Many health organisations simplify this to “about 25–30 g of fibre a day from food, not supplements.”

Why it matters

  • Supports regular bowel movements and helps prevent constipation.
  • Linked to lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
  • Helps feed beneficial gut bacteria and may support weight management.

Most people only get around 15–16 g per day, which is well below these recommendations.

How to get enough (quick ideas)

  • Choose wholegrain or wholemeal bread, pasta, and brown rice instead of white versions.
  • Start the day with a high‑fibre cereal or oats.
  • Add beans, lentils, or chickpeas to soups, salads, and curries.
  • Snack on fruit, nuts, and vegetables (like apples, pears, berries, carrots).

If your current intake is low, increase fibre gradually and drink plenty of water to avoid gas, bloating, or constipation from a sudden jump.

Quick HTML table (fibre targets)

html

<table>
  <thead>
    <tr>
      <th>Group</th>
      <th>Recommended fibre per day</th>
    </tr>
  </thead>
  <tbody>
    <tr>
      <td>Women &lt; 50</td>
      <td>25–28 g/day</td>
    </tr>
    <tr>
      <td>Men &lt; 50</td>
      <td>31–34 g/day</td>
    </tr>
    <tr>
      <td>Women 51+</td>
      <td>22 g/day</td>
    </tr>
    <tr>
      <td>Men 51+</td>
      <td>28 g/day</td>
    </tr>
    <tr>
      <td>Simple general goal (adults)</td>
      <td>25–30 g/day from food</td>
    </tr>
  </tbody>
</table>

TL;DR:
Aim for roughly 25–30 g of fibre per day from whole plant foods, adjusting slightly by age and sex, and increase your intake slowly if you’re not used to that amount.