How Much Fibre Per Day Do You Need?
The recommended daily fibre intake varies by age and sex. Here's what the science says.
Recommended Daily Fibre Intake
Adults (18+ years)
- EFSA recommendation: 25g per day for all adults (source)
- Common guidance: 30g per day for optimal digestive health
- UK NHS: 30g per day for adults
Children and Adolescents
Fibre needs increase with age during childhood and adolescence:
- Ages 2-5: 15g per day
- Ages 5-11: 20g per day
- Ages 11-16: 25g per day
- Ages 17+: Adult recommendations apply
Why 30g?
While the EFSA sets a minimum of 25g, many health organizations recommend 30g or more because:
- Higher intakes are associated with better digestive health
- 30g provides a comfortable margin above the minimum
- Most people currently eat only 15-20g, so 30g is an achievable stretch goal
Fiber vs Fibre
Both spellings refer to the same nutrient. "Fibre" is used in British English, while "fiber" is the American spelling. The recommendations are the same regardless of spelling.
How to Reach Your Daily Fibre Goal
Most people don't get enough fibre. Here's how to bridge the gap:
- Choose whole grains over refined grains (brown rice, wholemeal bread, oats)
- Eat at least 5 portions of fruit and vegetables per day
- Include pulses (lentils, chickpeas, beans) several times per week
- Snack on nuts, seeds, or fruit instead of processed snacks
- Track your intake with a fibre calculator or fibre tracker app
Important Note
This information is for educational purposes only and should not be considered medical advice. Consult a healthcare professional or registered dietitian for personalized dietary guidance.
Related Resources
Start Tracking Your Fibre Intake
Want to know if you're hitting your daily goal? Try our free fibre calculator or start tracking with Fibremaxxing.