Quick answer: Most health authorities recommend 25 to 38 grams of fibre per day. The average adult gets barely half of that. Here is how to close the gap without overhauling your entire diet.
You have heard it before: eat more fibre. But how much is enough? And why does fibre suddenly get so much attention? The truth is that most people fall well short of the recommended intake. In the Netherlands, the average adult eats just 21 grams per day — against a guideline of 30 to 40 grams. In the UK and US, the picture is similar: most adults get around 15 to 18 grams when they should be aiming for at least 25 to 30.
That shortfall sounds small. But the impact on your health is real. In this guide, you will learn exactly how much fibre you need per day, which foods deliver the most, and how to increase your intake without complicated meal plans.
Why is fibre so important for your body?
Fibre is plant material that your body does not digest. That sounds useless, but the opposite is true. Fibre plays a key role in several bodily processes.
- Digestion. Fibre keeps your gut moving and prevents constipation.
- Satiety. High-fibre foods keep you full for longer, reducing the urge to snack.
- Blood sugar. Fibre slows the absorption of sugars, preventing spikes and crashes.
- Gut health. Fibre feeds the beneficial bacteria in your gut. A healthy gut microbiome is increasingly linked to stronger immunity and even better mood.
- Heart health. Research shows that adequate fibre intake lowers the risk of cardiovascular disease, type 2 diabetes and colorectal cancer.
In short: fibre is not a luxury. It is a foundation for good health. Want to better understand what is on a nutrition label? You will notice fibre is always listed separately — for good reason.
How many grams of fibre per day do you actually need?
The exact recommendation depends on your sex, age and where you live. Here are the main guidelines:
- Women: at least 25 grams per day (WHO, most national guidelines)
- Men: at least 30 to 38 grams per day (WHO, most national guidelines)
- Dutch Health Council (Gezondheidsraad): 30 to 40 grams per day for all adults
- UK NHS: 30 grams per day
- US Dietary Guidelines: 25 grams for women, 38 grams for men
The Dutch Health Council published updated guidelines in late 2025 that further emphasize plant-based foods. For the first time, they explicitly recommend 250 grams of legumes per week, partly because of the high fibre content.
But reality? Most adults in Western countries eat only half to two-thirds of these targets. Every single day.
Where is the most fibre found?
Fibre comes exclusively from plant foods. But not every plant food delivers the same amount. Here are the best sources:
1. Legumes — the fibre champions
Lentils, chickpeas, kidney beans and white beans are the clear winners. A 150-gram serving of cooked lentils delivers about 12 grams of fibre. That is nearly half your daily target in a single dish.
2. Whole grains
Wholegrain bread, oats, wholewheat pasta and brown rice contain significantly more fibre than their refined counterparts. Two slices of wholegrain bread give you 4 to 6 grams of fibre.
3. Vegetables
Broccoli, Brussels sprouts, spinach and carrots are all fibre-rich choices. Eating seasonal vegetables is a smart way to get fresh, affordable options year-round.
4. Fruit
Pears, apples (with skin), raspberries and oranges deliver 3 to 6 grams of fibre each. A single pear as a snack gives you about 5 grams.
5. Nuts and seeds
Chia seeds, flaxseed and almonds are fibre-rich. A tablespoon of chia seeds (15 grams) contains 5 grams of fibre. Sprinkle it over your porridge or yoghurt.
How do you easily eat more fibre?
Eating more fibre does not have to be complicated. A few smart swaps can get you to the right level quickly.
- Step 1. Switch white bread for wholegrain. This alone adds 4 to 8 extra grams of fibre per day.
- Step 2. Eat a piece of fruit every day. Choose fruit with skin, like an apple or pear.
- Step 3. Add legumes to your main meal. Toss a tin of chickpeas into your curry or make a lentil soup.
- Step 4. Choose oats for breakfast. Add chia seeds and a handful of nuts for extra fibre.
- Step 5. Eat more vegetables. Aim for at least 250 grams per day. Seasonal vegetables are often the freshest and most affordable option.
With these five steps you can easily reach 30 grams of fibre per day — without a complete diet overhaul.
What is fibermaxxing and is it worth the hype?
Fibermaxxing is a term that has gained traction in 2026, particularly on social media. The idea is straightforward: intentionally pack as much fibre as possible into your meals. No supplements, no powders, just real food.
Is it a fad? Partly. The word is new, but the advice behind it is not. What fibermaxxing does well is bring fibre to the attention of people who otherwise would not think about it. And with a daily shortfall of 10 to 20 grams for most adults, a little more fibre awareness goes a long way.
One important caveat: increase your fibre intake gradually. Too much too fast can cause bloating and discomfort. Also drink enough water, because fibre needs fluid to do its job.
How much fibre is in common meals?
Wondering how your favourite dishes score? Here is an overview:
| Meal | Fibre |
|---|---|
| Peanut butter on wholegrain toast | 5 grams |
| Porridge with banana and chia seeds | 10 grams |
| Kale and potato mash (Dutch stamppot) | 8 to 10 grams per serving |
| Split pea soup | 12 grams |
| White bread roll with a filling | 2 grams |
| Fried rice with vegetables | 3 to 5 grams |
By consciously choosing fibre-rich options at each meal, you can comfortably hit the recommended 30 grams. Curious about the calorie content of your meals as well? With an app like Moveno you can snap a photo of your plate and instantly see the fibre content alongside calories and macros.
Frequently asked questions about fibre
Can you eat too much fibre?
Yes, you can. More than 50 to 60 grams of fibre per day can lead to bloating, cramps or diarrhoea. Most people do not need to worry about this — the problem is getting too little fibre, not too much.
Do fibre supplements count?
Fibre supplements like psyllium husk can help, but they are not a replacement for fibre-rich whole foods. Real food delivers vitamins, minerals and antioxidants alongside the fibre.
Does fibre help with weight loss?
Fibre promotes a feeling of fullness, which reduces snacking. Research shows that people who eat more fibre tend to have a lower body weight on average. It is not a magic bullet, but it helps. Combine it with mindful calorie tracking for the best results.
How do I know how much fibre I am getting?
The simplest way is to track what you eat. With Moveno, you take a photo of your meal and instantly see the nutritional values, including fibre. That way you always know exactly where you stand.
Do children need as much fibre?
Children need less fibre than adults. A common rule of thumb is age plus 10 grams. An 8-year-old needs roughly 18 grams per day.
Get more insight into your fibre intake
Fibre is one of those nutrients you do not think much about, but that has an enormous impact on your health. The good news: eating more fibre is not hard. Start with small changes and build from there. Fibre also plays a key role in weight management -- learn more in our weight loss tips guide.
Want to know exactly how much fibre is in your meals? Try Moveno free for 14 days. Take a photo of your plate and discover your fibre intake instantly — from porridge to stew.
Curious? Join the waitlist and get early access.
Sources
- Dutch Health Council (Gezondheidsraad). Dietary Reference Values 2015. gezondheidsraad.nl
- Voedingscentrum. Fibre (Vezels). voedingscentrum.nl
- RIVM. Dutch National Food Consumption Survey 2019-2021. rivm.nl
- Reynolds A, Mann J, Cummings J et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet, 393(10170), 434-445. PubMed
- RIVM. NEVO-online: Dutch Food Composition Database. nevo-online.rivm.nl
