Your Ultimate Guide to Fibre: How much fibre do I need and where can I find it?
- chandy Rodgers
- Apr 1
- 4 min read
'Fibre comes from plants rather than animals, so by enjoying a wide variety of vegetables, legumes and pulses, fruits, grains, nuts and seeds, you can easily meet your daily fibre needs'
Author: Chandy Rodgers
Many people struggle to get enough fibre, but with a few simple tweaks it’s easy to increase your intake and support long-term health.
Questions this blog series will answer include:
In this Blog post we are going to take a look at how much fibre you need each day in your diet and where you can find it.
How much fibre do I need and where can I find it?
How much fibre?
In an ideal world most adults should be consuming in the region of 30g fibre per day. Many of us aren’t getting enough, and one of the problems is not knowing which foods have the best fibre content.
Which foods contain the most fibre?
Fibre comes from plants rather than animals, so enjoying a wide variety of vegetables, legumes and pulses, fruits, grains, nuts and seeds, you can easily meet your daily fibre needs. Here is a quick guide to help you get started on optimising your fibre intake.
Vegetables are naturally high in fibre, with Brussels sprouts providing 6g per cup and broccoli offering 5g. Leafy greens like spinach and kale, along with sweetcorn and potatoes (both white and sweet, with the skin on), contain around 4 - 5g per cup. While they aren’t the highest sources of fibre, they contribute to daily intake and provide essential vitamins and minerals.
Legumes & pulses are a subgroup of vegetables, and are some of the richest sources of fibre. Peas win hands down with 9g per cup, followed by cooked lentils at 8g. Black beans provide 7.5g per cup, kidney beans 6.5g, and chickpeas 6g. These foods are also excellent plant-based protein sources, making them a nutritious part of a high-fibre diet.
Fruits vary enormously in their fibre content with berries ranking highest; raspberries and blackberries contain around 8g of fibre per cup (a large handful). Pears (with the skin on) follow with 6g per medium fruit, while apples with their skin intact provide about 4g. Avocados are another great source, delivering 5g per half a medium fruit.
Nuts & seeds offer another fibre boost, with almonds, walnuts, pecans, hazelnuts, pumpkin seeds, and sunflower seeds each contributing 2 - 3g per 28g (1oz) portion. However, chia seeds win the fibre trophy, packing an impressive 10g per 28g serving, while ground flaxseeds provide 5.5g. Chia seeds may be the fibre champion, but what can you do with them? Try this simple and delicious chia seed pudding recipe.
Whole grains also contribute significantly to fibre intake. Rye leads with 7.6g per half cup (100g), followed by barley at 6g per cooked cup (157g). Quinoa provides 5g per cooked cup (185g), while oats offer 4g per half cup (117g). Whole wheat foods like bulgur and pasta contain around 4g per half cup (91g), with buckwheat contributing 4.5g per cup (168g). Brown rice, though lower in fibre, still adds 3.5g per cooked cup (195g).
Six easy ways to get your 30g of fibre using every day foods
By simply choosing whole grains, keeping the skin on fruits and potatoes, and adding a fibre-rich side like peas, you can easily meet your daily fibre target without needing any unusual ingredients:
Breakfast: bowl of porridge oats (½ cup cooked) – 4g
Lunch: baked potato with skin – 5g
Afternoon snack: pear (medium, with skin) – 6g
Dinner: serving of brown rice (1 cup cooked) – 3.5g
Side dish: portion of peas (1 cup cooked) – 9g
Evening snack: handful of almonds (28g/1oz) – 3g
Quick way to ‘high fibre’ a family favourite
Shepherd's pie is our go to 'comfort food' and to boost its fibre content, and make it go a bit further, I simply add a tin of drained lentils, two finely diced carrots, and an extra onion to the meat base. For the mash on top, I wash, chop and boil a mixture of white and sweet potatoes, with skin on, then drain and add a large finely chopped leek, and smash to a chunky constancy before adding a splash of milk, a knob of butter, some salt and pepper and a generous grating of cheese on top before popping it in a hot oven to crispy up.
Can you have too much fibre?
For some people, increasing fibre too quickly can lead to bloating, gas, and digestive discomfort. The key to avoiding these issues is to:
Increase fibre gradually to allow your gut microbiome to adjust.
Make sure you vary your fibre sources throughout the week.
Drink plenty of water to help fibre move smoothly through your digestive system.
Cook or soak legumes and whole grains to improve digestibility.
Certain conditions like IBS, diverticulitis, Crohn’s disease, and ulcerative colitis may require a more careful approach to fibre intake. If you experience persistent issues, consult your doctor about a low-residue diet or soluble fibre alternatives. A nutritionist can also help navigate these dietary restrictions while ensuring you still get essential nutrients. Click on the button below to view our practitioner directory.
Click here to learn more about what fibre is and the different types or click on the button below to read the next post in this series 'Bad, good, best. Easy swaps to improve my fibre intake'.
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