How much fibre do we need?

‍For adults, the government recommendation is 30 g per day. Children need different amounts depending on their age. There aren’t set guidelines for under-twos, but once babies start solids (from about 6 months), their diet should include some fibre-rich foods.

Introducing fibre gradually

‍If your current diet is low in fibre, suddenly eating a lot more can leave you feeling bloated. A slower, more steady increase is best, this gives your digestive system and the bacteria that live there, time to adjust.

Can you have too much?

‍Yes. While fibre is important, going overboard can cause bloating, constipation, diarrhoea, and sometimes even dehydration. It is important to drink enough liquid on a higher fibre diet as fibre absorbs water (6-8 large glasses of fluid a day).

A collection of high fibre foods
Fibre rich foods include grains, legumes and fruit. Source: foodfacts.org

Looking to add more fibre to your meals?

‍The British Nutrition Foundation provides some tips on how you can achieve this:

  1. Start with breakfast. A bowl of porridge, bran flakes, or wholewheat biscuits is a fibre-friendly way to kick off the morning. You can even boost this further by topping your cereal or yoghurt with fresh or dried fruit, nuts and seeds.

  2. Rethink your bread. If you normally opt for white loaves, try a “half and half” option made with both white and wholemeal flour. You can gradually build up to wholemeal bread.

  3. Keep the skins on. Baked potatoes, wedges or boiled new potatoes have higher fibre with their skins left on.

  4. Pile on the veg. Add vegetables to stews, curries, sauces or serve them as sides, or a snack, a simple trick to help everyone eat more greens.

  5. Mix in pulses. Beans, lentils and chickpeas slip easily into salads, stews and curries, boosting fibre without much effort. You can use dried or canned.

For people with IBS, fibre can be a bit of a balancing act. Some high-fibre foods, especially cereals and grains, may trigger bloating or discomfort, but not everyone reacts the same way. If this sounds familiar, you might find it easier to get more of your fibre from fruits and vegetables instead.

There’s no single diet or treatment that works for everyone with IBS. That’s why it’s important to talk to your GP. They may recommend keeping a food diary to help identify your personal triggers, while also ensuring you’re still getting enough fibre to support your health.