Dietary fibre is one of the most important parts of a healthy diet, yet many people do not eat enough of it.
Fibre supports normal bowel function, contributes to metabolic health and helps maintain a healthy digestive system.
But how much do you actually need?
According to the World Health Organization (WHO), adults and children older than 10 years should aim for at least 25 grams of naturally occurring dietary fibre every day.
What Is Dietary Fibre?
Fibre is found mainly in plant foods, including vegetables, fruits, whole grains, beans, lentils, nuts and seeds.
Unlike many other carbohydrates, fibre is not fully digested in the small intestine.
Some types help add bulk to stools and support regular bowel movements. Others are fermented by gut microorganisms, producing substances that can contribute to intestinal health.
Different types of fibre have different effects, which is one reason why eating a variety of plant foods is beneficial.
Which Foods Contain the Most Fibre?
Some everyday foods provide substantial amounts of fibre.
Approximate examples include:
* 150 g of cooked lentils: 10–12 g. * 150 g of cooked chickpeas: 10–12 g. * 40 g of rolled oats: 4 g. * One medium pear with skin: 5–6 g. * 100 g of raspberries: 6–7 g. * 100 g of cooked broccoli: 3 g. * 30 g of almonds: 3–4 g.
Actual amounts vary by product, preparation and serving size.
You do not need special supplements to reach the recommended intake.
What Does 25 Grams of Fibre Look Like?
A typical day might include:
Breakfast: Oatmeal with raspberries.
Lunch: A lentil soup with vegetables.
Dinner: Wholegrain bread or brown rice with vegetables.
Snack: A pear or a handful of nuts.
Together, these foods can provide approximately 25 grams of fibre or more, depending on portion sizes.
Does Fibre Help Lower Cholesterol?
Certain soluble fibres, particularly beta-glucans found in oats and barley, can help reduce LDL cholesterol.
This is one reason why whole grains can be valuable in a heart-healthy diet.
Fibre-rich foods may also improve satiety and support better overall dietary quality.
However, different fibre types have different physiological effects, so not every fibre source has the same cholesterol-lowering properties.
Is Fibre Good for Your Gut Microbiome?
Some dietary fibres serve as food for beneficial intestinal microorganisms.
When certain fibres are fermented, gut bacteria produce short-chain fatty acids, which contribute to normal intestinal function.
A varied, fibre-rich diet can help support a diverse gut microbial ecosystem.
However, microbiome responses differ between individuals, and no single fibre source guarantees an optimal microbiome.
Can You Eat Too Much Fibre?
Increasing fibre intake too quickly may cause bloating, gas or abdominal discomfort.
If your current diet is low in fibre, increase it gradually over several days or weeks.
Drink adequate fluids and choose a variety of fibre sources.
People with certain gastrointestinal conditions may need individualized advice about the amount and type of fibre they consume.
Is Fibre From Supplements as Good as Fibre From Food?
Some fibre supplements can be useful for specific purposes, such as improving constipation or helping lower cholesterol.
However, whole foods provide additional nutrients, including vitamins, minerals and naturally occurring plant compounds.
For most people, fibre-rich foods should be the foundation of daily intake.
Supplements can be considered when dietary intake remains insufficient or when a specific clinical indication exists.
Why Does Fibre Matter for Healthy Aging?
A fibre-rich dietary pattern is associated with better cardiovascular and metabolic health and a lower risk of several chronic diseases.
Adequate fibre intake also supports bowel function, which can become increasingly important with age.
These benefits make fibre a valuable component of healthy aging.
However, eating more fibre has not been proven to directly reverse biological aging or extend maximum human lifespan.
Based on Research
World Health Organization. Healthy diet. January 2026. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
World Health Organization. Carbohydrate intake for adults and children: WHO guideline. 2023. https://www.who.int/publications/i/item/9789240073593
Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 2019. https://doi.org/10.1016/S0140-6736(18)31809-9
