Fibre Intake Calculator
Calculate your daily dietary fibre target based on age, sex, and calorie intake. Evidence-based recommendations from SACN and the Dietary Guidelines. Free.
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Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
Types of Dietary Fibre
| Type | Sources | Main benefit |
|---|---|---|
| Soluble | Oats, legumes, apple, barley | ↓ LDL cholesterol, blood sugar |
| Insoluble | Wheat bran, vegetables, nuts | Gut transit, colorectal cancer risk ↓ |
| Prebiotic | Chicory, onion, garlic, banana | Feeds beneficial gut bacteria |
Increasing Fibre Gradually
Increasing fibre intake too rapidly causes bloating, gas, and digestive discomfort. Add 3–5g per week rather than making sudden changes. Adequate water intake is essential alongside fibre — fibre absorbs water to form bulk; without sufficient fluids, increased fibre can worsen constipation rather than improve it. Start with whole grain substitutions (brown rice, wholemeal bread), then add legumes (lentils, beans), then increase vegetables and fruit.
FAQs
How much fibre per day?
UK SACN: 30g/day for adults. US guidelines: 14g per 1,000 kcal (≈28g at 2,000 kcal/day). Average UK intake only ~18g — well below target.
Health benefits of fibre?
Each +7g/day linked to 9% ↓ cardiovascular risk (Threapleton, BMJ 2013). Reduces colorectal cancer, T2 diabetes, and obesity risk (SACN 2015).