Updated: October 2026
In short: Particularly high in fibre are wheat bran, legumes, wholegrain cereals, nuts and dried fruit. The DGE recommends at least 30 grams of fibre per day for adults. Increase the amount slowly and drink enough alongside, otherwise your tummy reacts with bloating. As of: October 2026.
Most adults eat too little fibre. The NHS speaks of an average of about 20 grams instead of 30. With the right choices, you can get close even without special products.
How much fibre do you need per day?
At least 30 grams per day. That is the DGE guideline for adults from 19 years and for pregnant and breastfeeding women. The NHS also gives 30 grams. If you're at around 20 grams today, you need roughly 10 grams more: a portion of oats, a handful of almonds and an extra portion of vegetables or legumes a day will do it, for example. The NIDDK gives a range of 22 to 34 grams depending on age and sex.
The DGE points to links between higher fibre intake and a lower risk of cardiovascular disease, type 2 diabetes, overweight and high blood pressure. These are observations from studies, not a guarantee for individuals. On the nutrition table of the packaging you'll find the figure per 100 grams. As a guide on the label, according to the NHS: from 6 grams per 100 grams, a food counts as high in fibre.
Which foods contain the most fibre?
Dried legumes, wholegrain products, nuts and dried fruit are at the front. The table shows guideline values per 100 grams, rounded and from the overview on Wikipedia. The values refer to the raw product. Cooked, they are significantly lower per 100 grams because the foods absorb water. Additional advice on choosing is given by the DGE: legumes, nuts, wholegrain, vegetables and fruit.
| Food | Fibre in g per 100 g |
|---|---|
| Wheat bran | 49.3 |
| Mung beans | 21.7 |
| Garden beans | 19.2 |
| Wholegrain rye flour | 13.5 |
| Lentils | 11.9 |
| Chickpeas | 10.7 |
| Wholegrain wheat flour | 10.0 |
| Almonds | 9.8 |
| Figs (dried) | 9.6 |
| Oats | 9.5 |
| Blueberries | 4.9 |
| Kiwi | 3.9 |
| Apple | 2.3 |
The difference between bran and fruit is striking. An apple at around 2 grams per 100 grams is healthy, but not a fibre miracle. Quantity makes the difference: two tablespoons of oats deliver significantly less than a portion of lentils.
For vegetables and fruit, according to the DGE, artichokes, peppers, rhubarb, berries and pears as well as mushrooms are among the good sources. The NIDDK adds apples with skin, oranges, broccoli, green peas, kale, almonds and pecans. As a contrast, the NIDDK names crisps, fast food, meat and ready meals as low in fibre.
In practice that means: don't calculate grams per 100 grams in your head, but think in portions. A handful of almonds (about 30 grams) delivers around 3 grams according to the table, a portion of 40 grams of oats around 3.8 grams. These are approximate values for planning, not lab values.
What's the difference between soluble and insoluble fibre?
Soluble fibres bind water and form a gel in the gut; insoluble ones mainly increase stool volume. Wikipedia lists pectin, inulin and guar as water-soluble, and cellulose, hemicellulose and lignin as water-insoluble.
| Type | Examples of sources | Effect in everyday life |
|---|---|---|
| Soluble | Oats, flaxseed, legumes, carrots, berries | Often better tolerated, also with irritable bowel syndrome (NIDDK, NHS) |
| Insoluble | Wheat bran, wholegrain products, nuts, seeds | More volume, can irritate with diarrhoea or a sensitive gut |
Most foods contain both, so you don't need to work out which share is soluble. A colourful mix of oats, legumes, vegetables, fruit and wholegrain covers both types.
If you tend towards constipation, you'll find tips in Constipation: What Helps. For irritable bowel syndrome, read Irritable Bowel Syndrome Diet.
What does a day with 30 grams of fibre look like?
The NHS works through an example that just reaches the 30 grams. Breakfast: two slices of wholegrain toast with peanut butter and a medium orange, about 8.3 grams. Lunch: wholegrain spaghetti with lentil and tomato sauce, about 11 grams. Dinner: grilled chicken breast, baked potato with skin, carrots and green beans, about 11.2 grams.
| Meal | Example (NHS) | Fibre |
|---|---|---|
| Breakfast | Wholegrain toast, peanut butter, orange | approx. 8.3 g |
| Lunch | Wholegrain spaghetti, lentil and tomato sauce | approx. 11 g |
| Dinner | Chicken, baked potato with skin, carrots, green beans | approx. 11.2 g |
| Total | approx. 30.5 g |
Notable: you need neither powder nor exotic ingredients for this. What matters is wholegrain instead of white flour, legumes and potatoes with skin. You'll find more ideas in Healthy Gut Diet and Fibre: Why Eat a High-Fibre Diet.
How do you increase fibre without your tummy rebelling?
Slowly, in steps. The NIDDK recommends increasing fibre gradually so the body can get used to it. For irritable bowel syndrome, it gives 2 to 3 grams more per day.
- Swap one product per week first: oats instead of white-flour muesli, wholegrain pasta instead of white.
- Eat potatoes with skin and test legumes first in small portions.
- Add some vegetables or fruit to every meal, which can be worked in without effort (see 5 a Day).
- With bloating, keep the amount short-term, don't stop. More on this in Bloated Belly: What Helps.
Two simple swaps quickly bring many grams: one wholegrain toast instead of white bread and one portion of legumes per week instead of rice as a side. The practical tip: eating more fibre on one day than you are used to is the most common reason people give up after three days.
How much should you drink with fibre?
Plenty. The NIDDK writes that water and other fluids such as vegetable juice or clear soups help fibre work better and keep stool soft. For constipation, the NHS recommends plenty of water and giving up alcohol. For irritable bowel syndrome, it gives about 1.5 litres per day.
Read more about drinking in Fluid Balance. With diarrhoea, different rules apply, see Diarrhoea: What Helps.
When can a supplement make sense?
If you don't reach the guideline in everyday life despite good choices, a fibre supplement can be an option. That doesn't replace a varied diet. If you take medication, have pre-existing conditions, are pregnant or breastfeed, ask at the practice first. With powder: take it with plenty of water and keep at least two hours apart from medication.
If you're looking for an approach for a sluggish gut, read Stimulating Digestion or the Gut and Digestion Guide. Persistent digestive complaints, blood in the stool or unexplained weight loss should be checked by a doctor.
Pairs well with frank.
As a supplement to a high-fibre diet, there is the Synbio Fibre Complex: a vegan powder with psyllium husks and acacia fibre (soluble fibres), tin with 150 g from 29.90 EUR. You stir one heaped measuring spoon (approx. 10 g) into a glass of water, drink it immediately and follow it with another glass of water. Pregnant and breastfeeding women and people on medication should ask their doctor first.
You might also like
- Fibre - Why Eat a High-Fibre Diet
- Which Foods Are Healthy for the Gut - Our Tips for a Healthy Gut Diet
- 5 a Day - How to Eat More Fruit & Vegetables! + Nicecream Recipe
Frequently asked questions about high-fibre foods
Which foods have the most fibre?
Wheat bran, legumes such as beans, lentils and chickpeas, wholegrain flour, nuts, oats and dried figs. The values are in the table above.
How much fibre should I eat per day?
The DGE recommends at least 30 grams per day for adults. The NIDDK gives 22 to 34 grams depending on age and sex.
What is better: soluble or insoluble fibre?
Both are useful. Soluble ones (oats, legumes, carrots) are often better tolerated, especially with a sensitive gut. Insoluble ones (bran, wholegrain) mainly increase stool volume.
Why does fibre give me bloating?
Gut bacteria ferment fibre, which produces gas. So increase the amount slowly, in small steps, and drink enough.
Can I eat too much fibre?
Yes, especially with a sudden increase without enough fluid. Bloating and abdominal pain are typical. With diarrhoea, it can make sense to temporarily reduce very high-fibre food.
Are fruit and vegetables alone enough for 30 grams?
Usually not. An apple delivers around 2 grams per 100 grams. Wholegrain, legumes, nuts and potatoes with skin bring the biggest share.
Note: This article is for general information and does not replace medical or therapeutic advice. If you have symptoms or pre-existing conditions, are pregnant or take medication, please speak to your doctor first.
