Fibre, the nutrient most people miss

2 September 2026, 2 minute read

The average adult eats about half the recommended amount.

Guidelines ask for roughly 25 grams of fibre a day for women and 38 for men in the United States, and at least 25 grams for all adults in Europe. Typical intake in Western countries is 15 to 20 grams.

The gap matters. A 2019 review in The Lancet pooled 185 long-term studies and found that people eating 25 to 29 grams a day had 15 to 30 percent lower rates of heart disease, stroke, type 2 diabetes and bowel cancer than those eating the least.

What it does

Fibre is the part of plants you cannot digest. Some of it feeds the bacteria in your gut. Some slows down how fast sugar reaches your blood. Some simply adds bulk, which keeps things moving and helps you feel full on fewer calories.

Where to get it

• Half a cup of cooked beans or lentils: 6 to 8 grams
• A pear with its skin: 5 to 6 grams
• Two slices of wholegrain bread: 4 to 6 grams
• A bowl of porridge from 40 grams of oats: 4 grams
• A small handful of almonds: 3 to 4 grams

Beans a few times a week and oats in the morning close most of the gap on their own.

Go slowly

Add one fibre-rich food every few days and drink water with it. Jumping from 15 to 35 grams overnight is a reliable way to feel bloated for a week and give up.