Fibre

British Nutrition Foundation

We aim to give people access to reliable science-based information to support anyone on their journey towards a healthy, sustainable diet. In this section you can read about fibre in the diet, the foods that provide fibre and how they can affect our health.

Quick facts on fibre

  • Fibre is a type of carbohydrate that the body cannot break down and so it passes through our gut into our large intestine (or colon). It is found naturally in plant foods like wholegrains, beans, nuts, fruit and vegetables and is sometimes added to foods or drinks.
  • Fibre helps to keep our digestive system healthy and helps to prevent constipation.
  • A high fibre diet may help to reduce our risk of heart disease and stroke, type 2 diabetes and colorectal (bowel) cancer.
  • There are many different kinds of fibre, and they have different effects on our body. Some types influence how quickly food moves through our gut, adding bulk to stools and ‘keeping you regular’, some can impact our blood cholesterol and how quickly we absorb sugar from foods and drinks, and some can influence the types and amounts of bacteria in our gut.
  • Research shows that the bacteria and other micro-organisms in our gut may be important for health, although there is still a lot we do not know. Fibre found in foods like wheat, oats, beans, pulses, fruit and vegetables such as garlic and onions provide ‘food’ for ‘good’ gut bacteria, allowing them to grow in number and produce substances that are thought to have beneficial effects on health.
  • It is recommended that adults get 30g of fibre a day, but, on average, we eat much less than this – about 20g a day. Many children over the age of 2 years also need to increase the amount of fibre in their diet, although their recommended intakes are lower than for adults.
  • To get enough fibre in our diets it is important to include a variety of fibre-providing foods regularly, such as wholemeal bread, wholegrain breakfast cereals, brown pasta or rice, fruit, vegetables, peas, beans, nuts, seeds and potatoes with skins.
  • If you need to increase your fibre intake, it is a good idea to do it gradually to avoid gut issues like bloating and gas. For gut health, it is also important to drink plenty of fluids (around 6-8 glasses per day for adults) and to be physically active.

Useful resources

Fat is an essential nutrient in our diet but may often be thought about negatively and...
We will enrich your events with food demos, health and nutrition check-ups, competitions...
Vital Nutrition specialises in developing bespoke, tailor made nutritional programmes to...
Certified by the AfN. This course is for those with an interest in nutrition and would be...
Cancer Focus NI can provide a wide range of presentations to meet the needs of your...
This course is for midwives and aims to explain the science behind the different types of...
We all have good and bad days but what and when we eat can influence our mood, energy,...
Do you want to eat in a way that helps you reach your ideal weight, gives you boundless...
This course will provide you with the basic nutrition knowledge and practical tools...
Taste Buds is a resource that helps children aged 8 to 11 enjoy learning about the...
The Quick Fit programme offers positive steps to improve your health through diet and...
This course is aimed at pharmacists and aims to explain the science behind the different...
We all have good and bad days but what and when we eat can influence our mood, energy,...
This course will provide you with the basic knowledge to help you adopt a healthier and...
Your Work Ready dietitian will visit your organisation. They will ask what you want, see...
Are you often too tired to cook? Not organised enough to have breakfast and lunch sorted...
We all have good and bad days but what and when we eat can influence our mood, energy,...
This course would be of particular use to health professionals and students wanting to...
We will enrich your events with food demos, health and nutrition check-ups, competitions...
Here at Vital Nutrition, we work with schools all over Northern Ireland to help inspire...
We all have good and bad days but what and when we eat can influence our mood, energy,...
Vital Nutrition offers a complete range of corporate health and workplace wellbeing...
This course provides caterers, food service providers and catering students with the...
We all have good and bad days but what and when we eat can influence our mood, energy,...
MediaWise is a FREE media literacy resource, designed by primary school teachers and...
Certified by the AfN. This course is for those who already have a basic knowledge of...
Fun, fast food for less. This is a practical six-week nutrition programme aimed at...
This course is aimed at practice nurses and aims to explain the science behind the...
We all have good and bad days but what and when we eat can influence our mood, energy,...
This course is about eating well and keeping healthy if you’re staying at home more since...
Your dietitian will look at any food and drink provision for staff including: canteen or...
Cancer Focus NI, Keeping Well vans are mobile drop-in units which bring health checks,...
Vital Nutrition’s Healthy Shift Workers workshop provides employees with a practical plan...
We all have good and bad days but what and when we eat can influence our mood, energy,...
This course will provide you with some information about sport and exercise nutrition –...
BDA will enrich your events with food demos, health and nutrition check-ups, competitions...
Vital Nutrition’s Jane McClenaghan is known for her down-to-earth, practical approach to...
We all have good and bad days but what and when we eat can influence our mood, energy,...
Food diary, exercise tracker and diet coach
Nutrition scanner
Develop healthier eating habits, be more active, and get on track to start losing weight...
Our free Easy Meals app is a great way to eat foods that are healthier for you. You’ll...
Use this calculator to check your body mass index (BMI) and find out if you are a healthy weight. Or, use it to check your child's BMI centile.