Dietary fibre, found in vegetables, fruit, whole grains and legumes, supports digestive health, feeds beneficial gut bacteria, and is linked to numerous long-term health outcomes. Most adults in the UK eat well below the recommended amount.
Fibre intake is one of the more strongly evidenced dietary factors, associated with reduced risk of cardiovascular disease, type 2 diabetes, colorectal cancer and all-cause mortality across large observational studies and reviews, including a major Lancet meta-analysis.
Increasing fibre too quickly can cause bloating and digestive discomfort. Gradual increase alongside adequate water intake is better tolerated.
If you have inflammatory bowel disease or another condition where fibre needs to be managed carefully, or if you experience persistent digestive symptoms.
Low. Whole foods (vegetables, legumes, whole grains) are generally inexpensive sources.
NHS fibre guidance (UK recommended intake). Lancet meta-analysis on dietary fibre and health outcomes. Educational information only.