Posted by GoodEats Nutrition
Most adults need roughly 25 to 30 grams of fibre a day, which is the range most public health bodies recommend. The UK, for example, advises 30g, and European guidance sets an adequate intake of 25g. Most people eat noticeably less than that. The fix is not a sudden fibre overhaul: it is adding a few grams at a time, spread across the day, with enough fluid.
Why fibre matters more than people think
Fibre is the part of plant foods your body cannot fully digest. That sounds unimportant until you look at what it does on its way through.
- Soluble fibre (oats, beans, lentils, psyllium, fruit) absorbs water and forms a gel. It helps soften stools and slows how quickly food leaves your stomach, which is one reason fibre-rich meals keep you full longer.
- Insoluble fibre (whole grains, nuts, vegetable skins) adds bulk and helps things move along.
- Fermentable fibres such as inulin and other prebiotics feed the bacteria in your large intestine. We explain the difference in Prebiotics vs Probiotics.
Higher fibre intakes are consistently linked with better long-term health outcomes in large population studies. You do not need a specific condition to benefit; it is a basic building block of a good diet.
Why so many people in the GCC fall short
Busy weeks lean on delivery, white rice, bread, and refined pasta. Fruit gets swapped for juice, which keeps the sugar and loses most of the fibre. Vegetables appear as a garnish rather than half the plate. None of this is dramatic, but it adds up to a daily intake that can sit well below the 25 to 30g range.
A quick way to estimate your current intake
You do not need an app. Roughly:
- A cup of cooked lentils or chickpeas: around 12 to 15g
- A medium apple or pear with skin: around 4 to 6g
- A bowl of oats: around 4g
- A slice of white bread: under 1g
- A cup of cooked vegetables: around 3 to 5g, depending on the vegetable
Count yesterday's meals. If you landed somewhere around 10 to 15g, you are typical, and there is room to improve.
How to increase fibre without bloating
The most common mistake is going from 12g to 35g overnight. Your gut bacteria need time to adjust, and a sudden jump often brings gas and discomfort. A better approach:
- Add about 5g a week. One extra serving of fruit or a spoon of seeds is enough to start.
- Spread it out. Some fibre at breakfast, lunch, and dinner is easier on digestion than one large hit.
- Drink with it. Soluble fibre needs water to do its job. This matters even more in UAE heat. See how dehydration affects digestion.
- Mix your sources. Vegetables, fruit, legumes, whole grains, nuts and seeds each bring different fibres.
Easy swaps that add up
- Swap juice for whole fruit.
- Add a handful of chickpeas or lentils to salads and soups.
- Choose a pasta made from legumes or supergrains. Our GoodPasta Chickpea lists 9.8g of dietary fibre per 100g on its nutrition panel, compared with the low fibre content typical of refined wheat pasta.
- Keep the skins on cucumbers, apples and potatoes where you can.
- Snack on nuts or roasted chana instead of crisps.
Where GoodGut fits
Food comes first. On days when it does not go to plan, a fibre supplement can help close part of the gap. GoodGut combines psyllium husk and prebiotics such as inulin and fructooligosaccharides with botanicals including aloe vera and haritaki. According to its nutrition panel, one 10g sachet provides approximately 6.8g of dietary fibre with no added sugar. Mix it into 200 to 250ml of cold water, as the pack directs, and drink it straight away before it thickens.
If you are new to psyllium, start with a smaller amount and build up, drink plenty of water through the day, and keep it a couple of hours apart from any medication, since soluble fibre can affect how some medicines are absorbed. We cover psyllium in more depth in Nature's Best-Kept Secret for Gut Health.
When to talk to a professional
See a doctor if you notice a lasting change in bowel habits, blood in your stool, unexplained weight loss, or pain that does not settle. People with conditions such as IBS or IBD, or anyone with a history of bowel obstruction, should get personal advice before increasing fibre significantly.
One change to try this week
Add one extra fibre source to breakfast every day this week and drink an extra glass of water with it. Next week, add one to lunch. In a month you will have moved most of the way to your target without your gut noticing the climb.
This article is general information, not medical advice. If you have a digestive or other health condition, are pregnant or breastfeeding, or take regular medication, check with your doctor or a registered dietitian before changing your diet or adding a supplement.
Frequently asked questions
How much fibre should I eat per day?
Most health authorities recommend roughly 25 to 30g a day for adults. The UK advises 30g and European guidance sets 25g as adequate. Children need less, scaled to age.
Can too much fibre cause bloating?
Yes, especially if you increase it quickly. Add around 5g a week, spread it across meals, and drink enough water so your gut has time to adjust.
Is soluble or insoluble fibre better?
You need both. Soluble fibre forms a gel and helps with fullness and stool consistency, while insoluble fibre adds bulk. Eating a variety of plant foods covers both.
How much fibre is in one GoodGut sachet?
According to the product's nutrition panel, one 10g sachet provides approximately 6.8g of dietary fibre with no added sugar.
Should I take a fibre supplement with medication?
Soluble fibre can affect the absorption of some medicines. Take it a couple of hours apart from medication and ask your doctor or pharmacist if you are unsure.
