400 g
Fruit & veg per day
WHO recommends at least 400 g (five portions) of fruit and vegetables daily.
Source: WHO 2020
Foods high in fibre
UK adults are advised to eat 30 g of fibre a day but most get about 20 g. Here is a list of foods high in fibre and easy swaps to reach 30 g.
Fibre in numbers
30 g
fibre a day recommended for UK adults (SACN)
~20 g
the average UK adult intake — only about 1 in 10 hit the target
15–30%
lower risk of heart disease, stroke and type 2 diabetes with higher fibre intakes (Lancet 2019)
25 g
a day for 11–16 year olds; 20 g for 5–11 year olds
Foods high in fibre (per typical portion)
| Food | Portion | Fibre |
|---|---|---|
| Baked beans | ½ tin (200 g) | ~10 g |
| Lentils / chickpeas (cooked) | 3 tbsp (120 g) | ~5–6 g |
| Raspberries | 80 g | ~5 g |
| Wholemeal pasta (cooked) | 180 g | ~6 g |
| Porridge oats | 40 g | ~4 g |
| Wholemeal bread | 2 slices | ~5 g |
| Jacket potato with skin | 1 medium | ~4–5 g |
| Pear or apple with skin | 1 fruit | ~4 g |
| Almonds | 30 g | ~3.5 g |
| Chia seeds | 1 tbsp | ~4 g |
| Broccoli / peas | 80 g | ~3–4 g |
| Avocado | ½ fruit | ~5 g |
Easy swaps to reach 30 g
Instead ofTry
White bread toastWholemeal or seeded bread
Sugary cerealPorridge with berries and seeds
White pasta or riceWholewheat pasta or brown rice
CrispsPlain popcorn or a handful of nuts
Peeled potatoesJacket potato with the skin on
Meat-only chilli or bologneseHalf the mince swapped for lentils or beans
A 30 g fibre day
- Breakfast: porridge (40 g oats) with raspberries and a spoon of chia — ~12 g
- Lunch: wholemeal sandwich with salad and an apple — ~9 g
- Snack: small handful of almonds — ~3.5 g
- Dinner: lentil and vegetable chilli with brown rice — ~10 g
Tip
Increase fibre gradually over a couple of weeks and drink plenty of water to avoid bloating.
World health facts
All facts3.9M
Deaths from too little fruit & veg
Low fruit and vegetable intake was linked to about 3.9 million deaths in 2017.
Source: WHO
#1
Low whole grains: top diet risk
Too few whole grains was the leading dietary risk for death worldwide, ahead of sugar.
Source: GBD, The Lancet 2019
25 g+
Fibre adults need daily
Adults should get at least 25 g of natural fibre a day from vegetables, fruit, legumes and whole grains.
Source: WHO 2023
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Questions people ask
What foods are highest in fibre?
Beans, lentils, chickpeas, wholegrains (oats, wholemeal bread and pasta), berries, pears, nuts and seeds and vegetables like peas and broccoli are among the best sources.
How much fibre should I eat a day?
UK guidance is 30 g a day for adults. Most people eat around 20 g.
Do bananas have a lot of fibre?
A medium banana has about 1.5–3 g of fibre — useful, but berries, pears and apples with skin provide more.
Sources
- • NHS: How to get more fibre into your diet
- • SACN Carbohydrates and Health report (2015)
- • BDA Fibre food fact sheet
- • Reynolds et al., The Lancet (2019)
General information based on UK public health sources, not medical advice. Speak to your GP or a registered dietitian before major diet changes, especially if you are pregnant, have a health condition or take medication.