400 g
Fruit & veg per day
WHO recommends at least 400 g (five portions) of fruit and vegetables daily.
Source: WHO 2020
High fibre breakfast
High fibre breakfast ideas with 8–15 g of fibre to help you reach the UK target of 30 g a day — porridge, overnight oats, beans on toast and more.
Last reviewed: October 2026 · How we check our content
Fibre at breakfast
30 g
fibre a day — the UK adult recommendation
~18 g
what most UK adults actually eat
~8–10 g
a good fibre target for breakfast
~4 g
fibre in 40 g of oats
High fibre breakfast ideas
| Breakfast | Fibre (approx.) |
|---|---|
| Porridge (50 g oats) with a pear, raspberries and 1 tbsp chia seeds | ~13 g |
| Overnight oats with grated apple, flaxseed and yoghurt | ~10 g |
| Baked beans (half tin) on 2 slices wholemeal toast | ~12 g |
| Bran flakes (40 g) with milk and a sliced banana | ~9 g |
| 2 wheat biscuits with milk and berries | ~8 g |
| Wholemeal toast with avocado and tomato | ~9 g |
| Smoothie with oats, spinach, banana and frozen berries | ~8 g |
| Shakshuka with chickpeas and rye bread | ~11 g |
Easy ways to add fibre
- Top cereal or porridge with berries, a chopped pear or dried fruit
- Stir in a tablespoon of chia, flax or ground seeds
- Swap white bread for wholemeal, rye or seeded bread
- Leave the skin on apples and pears
- Increase fibre gradually and drink more 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 is the highest fibre breakfast?
Porridge or bran cereal with fruit and seeds, or beans on wholemeal toast, can each give more than 10 g of fibre.
Is porridge high in fibre?
Oats give about 4 g of fibre per 40 g, plus beta-glucan which helps lower cholesterol. Adding fruit and seeds doubles it.
How can I get 30 g of fibre a day?
Aim for about 8–10 g per meal plus a fibre-rich snack — wholegrains, beans, vegetables, fruit, nuts and seeds.
Sources
- • SACN Carbohydrates and Health (2015): 30 g fibre a day
- • NHS: How to get more fibre into your diet
- • British Nutrition Foundation
- • McCance & Widdowson's Composition of Foods
General information based on UK public health sources, not medical advice. Calorie and nutrient figures are approximate. Speak to your GP or a registered dietitian before major diet changes, especially if you have a health condition such as kidney disease.