How to Get 30 Grams of Fibre a Day (And Why Your Gut Microbiome Loves It)

How much fibre per day should you actually be eating? And if the UK recommendation is 30g, what does that look like in real life? Fibre is best known for helping with regular bowel movements, but it also plays a central role in feeding your gut microbiome and supporting long-term health.

In this guide, we’ll explain why fibre matters, what prebiotics are, and how to get 30 grams of fibre a day in a way that feels practical and natural.

Please note: this is general educational information on fibre and gut health. If you have a diagnosed digestive condition, personalised advice from your healthcare professional or dietitian is important.

What is fibre?

Fibre is the part of plant foods that your body cannot fully digest. It is found in foods such as fruits, vegetables, wholegrains, pulses, nuts and seeds. While many nutrients are absorbed in the small intestine, fibre travels on to the large bowel, where it supports digestion and interacts with the gut microbiome.

Different types of fibre do different jobs. Some help add bulk to stool and support regularity, while others act as food for beneficial gut bacteria.

How much fibre per day do adults need?

In the UK, adults are advised to aim for 30g of fibre per day. However, average intake is often much lower (around 18g currently), which means many people are not getting enough fibre to support digestive and overall health.

If you have ever asked how much fibre per day is ideal, 30g is the general target for most adults. Reaching that amount consistently can help support bowel health, heart health, blood sugar control and the diversity of the gut microbiome.

Why fibre matters for your gut microbiome

Your large bowel is home to trillions of microbes, often referred to as the gut microbiome. These microbes help break down certain fibres that your own body cannot digest.

When fermentable fibres reach the colon, gut bacteria feed on them and produce beneficial compounds called short-chain fatty acids, including butyrate. These compounds help nourish the cells lining the bowel and support a healthy gut environment.

This is one reason fibre is so important: it does not just help you go to the toilet more easily, it also helps feed the beneficial bacteria linked with gut health and wider wellbeing.

What are prebiotics?

Prebiotics are types of fibre that selectively feed helpful gut bacteria. You can think of them as nourishment for your internal gut garden.

When you eat prebiotic-rich foods, you help encourage beneficial bacteria to grow and thrive. This can support a more diverse and resilient gut microbiome over time.

Prebiotic fibres are found in a range of plant foods, including oats, onions, garlic, leeks, beans, lentils, chickpeas, bananas and other fibre-rich foods.

Why eating more fibre matters

Fibre is often associated with constipation, but its benefits go much further. Diets higher in fibre are linked with better digestive health and lower risk of several chronic health problems.

• Supports regular bowel movements.
• Helps feed beneficial gut bacteria.
• Supports the production of short-chain fatty acids in the colon.
• Can help with blood sugar control and cholesterol management.
• May support feelings of fullness and healthy weight management.

How to get 30 grams of fibre a day

If you are wondering how to get 30 grams of fibre a day, the easiest approach is to spread fibre across your meals instead of trying to get it all at once.

A simple day might look something like this:

• Breakfast: Porridge oats topped with berries, chia seeds and chopped nuts. See our High Fibre Porridge range.
• Lunch: Lentil soup with wholemeal bread, or a grain bowl with chickpeas and vegetables.
• Snack: An apple with peanut butter, or carrot and cucumber with hummus. A few teaspoons of our Fibre Foundation blend dissolved in water.
• Dinner: A bean chilli, lentil curry or wholegrain pasta dish with plenty of vegetables.

By combining wholegrains, pulses, vegetables, fruit, nuts and seeds across the day, getting to 30g becomes much more realistic.

High-fibre foods to include more often

If your goal is to increase fibre naturally, focus on adding more plant variety rather than obsessing over a single food.

• Oats and wholegrain cereals
• Beans, lentils and chickpeas
• Wholemeal bread, brown rice and wholegrain pasta
• Berries, apples, pears and bananas
• Broccoli, carrots, peas, sweet potato and leafy greens
• Nuts and seeds such as chia, flax and almonds

Increase fibre gradually

If you currently eat a low-fibre diet, increase your fibre intake gradually. A sudden jump can lead to bloating, wind or digestive discomfort for some people.

It is also important to drink enough fluid as you increase fibre. Fibre works best when it absorbs water and moves comfortably through the digestive system.

Final thoughts

If you have been asking how much fibre per day you need, the general answer for adults is 30g. And if you are wondering how to get 30 grams of fibre a day, the answer is usually not one magic product or one giant salad — it is a consistent mix of whole plant foods across the day.

Eating more fibre does not just support regularity. It also helps feed your gut microbiome, supports prebiotic intake, and contributes to better long-term health.

The Gut Tailor can help you build healthy habits. Our Fibre Foundation blend contains the prebiotic fibres scientifically proven to support the gut microbiome.  Our High Fibre Porridge range is also fortified with prebiotic fibres for easy integration into your routine.