Maeve, porridge morning
18 g
12 g short of a 30 g adult guide.
Fibre Calculator
See a daily fibre target aligned with common UK adult guidance, then plan food swaps around it.
Your details
Pick the units you use day to day, then calculate for a clear UK friendly result.
What is this calculator?
See a daily fibre target aligned with common UK adult guidance, then plan food swaps around it.
How it works
- Choose adult age band and sex for context.
- We show the common 30g daily fibre target used in UK healthy eating advice.
- Compare with what you already eat if you track food.
Common questions
Do oats and beans both count?
Yes. Wholegrains, pulses, fruit, vegetables, nuts and seeds all contribute.
Why do I feel bloated when I add fibre?
A sudden jump is a common trigger. Build up slowly and drink enough water.
Is fruit juice high fibre?
Usually not. Whole fruit keeps more fibre than juice.
Example scenarios
Jon, beans and oats
32 g
At or above the usual 30 g guide.
Priti, white-bread week
11 g
19 g to go. Raise it gradually.
Understanding your results
UK adult guidance is often about 30 g a day. Raise fibre gradually and drink alongside it. Beans and oats count.
About this result
Guidance only. Calculations run in your browser. Numbers are estimates, not a diagnosis.
How we calculate
UK adults are often advised to aim for about 30g fibre a day.
Sources
Limitations
- Increase fibre gradually with enough fluid.
- Some gut conditions need personal advice.
When to seek help
Ask your GP or dietitian if you have bowel disease or fibre has been restricted for you.
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