Fibre calculator

Most of us in the UK eat about 20 g of fibre a day, against a goal of 30 g. Count up a typical day from the foods below and see where you could add more.

Your details

Age
Slices of wholemeal bread
Bowls of porridge or bran flakes
Baked potatoes with skin
Portions of wholewheat pasta (75 g dry)
Half tins of baked beans
Portions of lentils or chickpeas (80 g)
Portions of veg
Pieces of fruit
Handfuls of nuts or seeds
Servings of two wholewheat cereal biscuits

Figures are typical values from UK food tables. Check the label for your own brands.

Your fibre today

15.6 g

52% of the 30 g target

  • 2 × slice of wholemeal bread5.0 g
  • 1 × bowl of porridge (40 g oats)3.6 g
  • 2 × portion of veg (80 g)5.0 g
  • 1 × piece of fruit2.0 g
  • Target for age 4030 g

About 14 g to go. Most of us manage about 20 g, so you are in good company. Swapping white bread for wholemeal or adding a tin of beans makes a big dent.

A lasting change in your bowel habit, blood in your poo or tummy pain that keeps coming back is worth a GP appointment.

The working

Typical fibre per portion

FoodFibre, roughly
Slice of wholemeal bread2.5 g
Bowl of porridge (40 g oats)3.6 g
Two wholewheat cereal biscuits3.8 g
Baked potato with skin4.5 g
Half tin of baked beans7.5 g
Lentils or chickpeas (80 g)4 g
Wholewheat pasta (75 g dry)6 g
Portion of veg (80 g)2.5 g
Piece of fruit2 g
Handful of nuts (30 g)2.5 g

The default day of two slices of wholemeal toast, a bowl of porridge, two veg portions and an apple adds up to 5 + 3.6 + 5 + 2 = 15.6 g. Add a half tin of beans and you are past 23 g.

Why fibre

Small change, big payoff

SACN's 2015 review linked higher fibre intakes with lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Fibre also keeps you full and keeps things moving. The goals are 15 g for ages 2 to 4, 20 g for 5 to 10, 25 g for 11 to 15 and 30 g from 16.

Go gently

Add it slowly, with water

Adding lots of fibre overnight can leave you bloated and windy. Add a portion every few days and drink plenty, since fibre works best with water.

Read with care

What this cannot tell you

  • IBSSome people with IBS do better with less of certain fibres; a GP or dietitian can help.
  • BrandsFibre varies a lot between brands of bread and cereal.
  • SupplementsThis counts food only.

Questions

Common questions

How much fibre do I need a day?

Adults need 30 g a day. Children need 15 g at 2 to 4 years, 20 g at 5 to 10, and 25 g at 11 to 15.

What foods are highest in fibre?

Beans, lentils, wholegrain cereals, wholemeal bread, potatoes with skins, nuts, seeds, fruit and veg.

Does fruit juice have fibre?

Very little. Whole fruit keeps its fibre, which is one reason juice only counts once towards your 5 A Day.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If food feels hard

If eating, weight or food is on your mind a lot, you are not alone. Your GP can help, and Beat has a free helpline on 0808 801 0677 (England, weekdays 3pm to 8pm).

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