How much fiber do you actually need per day, what are the differences between the recommendations of the EFSA, WHO, and other institutions, how much fiber do we get from regular food, and how to reach 25–30 g per day without much effort.
Fiber is usually talked about in general terms: "eat more vegetables," "choose whole grain bread." But when you want to check your diet, general advice is not enough. You need a number to compare your plate against. Fortunately, there is such a number, and it is quite simple.
In this article, we rely on documents and scientific research from the European Food Safety Authority (EFSA), the World Health Organization (WHO), the National Health Service (NHS), the British Dietetic Association (BDA), the Nordic Nutrition Recommendations, and the Lithuanian Adult Nutrition Survey. You can find the sources at the end of the article, and they are marked with numbers in the text, for example [1]. If you are reading about fiber for the first time, start with the general guide "Fiber: what is it and where is it found in abundance?".
How much fiber is recommended for adults?
The short answer: most institutions specify 25–30 g of fiber per day for adults. The only difference is how this number is defined.
- EFSA considers 25 g of fiber per day to be an adequate amount for normal bowel function in adults [1].
- WHO in its 2023 recommendations states that adults should eat at least 400 g of vegetables and fruits per day and 25 g of naturally occurring dietary fiber. The WHO advises getting most of your carbohydrates from whole grain products, vegetables, fruits, and legumes [2].
- NHS and BDA specify about 30 g of fiber per day for adults [3, 4].
- Nordic Nutrition Recommendations (NNR 2023) calculate fiber based on energy: at least 3 g per megajoule of consumed energy. This corresponds to at least 25 g per day for women and at least 35 g for men [5].
Having reviewed the recommendations of European countries, most of them specify 25–35 g per day for adults [6].
| Institution | Recommendation for adults | Source |
|---|---|---|
| EFSA (European Union) | 25 g per day | [1] |
| WHO | 25 g of naturally occurring fiber per day | [2] |
| NHS and BDA (Great Britain) | about 30 g per day | [3, 4] |
| NNR 2023 (Nordic countries) | at least 3 g/MJ, which is at least 25 g for women and 35 g for men | [5] |
| Most European countries | 25–35 g per day | [6] |
Practically, this means that 25 g is a good reference limit, and 30 g is a goal if you want to have a buffer.
How much fiber do children need?
Children need less fiber because they eat less food. The EFSA states that from the age of one, 2 g of fiber per megajoule of consumed energy is sufficient [1]. In the EFSA summary, this ratio is recalculated in grams by age [7]. The WHO and NHS classify age groups differently, so the numbers vary slightly [2, 3].
| Institution | Age | Amount per day |
|---|---|---|
| EFSA [7] | 1–3 years | 10 g |
| 4–6 years | 14 g | |
| 7–10 years | 16 g | |
| 11–14 years | 19 g | |
| 15–17 years | 21 g | |
| WHO [2] | 2–5 years | at least 15 g |
| 6–9 years | at least 21 g | |
| from 10 years | at least 25 g | |
| NHS [3] | 2–5 years | about 15 g |
| 5–11 years | about 20 g | |
| 11–16 years | about 25 g |
It is best for children to get fiber from regular food: porridge, fruits, vegetables, legumes, and whole grain bread. The NNR 2023 notes that research on large amounts of fiber for young children is lacking [5], so before giving a child any food supplement, including fiber, consult a doctor. We write more about children's nutrition in the article "Fiber for health: necessary for children and adults".
How much fiber do we actually get?
This is where the crux lies. The recommendations are clear, but in most European countries, people do not reach them.
- In Europe, adult men consume on average about 18–24 g of fiber per day, and women 16–20 g [6].
- In Great Britain, adults consume on average about 18 g, which is 60% of the recommended amount [4]. The NHS states that most adults get about 20 g per day on average, and adolescents aged 11–18 get an average of 16 g [3].
- In Lithuania, 2,555 adults aged 19 to 64 participated in a national survey in 2019–2020. The median fiber intake was 15.1 g per day, significantly less than the recommended 25–35 g. Men received more fiber than women [8].
| Group | Consumed per day | Source |
|---|---|---|
| Adult men in Europe | 18–24 g | [6] |
| Adult women in Europe | 16–20 g | [6] |
| Adults in Great Britain | about 18 g | [4] |
| Adults in Lithuania (median) | 15.1 g | [8] |
If your diet is similar to the average, you might be missing about 10 g of fiber per day. This is no reason to worry. It is just a sign that it is worth looking at what you put on your plate.
Important: these data are about fiber recommendations and nutrition in general. They are not a description of the effect of the fruttberry product and do not replace a consultation with a doctor or nutritionist.
How much fiber is in regular food?
The EFSA states that we get the most fiber from whole grain products, legumes, fruits, vegetables, and potatoes [1]. The BDA table shows fiber amounts per 100 g of product according to the British food composition database [4]:
| Product | Fiber per 100 g |
|---|---|
| Strawberries | 3.8 g |
| Boiled parsnips | 4.7 g |
| Boiled broccoli | 2.8 g |
| Boiled peas | 5.6 g |
| Boiled green beans | 4.1 g |
| Boiled whole grain spaghetti | 4.2 g |
| Almonds | 7.4 g |
| Peanuts | 7.6 g |
| Sesame seeds | 7.9 g |
| Sunflower seeds | 6.0 g |
The numbers for nuts and seeds look impressive, but we usually only eat a handful or a spoonful. Therefore, for daily nutrition, larger portions provide the most fiber: porridge, legumes, potatoes with skin, vegetables, and whole grain bread.
Daily menu example: how to reach about 25–30 g
Below we provide a simple daily menu. The fiber content of each product is taken from the BDA sample menu, which indicates specific portions [4].
| Meal | Product and portion | Fiber |
|---|---|---|
| Breakfast | Oats, 50 g (dry) | 4 g |
| Frozen raspberries, 50 g | 1.3 g | Lunch | Medium baked potato with skin, 180 g | 5 g |
| Canned beans in tomato sauce, 80 g | 3 g | |
| Canned corn, 80 g | 2 g | Dinner | Whole grain spaghetti with pesto sauce, 150 g | 6 g |
| Broccoli and cherry tomatoes, 80 g | 2 g | |
| Snack | Medium apple or banana | 2 g |
| Total | 25.3 g | |
This menu already reaches the 25 g amount specified by the EFSA [1]. If you add two slices of whole grain toast (7 g) [4] to the snack, the daily total will be 32.3 g, which is more than the 30 g specified by the NHS and BDA [3, 4]. For example, the NHS provides a similar calculation with other dishes: two slices of whole grain toast with peanut butter and a medium orange provide about 8.3 g of fiber [3].
You can find more ideas in the articles "Fiber for breakfast: how to include more?" and "Fiber for dinner: how to create a balanced dinner?". And we explain the differences between different types of fiber in the article about soluble and insoluble fiber.
How to increase fiber intake gradually?
If you have been getting about 15 g of fiber per day, there is no need to jump to 30 g tomorrow. The BDA advises increasing fiber intake gradually so that the gut has time to adapt and bloating and gas can be avoided [4].
- Replace one product at a time. For the first week, replace white bread with whole grain bread; the next week, add legumes to lunch.
- Drink enough fluids. Fiber draws water into the gut, so the BDA reminds you to drink more fluids when increasing fiber intake [4].
- Always drink water with bulking fiber. If you are taking psyllium or other bulking fibers, the EMA specifies about 30 ml of water for each gram. If you drink too little fluid, they can clog your throat or esophagus [9].
- Monitor how you feel. If bloating occurs, reduce the amount slightly and increase more slowly.
We write more about how fiber works in the digestive system in the article "Fiber for the gut: what is it, how does it improve digestion, and when to take it?".
Can you eat too much fiber?
Most people get too little fiber, not too much. However, a few things are worth noting:
- Increasing too quickly. Suddenly increasing fiber intake can cause bloating and gas [4]. For people with irritable bowel syndrome, higher amounts of fermentable fiber can cause bloating, gas, and diarrhea [4].
- Mineral absorption. The NNR 2023 notes that very high amounts of fiber can reduce the digestibility of fats and proteins, and phytate associated with fiber can reduce the absorption of iron and zinc [5].
- Young children. Research on high fiber intake for young children is lacking [5].
- Medications. Bulking fibers can affect the absorption of medications. The EMA advises taking psyllium at least ½–1 hour before or after other medications [9].
If you get fiber from a varied diet and increase your intake gradually, too much is usually not a problem. If abdominal pain is severe or does not go away, see a doctor.
Important: these data are about fiber and nutrition in general. They are not a description of the effect of the fruttberry product and do not replace a doctor's consultation.
When you can't manage with food: fruttberry fiber blend
First of all, it is worth looking for fiber on your plate. However, there are days when breakfast is eaten on the run and lunch is just a sandwich. We created fruttberry out of personal need, because we wanted a fiber blend that would be pleasant to drink every day and would not contain added sugar. This is a simple way to supplement your diet with fiber when you can't get it from food. The blend is intended for adults.
Ingredients
- Psyllium seed husks are the base of the blend.
- Inulin from agave is a soluble fiber fermented in the gut.
- Freeze-dried strawberries (12%) and blackcurrants (8%) provide flavor and color from real berries, not from flavorings.
- Glucomannan from konjac (amorphophallus) tubers is another soluble fiber.
How much fiber per teaspoon?
100 g of the blend contains 77 g of fiber. In an independent study by the KTU Food Institute, our sample was found to contain as much as 84.4 g of fiber per 100 g. One teaspoon (5 g) provides about 3.86 g of fiber and only 11 kcal. This is a part of the 25 g daily amount specified by the EFSA, and it is still worth getting the rest from food. The blend contains no added sugar, gluten, lactose, or preservatives, and is suitable for vegans.
Mix one teaspoon into 200–250 ml of water and drink immediately. Increase the amount gradually, every 3–4 days. Since fiber expands, always drink with enough water: if you drink too little fluid, it can clog your throat or esophagus. We write about why we chose psyllium as the base for the blend in the article "Psyllium: what is it and how to use it?".
If you want to have a portion always at hand, choose 30 portions of 5 g. The 250 g package is most convenient for home.
All fruttberry dietary fibers in one place.
Frequently asked questions about fiber intake
How much fiber per day do women and men need?
EFSA and WHO specify 25 g per day for adults, NHS and BDA about 30 g [1, 2, 3, 4]. Nordic recommendations calculate based on energy: at least 25 g for women and at least 35 g for men [5].
How much fiber do children need?
According to the EFSA, from 10 g for children aged 1–3 to 21 g for adolescents aged 15–17 [7]. It is best for children to get fiber from food, and you should definitely consult a doctor before giving supplements.
Does fiber from supplements count towards the daily intake?
Yes, the amount of fiber indicated on the supplement label also contributes to the daily total. However, the WHO recommendation refers to naturally occurring fiber in food [2]. In addition, with vegetables, fruits, legumes, and whole grain products, you also get other nutrients. A supplement can add to the diet, but it does not replace it.
How quickly can you reach 25–30 g?
There is no one right pace. The BDA advises increasing gradually so that the gut has time to adapt, and drinking more fluids as well [4]. For many, it is convenient to add one fiber-rich product every few days.
Is it true that we eat too little fiber in Lithuania?
Yes. In the 2019–2020 study, the median fiber intake for Lithuanian adults was 15.1 g per day, significantly less than the recommended 25–35 g [8].
Sources
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal. 2010;8(3):1462.
- World Health Organization. WHO updates guidelines on fats and carbohydrates. July 17, 2023. Full document: Carbohydrate intake for adults and children: WHO guideline. Geneva: WHO, 2023.
- NHS. How to get more fibre into your diet. Reviewed 2026.
- British Dietetic Association. Fibre: Food Fact Sheet. 2021.
- Nordic Council of Ministers. Nordic Nutrition Recommendations 2023: Dietary fibre. Copenhagen, 2023.
- Stephen AM, Champ MM-J, Cloran SJ et al. Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health. Nutrition Research Reviews. 2017;30(2):149–190.
- European Food Safety Authority (EFSA). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications. 2017:e15121. DOI: 10.2903/sp.efsa.2017.e15121.
- Bulotaitė G, Bartkevičiūtė R, Barzda A, Stukas R. Intakes of energy, macronutrients, and micronutrients in adult Lithuanian population: a national study of 2019–2020. Journal of Nutritional Science. 2024;13:e46.
- European Medicines Agency (EMA). Community herbal monograph on Plantago ovata Forssk., seminis tegumentum. EMA/HMPC/199774/2012, 2013.
The information provided is of a general nature and does not replace consultation with a physician or nutritionist. Scientific data is presented regarding fibre and nutrition in general and is not a description of the properties of a specific product. If you have chronic illnesses, take medication, are pregnant, or are breastfeeding, consult a healthcare professional before using dietary supplements. A dietary supplement does not replace a varied and balanced diet.
