Dietary fibre is a type of carbohydrate found in plant-based foods that our small intestine cannot digest or absorb. In this guide, you will learn what it is, how much fibre you need daily, which foods are richest in it, and how to increase your intake without any unpleasant surprises.
In older books and on some labels, dietary fibre is also referred to as "roughage" (Liet. ląsteliena). Everyone talks about it: nutritionists, doctors, and healthy eating bloggers. However, when you ask how many grams they consume per day, you usually get a shrug. The answer is easy to find, and in this article, you will find everything in one place: from definitions to a fibre content table and a sample daily menu.
We rely on data from the European Food Safety Authority (EFSA), the World Health Organization (WHO), EU legislation, the Swedish Food Agency’s food composition database, and scientific reviews. You will find the sources at the end of the article, and they are marked with numbers in the text, for example, [1].
What is dietary fibre?
The EU food information regulation defines fibre as carbohydrate polymers with three or more monomeric units that are neither digested nor absorbed in the human small intestine [1]. In its assessment, the EFSA considers indigestible carbohydrates and lignin as dietary fibre [2].
Simply put, fibre is the part of plant-based food that the body does not break down like starch or sugar. It travels through the digestive tract to the large intestine. There, some of it is broken down by gut bacteria, while the rest absorbs water and increases the volume of the intestinal content. We describe how this process works in more detail in our article on how the gut works.
Dietary fibre, roughage, fibre: are they the same thing?
- Dietary fibre is the current term you will find on nutritional tables.
- Roughage (Liet. ląsteliena) is an older term. Strictly speaking, cellulose (the most common translation for ląsteliena) is only one type of fibre, but in everyday language, these words are often used as synonyms.
- Dietary fibre (US: dietary fiber) is the English name you will see on foreign packaging and in scientific articles.
Types of fibre in brief
Fibre is not a single substance. It is a large family of compounds, and different types act differently. They are usually divided into two groups:
- Soluble fibre forms a gel with water. It is abundant in oats, legumes, berries, and psyllium husks.
- Insoluble fibre absorbs almost no water and provides bulk to intestinal content. It is most abundant in whole-grain products, seeds, and the skins of vegetables and fruits.
Fibre is also classified by how quickly it is fermented by gut bacteria. Most plant-based foods contain both types of fibre, so variety is key. The British Dietetic Association advises getting fibre from as diverse sources as possible: whole-grain products, fruits, vegetables, nuts, seeds, and legumes [6]. We write about the types in more detail in our article on soluble and insoluble fibre.
How much fibre do you need per day?
The EFSA considers 25g of fibre per day to be sufficient for normal bowel function in adults [2]. The 2023 WHO guidelines for adults also recommend at least 25g of naturally occurring dietary fibre per day, and for the first time, figures for children are also provided [3].
| Target group | Recommended daily intake | Source |
|---|---|---|
| Adults | 25 g | EFSA [2], WHO [3] |
| Children 2 to 5 years | at least 15 g | WHO [3] |
| Children 6 to 9 years | at least 21 g | WHO [3] |
| Children from 10 years | at least 25 g | WHO [3] |
| Adults in most European countries | 25–35 g | [4] |
And how much do we actually consume? A review of European data indicates that adult men in Europe receive an average of 18–24g of fibre per day, women 16–20g, and children aged 1–4 only 8–12g [4]. This means that for the majority, the intake falls short of the recommendation by at least a few grams, and often by ten.
Why is fibre intake often insufficient?
The reason is simple: the more processed a product is, the less fibre it retains. When juicing, the pulp and skins are discarded, and when milling white flour, the bran is removed. Here is how it looks in numbers:
| Less processed product | Fibre per 100 g | More processed product | Fibre per 100 g |
|---|---|---|---|
| Apple with skin | 2.3 g | Apple juice | 0 g |
| Whole-grain rye bread | 6.5 g | White wheat bread (loaf) | 2.6 g |
| Brown rice, cooked | 1.3 g | White rice, cooked | 0.3 g |
Another reason is our habits. A quick breakfast with a white bread roll, lunch without vegetables, and a pasta dinner may be filling, but they are very low in fibre. Fortunately, small changes quickly add up.
Fibre table: where is it abundant?
Below you will find the fibre content per 100g of 25 common products easily found in Lithuania. The data is taken from the official Swedish Food Agency (Livsmedelsverket) food composition database [5]. We chose the Nordic database because the products there, such as rye bread, oats, or blackcurrants, are very similar to what we eat.
| Product | State | Fibre per 100 g |
|---|---|---|
| Grains and bread | ||
| Oat flakes, whole-grain | dry | 7.5 g |
| Whole-grain rye bread | standard | 6.5 g |
| Brown rice | cooked | 1.3 g |
| Legumes | ||
| Chickpeas | cooked | 12.3 g |
| Green lentils | cooked | 9.6 g |
| White beans | cooked | 7.0 g |
| Green peas | frozen | 4.4 g |
| Vegetables | ||
| Broccoli | raw | 2.6 g |
| Beetroot | raw | 2.6 g |
| Carrots | raw | 2.4 g |
| Potatoes | cooked | 2.1 g |
| White cabbage | raw | 2.0 g | Fruits |
| Prunes | dried | 5.2 g |
| Pears | raw | 2.7 g |
| Apples | with skin | 2.3 g |
| Bananas | raw | 1.4 g |
| Berries | ||
| Blackcurrants | fresh | 5.8 g |
| Raspberries | fresh | 3.7 g |
| Blueberries | fresh | 3.1 g |
| Strawberries | fresh | 1.9 g |
| Nuts and seeds | ||
| Chia seeds | dry | 36.3 g |
| Flaxseeds | whole | 30.4 g |
| Almonds | raw | 18.7 g |
| Walnuts | raw | 9.0 g |
What does the fibre table show?
- Seeds and nuts are fibre champions, but we don't eat much of them. 10g of chia seeds or flaxseeds (about a tablespoon) provides about 3g of fibre [5].
- Legumes are one of the best daily sources. A serving of cooked lentils or chickpeas in a soup or stew can provide nearly a third of your daily requirement.
- Berries outperform many fruits. Blackcurrants and raspberries have more fibre than bananas or strawberries.
- One vegetable won't do a miracle, but several together will. Vegetables contain 2–3g of fibre per 100g, so it's important to have them in every meal.
Values for the same product can vary slightly in different countries' databases because of differences in varieties, processing, and analytical methods. Therefore, use the table as a guide, not a precise calculator.
Sample daily menu with 25–30 g of fibre
To make it clearer how this looks on the plate, we have put together a simple day consisting of ordinary products. The numbers are calculated according to the table above [5].
| Meal | What you eat | Fibre content |
|---|---|---|
| Breakfast | Porridge made from 40 g of oat flakes | 3.0 g |
| 80 g blueberries | 2.5 g | |
| Lunch | Lentil soup with 80 g cooked lentils | 7.7 g |
| 100 g carrot salad | 2.4 g | |
| Snack | Medium apple with skin (150 g) | 3.5 g |
| Handful of almonds (15 g) | 2.8 g | |
| Dinner | 2 slices of whole-grain rye bread (60 g) | 3.9 g |
| 100 g broccoli | 2.6 g | |
| Total | 28.4 g |
As you can see, reaching 25g is possible without any supplements. Just a few changes are enough: replace white bread with whole-grain rye, add berries to your porridge, and eat legumes once a day.
How to gradually increase fibre intake?
If you have been eating 12–15g of fibre until now, a sudden jump to 30g can cause bloating and gas. The British Dietetic Association advises increasing fibre intake gradually while drinking more fluids, as fibre draws water into the gut [6].
- Start with one change. For example, change only your breakfast for the first week.
- Increase every 3–4 days. Add one new fibre source once your gut has adjusted to the previous one.
- Drink more water. Fibre absorbs fluids, so it cannot do its job properly without water [6].
- Choose diverse sources. Grains, legumes, vegetables, berries, and seeds have different types of fibre [6].
- Monitor how you feel. If you experience bloating, go back to the previous amount and increase more slowly. We write more about this in the article "Bloating: most common causes and daily habits".
What do studies say about fibre and health?
One of the most comprehensive works on this topic is a series of systematic reviews and meta-analyses published in The Lancet in 2019 [7]. Researchers analyzed 185 prospective study publications (nearly 135 million person-years of data) and 58 clinical trials with 4,635 adult participants.
- In observational studies, people who ate the most fibre had a 15–30% lower risk of all-cause and cardiovascular-related mortality, coronary heart disease, stroke, type 2 diabetes, and colorectal cancer compared to those who ate the least [7].
- The greatest difference was observed when people consumed 25–29g of fibre per day [7].
- The researchers believe it would be beneficial for society to implement recommendations to eat more fibre and replace refined grains with whole-grain products [7].
It is important to understand that observational studies show associations, not a direct cause-and-effect relationship. People who eat a lot of fibre may differ in other habits, such as physical activity or smoking. The British Dietetic Association also notes that fibre is essential for normal bowel function, and a fibre-rich diet is associated with a lower risk of chronic diseases [6]. We write more about how fibre is related to digestion in the article "Fibre for the gut".
Important: these research findings are about fibre and nutrition in general. They are not a description of the effect of a fruttberry product and do not replace a doctor's consultation.
When you can't get enough fibre from food: fruttberry fibre blend
First and foremost, you should look for fibre on your plate. However, there are days when your menu is far from ideal: travel, business lunches, leftovers from children's dinners. We created fruttberry out of personal need, as we wanted a fibre blend that would be pleasant to drink every day.
What's in the ingredients?
- Psyllium seed husks are the base of the blend. We write more about them in our article on psyllium.
- Inulin from agave is a soluble, fermentable fibre in the gut.
- Freeze-dried strawberries (12%) and blackcurrants (8%) provide flavor and color from real berries, not artificial aromas.
- Glucomannan from konjac tubers is another soluble fibre.
How much fibre is in one teaspoon?
| Indicator | Value |
|---|---|
| Fibre content per 100 g of blend | 77 g |
| Fibre per teaspoon (5 g) | about 3.86 g |
| Energy value per serving | 11 kcal |
In an independent study at the KTU Food Institute, our blend sample was found to contain as much as 84.4 g of fibre per 100g.
The blend contains no added sugar, gluten, lactose, or preservatives, and it is suitable for vegans. Mix one teaspoon into 200–250ml of water and drink immediately. Start with one teaspoon per day and increase the amount every 3–4 days. Because psyllium and glucomannan absorb a lot of water and swell, it is essential to drink them with a sufficient amount of liquid: if you drink too little, the swelling fibre can get stuck in your throat or esophagus. Do not use the blend right before going to bed and if you have difficulty swallowing. If you want to give the fibre blend to a child, consult a doctor first.
For the home, the 250g package is the most convenient, and for work and travel, 30 portions of 5g each.
All fruttberry dietary fibre products in one place.
Frequently Asked Questions
What is dietary fibre?
It is a type of carbohydrate from plant-based foods that the small intestine cannot digest or absorb [1]. It travels to the large intestine, where some of it is broken down by bacteria.
What is fibre called in English?
In English, dietary fibre is called dietary fibre (in the US, it is spelled dietary fiber). In older Lithuanian sources, you may also encounter the word ląsteliena.
How much fibre do you need per day?
For adults, 25g per day [2, 3]. For children aged 2 to 5, the WHO recommends at least 15g; for 6 to 9 years old, at least 21g; and from 10 years old, at least 25g [3].
Which products are highest in fiber?
Among common foods, the highest fiber content is found in chia seeds, flaxseeds, almonds, legumes (chickpeas, lentils, beans), whole grain oatmeal, rye bread, and blackcurrants [5]. You can find the full list in the fiber table above.
What are the benefits of fiber?
The EFSA considers 25 g of fiber per day sufficient for normal bowel function in adults [2]. Observational studies show that people who eat more fiber are less likely to suffer from certain chronic diseases, but this is an association, not a proven direct effect [7].
What are natural sources of fiber?
Whole grain products, legumes, vegetables, fruits, berries, nuts, and seeds [6]. It is best to combine them, as different products contain different types of fiber.
Can fiber cause bloating?
Yes, especially if you increase your intake suddenly [6]. Increase it gradually, every 3–4 days, and drink more water.
Sources
- Regulation (EU) No 1169/2011 of the European Parliament and of the Council on the provision of food information to consumers, Annex I, point 12. EUR-Lex, consolidated version.
- 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. Carbohydrate intake for adults and children: WHO guideline. Geneva: WHO; 2023. Also WHO updates guidelines on fats and carbohydrates, 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.
- Livsmedelsverket (Swedish Food Agency). Livsmedelsdatabasen (Swedish Food Composition Database), version 2026-07-01. Accessed October 8, 2026.
- British Dietetic Association. Fibre: Food Fact Sheet. 2021.
- Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434–445.
The information provided is of a general nature and does not replace the consultation of a doctor or nutritionist. Scientific data are presented regarding fiber and nutrition in general and are not a description of the properties of a specific product. If you have chronic illnesses, take medication, are pregnant or breastfeeding, consult a healthcare professional before taking food supplements. A food supplement is not a substitute for a varied and balanced diet.
