Fibre: 25–30 grams a day, and where to find it

4 min read · Last updated 6 May 2026

If one thing can be added to a plate without argument, it is fibre. It is not digested, it does not raise blood sugar, and it slows the absorption of the carbohydrate travelling with it.

Two kinds, two jobs

• Soluble fibre. Forms a gel in the gut so glucose is absorbed more slowly. Found in oats, legumes, apples, citrus, avocado, and chia seeds, the kind that matters most for blood sugar.
• Insoluble fibre. Adds bulk and keeps digestion moving. Found in leafy vegetables, fruit skins, and whole grains.

Real food almost always contains both, so there is nothing to count separately, just make sure every meal has vegetables, and the day has legumes or fruit.

What 25–30 grams looks like

Approximate fibre in everyday ingredients:

• Half a cup of cooked red beans: about 6 g
• One medium avocado: about 5 g
• A bowl of stir-fried vegetables or soup: about 3–4 g
• Four tablespoons of whole oats (± 40 g): about 4 g
• A slice of papaya or one orange: about 2 g
• One block of tempeh (± 100 g): about 1.5 g

So the daily target lands with vegetables at three meals, one serving of legumes or tempeh, and two portions of fruit. No supplement required.

Build up slowly, and drink water

Jumping from 10 grams to 30 in one day usually ends in bloating. Add about 5 grams a week and keep your water up; fibre needs water to work. If you have a specific digestive condition or recent abdominal surgery, ask your doctor before increasing fibre sharply.

One note for anyone on medication: fibre slows absorption, including the absorption of some drugs. If you take regular medicines, follow your doctor's or pharmacist's advice on spacing them from very high-fibre meals.