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Adults and fibre


What is fibre and why does it matter?

Fibre is the indigestible part of plant-based foods, partially broken down (fermented) in your large intestine by gut bacteria and is the cornerstone of a healthy diet. It includes carbohydrates like polysaccharides, resistant oligosaccharides (ROS), soluble fibre such as pectins and beta-glucans, and insoluble fibre like cellulose.[1] Fibre is found in foods like wheat, oats, beans, pulses, fruits, and vegetables, and has many health benefits.[2]

Why do adults need fibre?

Fibre plays a crucial role for everyone, including adults of all genders. There are two types of fibre that help keep you regular; according to Fab Flour, “soluble fibre helps your body make poo, and insoluble fibre helps your body get rid of the poo.”[3] For adults, the health benefits of eating the recommended 30g of fibre daily[4] go beyond digestion, though, and can help prevent constipation, colon and rectal cancer, cardiovascular disease, and type 2 diabetes.[5]

Why should adults prioritise fibre?

According to the charity Guts UK, keeping in mind most adults don’t eat the recommended 30g of fibre per day, “every additional 7g of fibre in the daily diet reduces the risk of common chronic diseases, for example, an eight percent reduction in colon cancer, nine per cent reduction in cardiovascular disease and heart attacks, a seven percent reduction in strokes and six percent reduction in the incidence of type two diabetes.”[6]

What are tips for adults to increase their fibre intake?

To reach the recommended amount of 30g of fibre for adults every day, it’s important to look at where you’re getting fibre from. According to Regulation (EC) No 1924/2006 of the European parliament and of the council[7] and as the British Heart Foundation says, foods need to contain at least “3g per 100g to be called a source of fibre,” and to claim to be high in fibre, 6g or more per 100g.[8] Wheat is a good source of fibre, and with flour in approximately one-third of supermarket foods,[9] there are plenty of ways to increase your intake. When you’re buying flour-filled products like bread and pasta, check the package to see how much fibre it contains. It’s also good to be aware of the fact that while all flours contain fibre, wholemeal has the highest amount.[10] Beyond that, you can change some of your favourite recipes to be more fibre-forward, like adding peanut butter and banana to two thick slices of wholemeal bread while drinking a small glass of fruit juice for breakfast in the morning.[11]

Flourishing with fibre and flour

Overall, adults should think about ways to increase their dietary fibre intake to 30g daily. Flour is a fibre-rich food product, meaning it not only is in the products you likely already eat and enjoy, but helps you live a healthier life. By prioritising flour- and fibre-filled meals, adults can unlock the power of this essential ingredient and nutrient.

Disclaimer: The information presented in this article is for informational purposes only and is not intended as medical advice. It has been compiled from various sources and is not the product of a registered healthcare professional, dietician, or nutritionist. For personalised guidance on dietary choices and health-related matters, it is strongly advised to consult with a registered healthcare professional, dietician, or nutritionist. Any actions taken based on the information provided in this article are at the reader's own discretion, and they should seek professional medical advice for their specific health conditions and dietary needs.

  1. British Dietetic Association. “Fibre.”, 2021,

  2. British Nutrition Foundation. “Fibre.”, 2021,

  3. “#FibreFebruary.” FAB Flour,

  4. NHS. “How to Get More Fibre into Your Diet.”, 13 July 2022,

  5. “How to Increase Your Fibre Intake.” Guts UK Charity,,at%2017.5g%20per%20day. Accessed 2024.

  6. “How to Increase Your Fibre Intake.” Guts UK Charity,,at%2017.5g%20per%20day. Accessed 2024.

  7. “Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on Nutrition and Health Claims Made on Foods.”, 2020,,of%20fibre%20per%20100%20(kcal. Accessed 2024.

  8. British Heart Foundation. “Are You Eating Enough Fibre?”, British Heart Foundation, 6 Apr. 2018,

  9. “UK Flour Millers.” UK Flour Millers,

  10. “Ask USDA.”, United States Department of Agriculture, 4 Jan. 2024,,to%203%20grams%20of%20fiber.

  11. NHS. “How to Get More Fibre into Your Diet.”, 13 July 2022,

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