Nutrition guide
The 25g Fibre Rule: Are You Hitting Your Daily Fibre Intake?
Daily fibre intake is easier to improve when you build meals around whole or minimally processed plant foods. The WHO healthy-diet fact sheet identifies at least 25g of naturally occurring dietary fibre per day as a useful population-level target for people older than 10.
Where fibre comes from
Oats, whole grains, lentils, chickpeas, beans, vegetables, fruit, nuts and seeds all contribute. A breakfast of oats with berries and chia, a lentil bowl at lunch, and vegetables with dinner can build fibre across the day without relying on a single “superfood.”
Increase slowly
If your current intake is low, increase portions gradually. A sudden large increase may cause bloating or discomfort. Drink fluids according to your needs, and ask a clinician for individualized guidance if you have a digestive condition, kidney disease or fluid restriction.
Fibre is one part of a balanced diet, not a reason to ignore protein, energy needs or food enjoyment. The Harvard healthy-diet principles also emphasize variety, plant foods and minimally processed choices.
Sources: WHO Healthy diet; Harvard Health.