Fibre keeps the bowel regular and feeds healthy gut bacteria, but most people eat too little. Here is how to add it gently.
Why fibre matters
Fibre is the part of plant food that we cannot digest. It holds water in the stool, keeping it soft and easy to pass, and gut bacteria ferment some of it into substances that keep the bowel lining healthy. Diets high in fibre are linked to a lower risk of bowel cancer, heart disease and diabetes.
Two kinds
- Soluble fibre forms a gel and softens stool: oats, beans, lentils, fruit such as apples and oranges, and psyllium husk
- Insoluble fibre adds bulk and helps stool move: whole grains, brown rice, wholemeal bread, nuts, and the skins of fruit and vegetables
How much
Most adults need around 25 to 30 grams of fibre a day, and most people eat much less. Simple swaps add up: brown rice or mixed rice for white rice, oats for breakfast, wholemeal bread, two servings of fruit and two of vegetables a day, and beans or tofu a few times a week.
Avoiding bloating
- Increase fibre slowly, over two to three weeks
- Drink more water as you add fibre, otherwise it can make constipation worse
- If you have IBS or bloating, some high-fibre foods such as beans, onions and wheat bran may make it worse. Psyllium and oats are usually better tolerated.
Fibre helps most people with constipation, but not everyone. If adding fibre makes you more bloated and no more regular, see a doctor, as there may be another cause.
General information only. Reviewed by Dr Chia Chung King, 2026-11-13. Book a consultation.