Calculate your daily fibre target
The recommended intake for your age and sex.
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Why fibre has a target at all
Fibre supports digestion, feeds gut bacteria, and slows how quickly sugar reaches the bloodstream after a meal, which is why guidance treats it separately from the other carbohydrates alongside it.
The recommended amount depends mostly on calorie needs, and calorie needs fall somewhat with age, which is the reason this asks for age and sex rather than height, weight or activity.
Getting there
Most people eat well under the target, and the gap is usually closed by whole grains, legumes, fruit and vegetables rather than any single food, since no ordinary portion of any one of them covers a whole day's target alone.
Increase fibre gradually and drink enough water alongside it: a sudden jump is the usual cause of the bloating fibre sometimes gets blamed for.
