Foods high in Fiber
Plant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.
About Fiber
Fiber is plant carbohydrate the body can't digest. It travels through the small intestine intact and reaches the large intestine where gut bacteria ferment it into short-chain fatty acids that nourish colon cells and shape immune signalling.
There are two functional types. Soluble fiber (oats, beans, fruit, psyllium) dissolves in water to form a gel, slows glucose absorption, lowers LDL cholesterol, feeds beneficial bacteria. Insoluble fiber (wheat bran, vegetable skins, whole grains) bulks stool and speeds transit time. Most foods contain a mix.
UK recommendation: 30 g/day for adults. The UK average is well below this, closer to 18 g. High-fiber diets are associated with lower risk of heart disease, type 2 diabetes, and colorectal cancer. Ramp intake up gradually, with water, to avoid bloating.
Top food sources of Fiber
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Common questions about Fiber
- How much fiber should I eat per day?
- UK recommendation: 30 g/day for adults. The UK average is closer to 18 g, a big chunk of the population doesn't reach the target.
- What's the difference between soluble and insoluble fiber?
- Soluble fiber (oats, beans, fruit, psyllium) forms a gel, slows glucose absorption, lowers LDL cholesterol, feeds beneficial gut bacteria. Insoluble fiber (wheat bran, vegetable skins, whole grains) bulks stool and speeds transit. Most foods contain a mix.
- Can fiber cause digestive problems?
- A sudden increase can cause bloating and gas. Ramp intake up gradually, with water. People with IBS or specific conditions may need to choose fiber types carefully.
- Does fiber really help with weight?
- Indirectly. High-fiber foods tend to be lower in calorie density and more filling per gram, which makes overeating harder. Fiber itself doesn't burn calories.