Fibre: Types & Daily Intake

Most adults eat less fibre than recommended, often by around a third. This guide explains soluble and insoluble fibre, the common supplement forms such as psyllium, inulin, wheat bran and oat beta-glucan, how much to aim for, how to increase intake comfortably, medicine timing and how to read fibre labels.

By the Healthana Editorial Team · Last reviewed: 01 Nov 2026

What fibre is

Dietary fibre is the part of plant foods that your small intestine cannot digest. It reaches the large intestine largely intact, where some types are fermented by gut bacteria and others pass through mostly unchanged. Fibre is usually grouped into two kinds:

• Soluble fibre dissolves in water to form a gel. Sources include oats, barley, beans, lentils, apples, citrus and psyllium.
• Insoluble fibre does not dissolve. It adds bulk and is found in wheat bran, wholegrains, nuts, seeds and the skins of fruit and vegetables.

Most foods contain a mix of both. Two specific fibres, wheat bran fibre and oat beta-glucan, have authorised EU health claims at set daily amounts; see the authorised claims below for the exact wording and conditions. Other fibres, such as inulin or psyllium, do not share those claims.

Forms you'll see on labels

Find this form at Healthana

Examples from our shelves for some of the forms in the table above.

Psyllium huskFiberall Psyllium Fiber Supplement, 283gBHD8.410Glucomannan (konjac)Vera Fiber Orange Fibre DrinkBHD26.950Inulin, chicory root fibre, FOS (oligofructose)BP Prebiotic, 60 GummiesBHD10.720Resistant dextrin, soluble corn fibre, acacia fibreRITE Gut Health Prebiotic Drink Mix, 15 SachetsBHD18.150

How much: targets, labels and food

• NRV: no NRV is set for fibre. EFSA considers 25 g a day adequate for normal bowel function in adults, and suggests 2 g per megajoule of energy for children from one year.
• UK guidance: the NHS recommends 30 g a day for adults, around 15 g for ages 2–5, 20 g for 5–11 and 25 g for 11–16. Most adults average about 20 g.
• Upper limit: none set. Very high intakes, or large increases all at once, often cause bloating and wind.
• Food first: wholegrains, pulses, vegetables, fruit with skins, nuts and seeds. Dates, chickpeas and whole-wheat khubz are easy local options.

Increase fibre gradually over a week or two and drink more fluids as you do. Supplements such as psyllium can help fill a gap but should not replace fibre-rich foods.

Who should check with a doctor or pharmacist first

• Anyone taking regular medicines. Fibre supplements can change how some medicines are taken up, so a pharmacist may advise taking them a couple of hours apart.
• People taking medicines for blood sugar, as fibre can change the blood sugar response to meals.
• Anyone with swallowing difficulties, a narrowed bowel, a history of bowel obstruction, or a digestive condition.
• People with a sudden change in bowel habits, blood in stools, or unexplained weight loss: see a doctor rather than adding a supplement.
• Children: check the age on the pack, as some fibre products are for ages 12 and up, and ask a doctor or pharmacist.
• Pregnant or breastfeeding women using fibre supplements regularly.

How to read the label

• Fibre per serving: look for the dietary fibre line in grams per serving, not the total weight of the sachet or scoop.
• Type of fibre: the ingredients list shows which fibre it is. Only wheat bran fibre and oat beta-glucan carry the EU claims, and only at the stated amounts.
• Nutrition claims: in the EU, source of fibre means at least 3 g per 100 g (or 1.5 g per 100 kcal), and high fibre means at least 6 g per 100 g (or 3 g per 100 kcal).
• Water instructions: gel-forming fibres must be mixed with the volume of water stated.
• Sweeteners: gummies and bars may use sugar alcohols, which can add to wind if eaten in quantity.

Explore drink mixes, psyllium and prebiotic gummies in our digestion collection.

Bahrain & GCC notes

During Ramadan, fibre at suhoor, such as oats, wholegrain bread, dates and pulses, plus enough water between iftar and suhoor, helps keep routines comfortable. In hot weather, the water instructions on psyllium and glucomannan products matter even more. See more options in our digestion range.

Label check

Reading a real label

Fiberall Psyllium Fiber Supplement, 283g

On the label	What it means
3 g fibre per rounded teaspoon	Measure the spoon the label uses
2 g soluble fibre	Psyllium is mostly soluble, gel-forming fibre
At least 240 ml water	Always mix into a full glass of liquid
Up to 3 times a day, 12+	Adults and children over 12

Figures from the product's own label. Always check the pack in your hand.See this product

Products with Fibre

Always read the label and check the amount per serving.

VeraVera Fiber Orange Fibre DrinkBHD26.950FIBERALLFiberall Psyllium Fiber Supplement, 283gBHD8.410BPBP Prebiotic, 60 GummiesBHD10.720RITERITE Gut Health Prebiotic Drink Mix, 15 SachetsBHD18.150SNAQ FABRIQSnaq Fabriq Snaqer Chocolate Bar, 50gBHD1.540

Shop all Digestion, Metabolism & Probiotics (42)→

Frequently asked questions