A Fiber-Friendly Plate

Fiber rarely makes the headlines — it doesn’t sound as flashy as protein or vitamins. Yet it’s what people most often lack, and it’s also the easiest addition to make, as it requires only minor swaps rather than new foods.

What the Evidence Says

EFSA recommends a sufficient intake of dietary fiber for adults at 25 g per day. The British NHS suggests aiming for 30 g. The actual average intake in many European countries hovers around 15–20 g, which is significantly lower.

Fiber works in several ways: it slows stomach emptying, prolonging feelings of fullness; it feeds the gut microbiota; and it helps maintain regular digestion. It’s not a magic solution or a way to "cleanse" the body — it’s a fundamental aspect of the diet that is simply lacking.

Where to Find That Missing 10 g

Closing the gap between 15 g and 25 g can be achieved with a few straightforward swaps rather than a complete diet overhaul:

• Whole grain bread instead of white — roughly +2 g per two slices.
• A serving of legumes (lentils, chickpeas, beans) two to three times a week — 6–8 g per serving.
• An apple or pear with the skin instead of juice — about 3–4 g.
• A handful of nuts or seeds — 2–3 g.
• Vegetables making up half your plate at lunch and dinner — 5–7 g in total.

The WHO recommends at least 400 g of fruits and vegetables per day. If this part of the diet is in place, the fiber intake is almost always met naturally.

How to Add It Comfortably

A sudden increase in fiber can often cause bloating and discomfort — not because something is wrong, but because the microbiota needs time to adapt. A practical rule is to increase gradually, over two to three weeks, while also drinking more water. Fiber works best when paired with fluid.

When to Consult a Doctor

For those with irritable bowel syndrome, inflammatory bowel diseases, or after digestion-related surgeries, the amount and type of fiber should be tailored individually — general recommendations do not apply here.

In Short

• EFSA: 25 g of fiber per day; NHS aims for 30 g.
• Actual intake is usually 15–20 g — the gap is small and can be closed with swaps.
• Whole grains, legumes, fruits with skin, nuts, and vegetables covering half the plate.
• WHO: at least 400 g of fruits and vegetables per day.
• Add gradually and alongside water to avoid discomfort.

This is general information about nutrition and habits and is not medical advice. If you are pregnant, breastfeeding, taking medication, or have a chronic condition, discuss dietary changes with your doctor.