How to Get 30g Fibre a Day in the UK (Without Bloating): A Food-First Plan + When Psyllium Can Help

February 17, 2026

Introduction

Fibre is having a moment. You might’ve seen “fibremaxxing” pop up online — basically, people trying to ramp fibre up fast. The idea is good (most of us don’t get enough), but jumping too quickly is also the easiest way to end up bloated, gassy, or even more constipated than before.

This guide keeps it simple and realistic: how to reach around 30g fibre a day with normal UK foods, how to build up gently, and what to do if your stomach disagrees. We’ll also cover when a fibre supplement like psyllium may be useful — and how to take it sensibly.

Safety note: This is general information, not medical advice. If you’re pregnant/breastfeeding, under 18, have a chronic condition, take medication, or have surgery planned, check with your GP or pharmacist before making big changes (especially supplements). Seek medical advice urgently for red flags like blood in stool, severe persistent pain, unexplained weight loss, or a sudden ongoing change in bowel habit.

Key takeaways

The UK adult fibre target is commonly set at about 30g a day — but you don’t need to hit it overnight.
Mix soluble + insoluble fibre for comfort and consistency.
The “secret” to avoiding bloat is slow increases + enough fluids.
Food first; supplements like psyllium can be a convenient add-on if you struggle to meet the target.
If fibre makes symptoms worse consistently, don’t force it — troubleshoot or get advice.

Skip ahead

What fibre is (and why 30g matters)
Soluble vs insoluble fibre (simple explanation)
Why fibre can cause bloating (and fixes)
High-fibre foods in the UK (easy wins)
A gentle ramp plan to reach 30g
Example day hitting ~30g (UK-friendly)
When psyllium can help (and how to take it)
FAQs
References

What is fibre — and why do UK guidelines focus on ~30g a day?

Fibre is the part of plant foods your body can’t fully digest. It passes through your gut and helps support regular bowel movements, stool consistency, and the gut environment. UK guidance commonly recommends adults aim for around 30g fibre a day as part of a balanced diet.

In real life, many adults land well below that — often somewhere in the high teens to around 20g. That’s why fibre feels “new” when you start paying attention: when you go from low to high overnight, your gut notices.

Think of this as a comfort-first upgrade, not a strict challenge. We’ll build it like you’d build strength at the gym: progressive overload, but sensible.

What fibre may support (realistically)

Regularity and stool form: Fibre helps stools hold water and adds bulk, which may support more consistent bowel movements.
Fullness: Fibre-rich meals often feel more satisfying, which may help some people manage snacking.
Heart and metabolic health: Higher fibre diets are associated with better long-term outcomes, but results vary and it depends on the overall diet.

Important: we’re avoiding “miracle” claims. Fibre is helpful, but it’s not a cure for everything — and your body may need time to adapt.

Soluble vs insoluble fibre (the simplest explanation)

Soluble fibre mixes with water and forms a gel-like texture in the gut. Insoluble fibre doesn’t dissolve; it adds bulk and helps move things along.

Soluble fibre: “the gel”

Soluble fibre can help stools hold water and may support steadier bowel habits.

Common UK foods: oats/porridge, barley, beans/lentils, apples/pears, citrus, carrots, and psyllium.
What you might notice: stools that feel softer and easier to pass; more fullness after meals.
What can go wrong: gas/bloating if you increase too fast (because gut bacteria ferment some fibres).

Insoluble fibre: “the bulk + sweep”

Insoluble fibre adds bulk and can support movement through the gut — especially when fluids are adequate.

Common UK foods: wholemeal bread, bran cereals, brown rice, wholewheat pasta, nuts/seeds, many veg skins.
What you might notice: more predictable bowel movements over time.
What can go wrong: if fluids are low, higher insoluble fibre can feel uncomfortable or “dry”.

Comfort rule: For most people, the best approach is variety. A mix of soluble + insoluble fibre tends to be better tolerated than going hard on one source.

Why increasing fibre can cause bloating (and how to avoid it)

Bloating usually happens when fibre increases faster than your gut can adapt. Your gut bacteria ferment certain fibres and produce gas. That’s normal — but if you jump from “not much fibre” to “loads of beans + bran + seeds” in two days, it can feel rough.

The 5 most common fibre mistakes

Going from low to high overnight: Your gut needs time to adjust.
Not drinking enough: More fibre generally needs more fluid to stay comfortable.
Concentrating fibre in one meal: A huge fibre dinner is a bloat recipe for many people.
Relying on one “super food”: Variety matters (and is often easier to tolerate).
Taking fibre too close to medicines: Some fibres can affect absorption, so spacing can matter.

Fast fixes (often within 48–72 hours)

Step back slightly: drop your fibre by ~5–10g for a few days, then ramp up more slowly.
Split it out: aim for fibre in every meal instead of dumping it at dinner.
Swap rough for gentle: if you’re uncomfortable, lean into oats, ripe fruit, soups/stews, and cooked veg for a few days.
Walk after meals: a 10–15 minute walk can help gut motility for some people.

If you’re consistently worse: fibre doesn’t suit everyone in the same way. If symptoms are persistent, severe, or you have red flags (blood, ongoing severe pain, unexplained weight loss), speak to a GP.

High-fibre foods in the UK (easy wins that don’t feel like “diet food”)

The easiest way to hit 30g is stacking small fibre wins across the day. You don’t need a perfect meal plan — just repeatable choices.

Easy fibre wins (simple swaps)

Breakfast: porridge/oats instead of a low-fibre cereal; add berries; add 1 tbsp chia or ground flax.
Lunch: wholemeal bread/wraps; add hummus; add a side of veg or fruit.
Dinner: add pulses (lentils/chickpeas/beans) 3–4 times a week; switch to wholewheat pasta or brown rice when it suits.
Snacks: a pear/apple, popcorn, mixed nuts, veg sticks + hummus.

“Fibre boosters” you can add without changing your whole diet

Add 1–2 tbsp chia or flax to yoghurt/porridge/smoothies.
Add a handful of berries to breakfast or dessert.
Add one pulse portion daily (even 2–3 tbsp in a stew/salad counts).
Choose wholegrain versions of bread/pasta/rice when you can (you don’t have to do it 100% of the time).

Tip: if you’re prone to bloating, cooked veg and tinned pulses (rinsed well) can be gentler than raw salads and huge bean portions.

A simple ramp plan to reach 30g (without discomfort)

Best approach: increase fibre gradually — think ~5g every few days — and keep fluids steady. If you get bloated, pause the increase rather than quitting completely.

A realistic 2-week ramp plan

Days 1–3: Add one “easy win” daily (example: porridge at breakfast OR a piece of fruit + handful of nuts).
Days 4–7: Add a second win (example: wholemeal wrap at lunch + a side of veg or fruit).
Week 2: Add pulses 3–4 times + one seeds add-on most days (example: lentil curry once, chickpeas in salad twice, baked beans once).
If discomfort hits: stay at that level for a few days, then increase again more slowly.

Hydration (keep it simple)

You don’t need a complicated hydration target. Just remember: when fibre goes up, fluids usually need to go up too. A practical approach is adding an extra glass of water with higher-fibre meals, and paying attention to thirst, urine colour, and how your digestion feels.

Example day hitting ~30g fibre (UK-friendly)

You can hit ~30g without “dieting”. Here’s a simple day that spreads fibre out so your gut is less likely to rebel. Adjust portions to your appetite.

Breakfast

Overnight oats or porridge
Add berries (fresh or frozen)
Add 1 tbsp chia (or ground flax)

Lunch

Wholemeal wrap with hummus + chicken/tuna/tofu
Add a side of carrot/cucumber/pepper sticks
Finish with a pear (or apple)

Dinner

Lentil or bean-based meal (chilli, curry, stew, pasta sauce)
Add an extra portion of veg (cooked if you’re sensitive)
If you like: swap to wholewheat pasta or brown rice

Snack options (choose 1–2)

Air-popped popcorn
A small handful of unsalted nuts
Yoghurt with berries + 1 tsp seeds

Want the “numbers”? Fibre counts vary by brand and portion size. If you like tracking, use food labels or a reliable database — but most people do better focusing on repeatable habits than perfect maths.

When psyllium can help (and how to use it safely)

If you struggle to reach fibre targets with food, psyllium may be a useful add-on. Psyllium husk is mostly soluble fibre. When taken with enough water and introduced gradually, it may support stool consistency and regularity for some people.

On Vita London, the most relevant option here is: Psyllium Husk Capsules 4000mg with Probiotics. Keep it food-first, then use supplements to fill the gap if needed.

Who might consider psyllium (food-first framing)

You eat “on the go” and your fruit/veg/pulses are inconsistent.
You’re trying to build a routine and want a predictable fibre baseline.
You’re increasing fibre but want a gentle, soluble option rather than lots of bran.

How to take psyllium capsules (practical basics)

Start low: don’t jump to a full dose on day one if your diet is currently low fibre.
Take with plenty of water: fibre needs fluid to do its job comfortably.
Avoid right before bed: many fibre products are best taken earlier in the day.
Space from medicines: a common rule used for ispaghula/psyllium-type products is taking them at least 30 minutes before or after other medicines. If you’re on medication, check with a pharmacist for your specific situation.

Common side effects (and how to reduce them)

Gas/bloating: usually from increasing too fast → lower the dose, build slowly.
Constipation: often from low fluids → increase water and spread fibre through the day.
Cramping/discomfort: pause, reassess, and don’t force it.

Already curious about psyllium + a routine? Your existing deep-dive is here: Psyllium Husk + Probiotics (UK): Fibre for Regularity, Bloat & Daily Wellness. This post you’re reading is the “pillar fibre guide” — the psyllium article is the dedicated add-on routine.

Food vs fibre supplements: what’s the difference?

Food brings fibre plus nutrients. Whole plant foods also provide vitamins, minerals, and a mix of fibre types that many people tolerate well over time. Supplements can be convenient — especially if your diet is inconsistent — but they’re not a replacement for a generally balanced intake of plant foods.

Quick pros and cons

Food: variety, micronutrients, supports long-term habits, more “whole diet” benefits.
Supplements: convenient, predictable, helpful as a bridge when your food routine isn’t there yet.

FAQs

How much fibre should I eat per day in the UK?

UK guidance commonly recommends around 30g a day for adults. If you’re currently much lower, build up gradually rather than trying to hit 30g immediately.

What happens if I eat too much fibre?

Too much too soon can cause bloating, gas, abdominal discomfort, and sometimes constipation (especially if fluids are low). The fix is usually slowing down, spreading fibre across meals, and hydrating.

How long does it take to adjust to more fibre?

Many people feel better within a couple of weeks, but it depends on how fast you increased and what types of fibre you chose. Think “gradual progression” rather than “overnight transformation.”

Why did I get bloated when I increased fibre?

It’s often fermentation (gut bacteria adjusting) or too much fibre in one go. Reduce slightly, choose gentler options (oats, cooked veg), and ramp slower.

How do I increase fibre without gas?

Increase slowly, rinse tinned pulses, spread fibre through the day, prioritise cooked veg if you’re sensitive, and keep fluids steady.

Is soluble or insoluble fibre better for constipation?

Many people do well with a mix, but soluble fibres (like oats/psyllium) can feel gentler for some. Your response may vary — focus on variety and steady increases.

Can fibre help with weight loss?

Fibre-rich meals can feel more filling, which may support appetite control for some people. It’s not a “fat loss hack” on its own — your overall diet and routine still matter.

When is the best time to take psyllium?

Many people take it earlier in the day with plenty of water. A common guideline for ispaghula/psyllium-type fibre products is spacing them away from medicines. If you take medication, ask a pharmacist about timing that suits you.

Can I take psyllium every day?

Some people do, but it’s best to start low and assess tolerance. If you’re pregnant/breastfeeding, under 18, or on medication, check with a pharmacist or GP first.

Gentle next step (if you want a simple plan):

Pick one breakfast upgrade (oats + berries).
Add one daily fruit snack (pear/apple).
Add pulses 3 times this week (lentils, chickpeas, baked beans).
If needed, consider a fibre add-on like Psyllium Husk Capsules with Probiotics — and increase water at the same time.

References

Last updated: February 2026. If you have persistent digestive symptoms, or any red flags, speak to a healthcare professional.

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