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NutrientDietary fibre
Dietary fibre refers to the indigestible parts of plant foods (such as wholegrains, legumes, vegetables and fruit) that feed your gut bacteria, improve stool consistency and protect the gut lining. The recommended daily intake is 38 grams for men and 25 grams for women, yet most people in the West fall short. Building up your intake gradually through ordinary food is sufficient; extreme fibre-loading ('fibermaxxing') offers no additional benefit beyond simply meeting the recommended amount.
Related questions
Is fibermaxxing (eating as much fibre as possible) healthy?
Yes · Strong evidence · 16 studies
What does eating fibre do to your gut microbiome and your long-term health?
8 studies
Do prebiotics, the fibres that feed your good bacteria, work just as well as probiotics?
Preliminary evidence · 8 studies
Does eating a high-fibre diet help against constipation as you get older?
Yes · Moderate evidence · 8 studies
How much fibre do I need and why?
Moderate evidence · 7 studies
Does eating a high-fibre diet help protect against colorectal cancer?
Yes · Strong evidence · 7 studies
Does eating more fibre help against high blood sugar?
Yes · Moderate evidence · 7 studies
Can you strengthen your immune system by eating more fibre?
Moderate evidence · 3 studies
Heard on podcasts
What popular health podcasts claimed about dietary fiber, checked against the research.
Dr. Mindy PelzPartly
“A higher intake of dietary fibre is linked to a lower body weight and improved metabolic health.”
What the research says →ZOE · Luke O'NeillPartly
“Gut bacteria convert dietary fibre into anti-inflammatory substances such as short-chain fatty acids and butyrate.”
What the research says →Siim LandPartly
“Up to 40 grams of dietary fibre per day is linked to a significantly lower risk of colorectal cancer.”
What the research says →