How much fibre do you need per day?
The short answer
The Australia and New Zealand Nutrient Reference Values set an adequate intake for fibre of approximately 25g/day for adult women and 30g/day for adult men. These figures are population guidelines rather than a hard requirement for every individual, and needs can shift with age, pregnancy, and overall diet.
Why the target is higher than most people actually eat
Typical fibre intake in New Zealand sits closer to 20g/day for many adults — a real gap below the 25–30g target, largely because modern diets lean on refined grains (white bread, white rice) over their wholegrain equivalents, and vegetable, fruit and legume intake often falls short of recommendations too. Closing that gap is usually less about one "miracle food" and more about swapping refined-grain staples for wholegrain ones and adding a legume serve or two through the week.
Soluble vs insoluble fibre
Soluble fibre (found in oats, chia, legumes, and many fruits) dissolves in water and forms a gel — linked to steadier blood sugar and cholesterol benefits. Insoluble fibre (found in wholegrains, nuts, and vegetable skins) adds bulk and supports regular digestion. Both count toward the daily target, and most whole foods contain a mix of the two rather than being purely one or the other.
Building toward your target
See our high fibre foods guide for realistic serves by food group, or how much fibre is in chia seeds for one of the most concentrated everyday sources.
Frequently asked questions
What happens if I regularly eat too little fibre?
Consistently low fibre intake is linked to digestive issues (like constipation), and longer-term to increased risk factors for heart disease, type 2 diabetes and bowel cancer. This is general population evidence, not a diagnosis of what will happen to any individual — talk to your doctor about your own diet and risk factors.
Can I eat too much fibre?
In very large amounts, yes — it can cause bloating, gas, or interfere with absorption of some minerals. This is uncommon in typical NZ diets, where most adults eat well under the target rather than over it, and any increase is best made gradually with enough water.
Do fibre supplements count the same as fibre from food?
Largely yes for bulk and regularity purposes, but whole foods bring fibre packaged with vitamins, minerals, and other plant compounds that a supplement doesn't replicate. Food sources are generally the better default; supplements are a reasonable top-up, not a full substitute.