How much fibre do you need daily? Adults should aim for 25-38g of fibre per day, depending on age and gender. Men under 50 need 31-34g, while women under 50 need 25-28g. After 50, these targets drop slightly. For kids, the range is 18-28g, increasing with age.

Fibre is crucial for digestion, controlling blood sugar, and reducing health risks like heart disease. There are two types: soluble fibre (found in oats, apples, and beans) that slows digestion and helps manage blood sugar, and insoluble fibre (found in whole grains and leafy greens) that aids bowel regularity.

Key benefits of meeting fibre goals:

• Blood sugar control: Soluble fibre can reduce post-meal glucose spikes by 20-30%.
• Lower health risks: A high-fibre diet can cut the risk of death by 15-30%.
• Improved digestion: Insoluble fibre supports regular bowel movements.

To increase fibre intake, start gradually – add 3-5g every three days – and focus on foods like legumes, quinoa, chia seeds, and raspberries. Stay hydrated and track your progress using apps or tools like CGMs for better glucose management.

Daily fibre requirements

Knowing how much fibre your body needs is key to staying healthy and managing blood sugar levels effectively. While general recommendations are available, your exact needs depend on factors like age, gender, and any specific health conditions.

Fibre needs by age and gender

Fibre requirements vary across age groups and between genders. According to the USDA, adult men under 50 should aim for 31-34 grams of fibre daily, while women in the same age range need 25-28 grams. After age 50, these numbers drop slightly to 28 grams for men and 22 grams for women.

For children, fibre needs increase as they grow, starting at 18 grams for younger kids and rising to 28 grams for teenage boys:

Fibre needs for specific health conditions

Certain health conditions call for adjusted fibre intake. For example, pregnant individuals need 28-35 grams daily to help manage constipation. Other conditions have their own targets:

Using tools like continuous glucose monitors (CGMs) or nutrition apps can help you track and meet these personalised goals.

To get the most accurate advice, talk to a healthcare provider who can tailor these guidelines to your specific situation. Up next, we’ll dive into the best fibre-rich foods to help you meet these daily targets while keeping blood sugar levels steady.

Best foods for fibre and blood sugar

Picking the right high-fibre foods can play a big role in managing blood sugar levels. Below, we’ll dive into foods that are high in fibre and help keep your glucose in check.

High-fibre food list

The best fibre-rich foods provide a mix of soluble and insoluble fibre. Here’s a quick breakdown of some top choices, along with their fibre content and impact on glucose:

These foods offer the most benefit when combined with other nutrients, as shown in the examples below.

Foods that won't spike blood sugar

For better glucose management, focus on high-fibre options with a low glycaemic index (GI). Pairing these foods thoughtfully can enhance their benefits.

Legume-based choices:

• Chickpeas (GI 28, 12g fibre per cup)
• Edamame (8g fibre per cup).

Grain alternatives:

• Quinoa (GI 53, 5g fibre per cup, linked to improved insulin response)
• Psyllium husk (7g fibre per tablespoon)

Vegetables and fruits:

• Artichokes (10g fibre each)
• Raspberries (8g fibre per cup)
• Jicama (6g fibre per cup)‍
• Aim for 6-8g of soluble fibre daily.

Practical pairing ideas

To make the most of these foods, try pairing them with complementary ingredients. For example:

• Combine chia seeds with Greek yoghurt for a balanced breakfast.
• Add avocado to a lentil salad for a satisfying meal.

These combinations help slow glucose absorption and provide steady energy throughout the day.

How to eat more fibre daily

Pairing fibre-rich meal plans with tools like CGMs can make it easier to hit your daily fibre goals. Here’s how to do it:

Breakfast (10-15g)

• Overnight oats with chia seeds and raspberries (15g)

Spinach omelet with whole-grain toast (7g)

Lunch (12-15g)

• Mediterranean bowl: Quinoa base with roasted Brussels sprouts and hummus (11g)
• Power salad: Mixed greens topped with ½ cup black beans and ½ avocado (12.5g)

Dinner (15-20g)

• Lentil curry with brown rice (18.5g)
• Salmon served with quinoa and steamed broccoli (10g)

Smarter snack swaps for more fibre

Replace typical snacks with these options to improve fibre intake and maintain better blood sugar levels:

Tips for increasing fibre intake

1. Ease into it: Add about 5g of fibre per week to your diet. This slower approach can help you avoid bloating or discomfort.

2. Stay hydrated: Drink 8 oz of water for every 5g increase in fibre. Proper hydration is key to keeping digestion smooth.

3. Mix it up: Include both types of fibre. Soluble fibre (like oats and apples) should make up around 25% of your intake (6-8g daily), while insoluble fibre (like kale and brown rice) rounds out the rest.

4. Tackle meals one at a time: Start with breakfast adjustments, then move on to snacks and lunches as you get comfortable.

Tools to track fibre and health

Once you've adjusted your diet, using tracking tools can help you see how fibre influences your metabolic health.

Measuring fibre's effects with CGMs

Continuous glucose monitors (CGMs) give you real-time data on how fibre impacts your blood sugar. Here's what key metrics can tell you:

Apps for fibre and glucose tracking

If you're using a CGM, companion apps can make tracking easier by connecting your fibre intake to blood sugar changes. These apps calculate your daily fibre consumption and compare it to the recommended 25-38g range.

‍Features to look for:

• Automatic fibre tracking compared to daily targets
• Glucose trend analysis for meal impacts
• Alerts for low-fibre meals

For example, a Type 2 diabetes patient used the Vively app to increase their fibre intake from 15g to 28g over eight weeks. This change helped lower their HbA1c from 7.4% to 6.6%.

Summary: Meeting daily fibre goals

Studies indicate that consuming 25-38g of fibre daily can lower cardiovascular risk by 15-30% and help maintain stable blood sugar levels. Most adults need to balance different types of fibre and monitor their intake to achieve these health benefits.

To close the fibre intake gap, gradually increase your fibre by 3-5g each week, as previously recommended. This slow adjustment minimises digestive issues and helps your body adjust smoothly.

Using tools like Vively, combined with CGM technology, can provide real-time insights into how fibre affects your blood sugar. These tools allow you to track progress toward the recommended range and receive personalised advice for improvement.

Helpful tips:

• Include both whole foods and supplements as needed to meet your fibre goals.
• Use digital tracking tools to maintain consistent progress.