Why fibre counts

How much makes sense

The 30 g applies to women and men. Relative to energy, this means at least 14.6 g per 1,000 kcal.^[1]

A large review of 185 observational studies and 58 clinical trials saw the greatest benefit at 25 to 29 g a day, with hints that more can add further benefit.^[2]

What it does when losing weight

In clinical trials, body weight was lower with higher fibre intake than with lower intake.^[2]

Among 345 adults on a calorie-reduced diet over 6 months, the amount of fibre predicted weight loss more strongly than any other factor. People who ate more of it also kept to their plan better.^[3] This is an analysis of data, not a direct trial.

One single goal can go a long way. In a study of 240 adults with metabolic syndrome, one group only aimed for at least 30 g of fibre a day and the other followed many rules at once. After 12 months weight was similar, with the many-rules group 0.6 kg ahead on average.^[4]

Viscous fibre added to a calorie-reduced diet lowered weight by a further 0.81 kg on average in 15 studies with 1,347 people.^[5] The effect is not large, but it comes on top of what you are doing anyway.

Does it fill you up?

That depends on the type. Viscous fibres such as beta-glucans and pectins reduced appetite far more often than less viscous ones, in 59% versus 14% of comparisons.^[6]

Not every type works straight away: of 107 short tests, 39% reduced appetite.^[7] So fibre is no switch against hunger, but it is a good reason to choose foods that last.

Where to find it

Fibre is found in oats, wholemeal bread, wholewheat pasta, brown rice, potatoes with their skins on, vegetables, fruit and pulses such as beans, lentils and chickpeas. Nuts and seeds provide some too.^[8]

In the app you can enter fibre if you want to. The daily total then shows you where you stand.