Easy fibre boosts - Which?

Most of us don't eat enough high-fibre food, even though it's crucial for our health, from good digestion and feeling satisfied and full, through to helping keep some diseases at bay. Adults should have 30g daily and children 15-25g daily, depending on their age (after 16, it's 30g, like adults), according to the 2023 National Diet and Nutrition Survey. However, UK intake across the board falls below these recommendations, with the average person managing 16-19g of fibre daily, and just 4% of us managing to hit the daily target. So here are some simple swaps to help you get more in your diet.