Males require roughly 30g per day

Females require around 25g per day

Eating a variety of plant-based foods will help you get enough fibre each day. This includes:

• choosing wholegrain, wholemeal and/or high fibre varieties of grain-based foods like bread and pasta
• enjoying a variety of wholegrains, such as rice, oats, quinoa, barley, polenta and buckwheat
• having two pieces of fruit and five servings of vegetables a day.

You can also boost your fibre intake with:

• a sprinkle of bran or psyllium husk on cereal, muesli or yoghurt
• a small handful of nuts and seeds as a snack
• adding legumes to meals.