How much fibre do I need?

Fibre is the one part of a diet where the evidence is unusually consistent, across both long-term cohorts and controlled trials. Most people eat around half of what is recommended.

Getting there is simple food, not a supplement: beans and lentils, oats, whole grains, fruit kept whole rather than juiced, and vegetables in volume. While dieting it has a second use, since high fibre meals hold off hunger at the same calories. Raise it gradually and drink enough water, or the first week will be uncomfortable.