Fibre is the new protein. Here is how to get 30 g a day on South African food

The NHS says adults need 30 g of fibre a day, and most adults in the UK manage about 20 g. On a South African plate, the easiest places to add fibre are beans next to the pap, a bowl of oats and potatoes with their skins on; a powder comes last.

Instacart, the US grocery app, reports that the share of searches containing "fiber" rose 26.4% year on year in the first half of 2026: a trend, not proof of anything. The target has not changed, and the easiest place to start is already on the plate. Here is how to build a fibre-rich day from food we already eat.

How much fibre do I actually need, and how far short am I?

The NHS (UK) target is 30 g a day for adults. Children need less: the NHS figures are about 15 g for ages 2 to 5, about 20 g for ages 5 to 11 and about 25 g for ages 11 to 16. The US reference on MedlinePlus gives a wider range of 21 to 38 g a day for older children, teenagers and adults.

The NHS also puts the average UK adult at about 20 g. If you eat like that average, that leaves a gap of roughly 10 g a day. The South African food-based dietary guidelines speak in foods rather than grams, which is where we start.

Where does the fibre come from on a South African plate?

The South African food-based dietary guidelines say it plainly: eat dry beans, split peas, lentils and soya regularly. They also say to make starchy foods part of most meals. Put the two together and you have a classic South African high-fibre meal: pap with beans, or samp and beans.

A spoon of beans stirred into the mince, lentils in the chakalaka, split peas in the soup, butternut and morogo on the side. The NHS advice matches: add pulses to stews, curries and salads, and eat plenty of vegetables with meals.

Dried beans need a little planning. The Truefood butter beans label says to soak a cup overnight, then simmer in four cups of water for one to one and a half hours.

What does a 30 g day actually look like?

The NHS gives a sample day that adds up to about 30 g. Breakfast of two slices of wholemeal toast with peanut butter and a medium orange is about 8.3 g. Lunch of wholemeal spaghetti with a lentil and tomato sauce is about 11 g. Dinner of chicken with a skin-on baked potato, carrots and green beans is about 11.2 g.

On a South African table, the same kind of day can look like this:

• Breakfast: oats instead of a refined cereal, with fruit on top.
• Lunch: brown bread rather than white, with beans or a lentil soup.
• Supper: pap or samp with beans and a vegetable, or a potato with the skin left on.
• Snacks: fruit, raw carrot sticks, or a small handful of unsalted nuts or seeds.

For anything with a label, the NHS rule of thumb is that 6 g or more of fibre per 100 g counts as high fibre.

Do oats and potato skins really make a difference?

Yes, because they are the easy wins. The NHS lists oats as a good source of fibre. MedlinePlus lists oat bran, beans and lentils among the soluble-fibre foods, the kind that turns to a gel as it is digested. The Truefood rolled oats are a wholegrain food; the label suggests half a cup of oats to a cup of water.

The skins matter too. The NHS advises eating potatoes with their skins on, and MedlinePlus notes that peeling fruit and vegetables lowers their fibre. Wash the potatoes and the butternut, and leave the peeler in the drawer.

Do I need a fibre powder or seeds?

Most of the time, no. Food brings fibre along with everything else on the plate, which a powder does not. A powder or seed is for a day when the food falls short, not a replacement for beans and vegetables.

Can chia seeds do the job on their own? Here is the label fact: a heaped teaspoon of Wellnetix chia seeds carries 1.4 g of dietary fibre. Useful on porridge, but it will not close a 10 g gap alone.

Nature's Choice psyllium husk is 100% psyllium, sold as a fibre supplement or for gluten-free baking. The Go Fibre powder gives 6 g of dietary fibre per serving from acacia fibre, Fibersol-2 and baobab. If you are browsing other daily basics, our best-selling supplements sit in one place.

Choosing a fibre top-up

Product	What it is	Ways to use it
Wellnetix chia seeds	Whole chia seeds, 1.4 g fibre per heaped teaspoon	Sprinkle dry on salads or granola
Nature's Choice psyllium husk	Ground psyllium husk, nothing added	As a fibre supplement or in gluten-free baking
Go Fibre	Acacia fibre, Fibersol-2 and baobab, 6 g fibre a serving	A daily powder; follow the serving on the label

How fast should I add more fibre?

Slowly. MedlinePlus advises increasing fibre gradually over a few weeks. A large amount added quickly can bring gas, bloating and cramps, which often settle as the gut bacteria adjust.

Drink more as you go. MedlinePlus suggests about 8 glasses of water or other fluid without kilojoules a day, because water helps fibre move through the digestive system. On a hot Highveld afternoon you will want more than that.

When is this not for me?

If your doctor or dietitian has put you on a special or low-fibre eating plan, follow that plan, not this post. The same goes if you are under a doctor's care for your digestion: ask before you change anything.

If your bowel habits change and the change lasts, see a doctor rather than reaching for a powder. Children should get their fibre from food; check with us or your doctor before giving a child a fibre powder.

And if you already eat beans a few times a week, porridge in the morning and vegetables with supper, buy nothing. You are probably close to the target already.

Questions we get asked

What are the highest fibre foods in South Africa?

Dry beans, split peas, lentils and soya, which the South African food-based dietary guidelines say to eat regularly. Add oats, brown bread, vegetables and fruit with their skins on, and seeds such as chia.

How much fibre should a child eat?

The NHS figures are about 15 g a day for ages 2 to 5, about 20 g for ages 5 to 11 and about 25 g for ages 11 to 16. Build it from food first.

Is a fibre supplement as good as food?

A powder adds fibre, but food brings it with everything else on the plate. Use a powder as a top-up on short days, and read the label before you start.

Why do I feel bloated when I eat more fibre?

MedlinePlus notes that a large amount added quickly can cause gas, bloating and cramps, which often ease as the gut adjusts. Add fibre over a few weeks and drink more water as you go.

Where these facts come from

• How to get more fibre into your diet
• Soluble vs. insoluble fiber

— the One Life Health consultants