How much fiber do you really need to achieve optimal gut health? what does this look like in food form? Your gut health dietitian experts give you everything you need to know.

 

In Part 1, we covered the what and why of fiber, but knowing how much you need and how to hit that target (without upsetting your gut!) is the next step, especially if you’re following a low FODMAP diet.

The general daily fiber recommendation is:

• 25g per day for women
• 30g per day for men

If you have IBS or a sensitive gut, getting enough fiber without triggering symptoms can be a bit of a balancing act.

To help you out, here’s what a day of eating might look like to meet your fiber goals while mostly sticking to low FODMAP-friendly options:

Example: 25g Fibre Day (Female)

Breakfast: Porridge with chia seeds and kiwifruit

• ½ cup rolled oats (dry) – 4g
• 1 tbsp chia seeds – 5g
• 1 small kiwi fruit – 2g

Snack: Almonds and carrots

• 10 almonds – 1.5g
• Carrot sticks – 2g

Lunch: Low FODMAP chicken sandwich 

• 2 slices low FODMAP wholegrain sourdough – 4g
• Grilled chicken breast
• 1–2 tbsp low FODMAP hummus (made with canned/rinsed chickpeas) – 2g
• Slices of cucumber, spinach, and grated carrot – 2g

Dinner

• Grilled chicken with ¾  cup cooked brown rice or quinoa – 2.5g
• ½ cup zucchini + ½ cup spinach sautéed – 1.5g
  

Daily Total: ~26g fibre

Example: 30g Fibre Day (Male)

Breakfast: Porridge with banana and kiwifruit 

• ½ cup rolled oats + 1 tbsp flaxseeds – 6g
• 1 unripe (just yellow) banana – 2g
• 1 small green kiwifruit – 2g

Snack: Rice cakes with PB

• 4 seed crackers with peanut butter – ~4g

Lunch

• 1 can tuna with 1 cup cooked firm rice (cooled) – 1g
• Salad with lettuce, cucumber, grated carrot – 2g

Dinner

• 1 cup cooked brown rice pasta – 3g
• 75g cup green beans + ¾ cup green cabbage + 1 carrot – 6.2g
• 1 grilled steak

Snack

• ½ cup lactose free yoghurt 
• ½ cup blueberries – 2g 
• 1 tsp chia seeds – 1g

Daily Total: ~30g fibre

Final tip:

If you’re increasing your fiber intake, go slowly and drink plenty of water. If you don’t increase your fluid intake while increasing your fiber intake, this puts you at risk of constipation, which no one really wants to experience. Increasing fiber too quickly may result in excess gas, bloating and abdominal pain, which is why we recommend gradually increasing your fiber intake over a couple of weeks.

Need help getting more fiber without bloating? Our friendly gut health dietitians can create a personalised plan that works with your symptoms and lifestyle. Get in touch today by clicking here

Published: 11th July, 2025

Author:  Kelsey Paterson, Monash FODMAP trained Dietitian