Fibre (general dietary)
What it is
One of the best-supported nutrients in science. A Lancet meta-analysis of 185 studies found each additional 8 g/day reduces heart disease risk by 19% and type 2 diabetes risk by 15%. Most adults get only half the recommended amount. Soluble fibre (oats, psyllium, legumes) lowers cholesterol and blood sugar; insoluble fibre (bran, vegetables) supports regularity and feeds beneficial gut bacteria.
Dose
25–38 g/day total from food and supplements; increase intake gradually by 5 g per week to avoid bloating
Time of day & tips
Take with a large glass of water. Increase dose gradually over 2–3 weeks to avoid bloating. Space fibre 1–2 hours away from medications and from minerals (iron, calcium, zinc) — fibre can reduce their absorption. Spread across meals if total >10 g/day.
Compare or learn more
Compare with another supplement →
Browse by symptom →
Open the full interactive view →