Most people in the UK know, at least vaguely, that they ought to eat more fibre; far fewer know how much they actually need or how far short of it they fall. Government guidance sets the target for adults at 30g a day, yet the average adult manages only around 18–20g (British Dietetic Association, 2021; NHS, 2026). Working out how to get 30g of fibre a day is therefore less a question of finding an exotic ingredient than of making a handful of ordinary changes – and, for some people, using a convenient fibre product to close whatever gap remains. This article sets out what the evidence says, what 30g looks like on a plate and where Herbalife products may reasonably fit.

Why the UK fibre target is 30g a day

The 30g figure comes from the Scientific Advisory Committee on Nutrition (SACN), whose 2015 review of carbohydrates and health recommended that average fibre intake should rise to 30g a day for everyone aged 16 and over, with lower targets for children – roughly 15g for those aged two to five and 20g for those aged 11 to 15 (Quadram Institute, 2015). The same report is better remembered for its advice to halve free sugar intake; the Quadram Institute (2015) has argued that the fibre recommendation was of equal importance, though it attracted a fraction of the headlines.

The NHS (2026) now gives slightly simplified targets for children of about 15g between two and five years, 20g between five and 11 and 25g between 11 and 16. Children aged 11 to 18 currently average only 16g, so the shortfall is not confined to adults.

What the research behind the target shows

The most frequently cited piece of evidence is a series of systematic reviews and meta-analyses published in The Lancet (Reynolds et al., 2019). Drawing on 185 prospective study publications and 58 clinical trials, the authors found that people with the highest fibre intakes had a 15–31% lower risk of all-cause mortality, coronary heart disease, type 2 diabetes and colorectal cancer than those with the lowest intakes. The relationship appeared to follow a dose–response pattern; the greatest benefits were seen at intakes of around 25–29g a day and, in many analyses, the curves showed no plateau – suggesting that benefit may continue at higher intakes.

Two qualifications matter here. First, most of this evidence is observational, so it shows association rather than proof of cause; people who eat more fibre tend to differ in other ways too, although the trial data on intermediate markers such as cholesterol and body weight point in the same direction (Reynolds et al., 2019). Second, these findings relate to whole dietary patterns built around wholegrains, pulses, vegetables and fruit. They are not evidence that any single food or supplement prevents disease – and nothing in this article should be read as suggesting otherwise.

Soluble and insoluble fibre: why variety matters

‘Fibre’ is not one substance. Soluble fibres, such as the pectins in fruit and the beta-glucans in oats, absorb water and form a gel-like material in the gut; insoluble fibres, such as the cellulose in wheat bran and nuts, add bulk (British Dietetic Association, 2021). Most plant foods contain a mixture, which is one reason dietitians tend to recommend a range of sources rather than relying heavily on one. A diet that reaches 30g entirely through bran cereal is technically compliant, but arguably misses the point.

How to get 30g of fibre a day from food

The NHS (2026) illustrates the target with a fairly unremarkable day of eating, which is perhaps its most useful feature. Two slices of wholemeal toast with peanut butter and a medium orange provide about 8.3g; wholemeal spaghetti with a lentil and tomato sauce about 11g; and grilled chicken with a skin-on baked potato, carrots and green beans about 11.2g. Together that comes to a little over 30g before any snacks are counted. Nothing in it is unusual – the difference lies in the wholemeal bread, the lentils and the potato skin.

The changes most likely to make a difference are as follows:

• Breakfast: porridge, plain shredded wholegrain or wholewheat biscuits in place of refined cereals, with fruit, nuts or seeds added (NHS, 2026; British Dietetic Association, 2021).
• Bread, pasta and rice: wholemeal or granary bread, wholewheat pasta, brown rice or bulgur wheat instead of the white versions (NHS, 2026).
• Pulses: lentils, beans or chickpeas added to stews, curries, sauces and salads; this is often the single largest gain for the least effort.
• Vegetables and skins: plenty of vegetables with each meal, skins left on potatoes, fruit and vegetables where practical and a bag of frozen vegetables kept in for days when fresh ones run out (British Dietetic Association, 2021).
• Snacks: fresh fruit, vegetable sticks, oatcakes, rye crackers or a small handful of unsalted nuts and seeds (NHS, 2026).

Food labels help too. Under UK labelling rules a food can be described as a “source of fibre” if it contains at least 3g per 100g and as “high fibre” at 6g or more per 100g (British Dietetic Association, 2021); comparing breakfast cereals or breads on this basis is a quick way to make better choices without changing what you eat.

Increase gradually and drink enough

A sudden jump in fibre intake is a common reason people give up. The British Dietetic Association (2021) advises increasing intake slowly to give the gut time to adjust, since bloating and wind are common in the early stages – particularly with highly fermentable fibres, and particularly in people with irritable bowel syndrome. Because fibre draws water into the bowel, drinking plenty of fluid alongside it is also recommended. Anyone with a diagnosed bowel condition is better served by speaking to a dietitian before making significant changes.

Where Herbalife products fit

We would always put food first; the evidence summarised above relates to diets, not products. That said, many of the people we coach know perfectly well what they ought to eat and still struggle to do it consistently – a rushed breakfast, a lunch eaten at a desk, an evening when cooking pulses from scratch is not going to happen. In those situations a convenient source of fibre can make the arithmetic easier.

Herbalife Oat Apple Fibre

Herbalife Oat Apple Fibre (referred to as Oat Apple Fibre throughout) is a powdered blend that provides 5g of fibre and 18kcal per 6.8g measuring spoon, mixed with 150ml of water or added to a shake. It draws on six sources – oat fibre, apple fibre, maize dextrin, soya fibre, citrus fibre and inulin from chicory – which gives a broader mix than a single-ingredient supplement. It is currently £23.06 on DietPal.

Used sensibly, one serving moves someone from a typical 20g towards the mid-20s; it does not replace the wholegrains, pulses and vegetables that make up the bulk of a high-fibre diet, and it is not intended to. Because it contains inulin and other fermentable fibres, it is worth starting with a single serving a day and increasing fluid intake, in line with the gradual approach described above. It contains soya, which matters for anyone with that allergy.

Formula 1 Healthy Meal Shake

The Herbalife Formula 1 Healthy Meal Shake (referred to as Formula 1 throughout) provides 4g of fibre and 18g of protein per serving when made as directed, alongside a broad range of vitamins and minerals. Protein contributes to the growth and maintenance of muscle mass. For people who already use Formula 1 as a breakfast, adding a spoon of Oat Apple Fibre is a simple way to bring that one meal to around 9g of fibre; for those managing their weight, replacing two daily meals of an energy-restricted diet with meal replacements such as Formula 1 contributes to weight loss. We compared Formula 1 with other UK meal replacement shakes in a recent article, which covers the nutritional detail more fully.

A fibre-focused day built around these products and ordinary food might look like this: Formula 1 with a spoon of Oat Apple Fibre at breakfast (about 9g); a wholemeal sandwich with salad and a piece of fruit at lunch; a pulse-based evening meal with vegetables; and fruit or a handful of nuts as a snack. The food does most of the work, which is how it should be. For more on building meals around protein as well as fibre, our guide to high protein foods may be useful.

Frequently asked questions

How much fibre should I eat a day in the UK?

Adults and young people aged 16 and over are advised to aim for 30g a day. The NHS gives targets of about 15g for children aged two to five, 20g for five to 11 and 25g for 11 to 16 (NHS, 2026).

Is 30g of fibre a day too much?

For most healthy adults, no. The evidence reviewed by Reynolds et al. (2019) suggested that benefit may continue above 25–29g a day, with no plateau evident in many analyses. The more common problem is increasing intake too quickly, which can cause bloating and wind; a gradual increase with adequate fluid is advised (British Dietetic Association, 2021).

Can a fibre supplement replace high-fibre foods?

Not really. Wholegrains, pulses, vegetables and fruit provide a range of fibres along with vitamins, minerals and other plant compounds, and the research behind the 30g target is based on diets rather than supplements. A product such as Oat Apple Fibre is best treated as a top-up for days when food alone falls short.

How much fibre is in Herbalife Oat Apple Fibre?

Each 6.8g measuring spoon provides 5g of fibre and 18kcal, from oat, apple, soya and citrus fibres, maize dextrin and inulin.

Getting started

If you would like a little help reaching your fibre target, you can order Oat Apple Fibre or Formula 1, or browse the wider health and wellness range and weight management products on DietPal. Orders over £100 placed before 2pm qualify for free next-day delivery; every order comes with free nutrition coaching; and every purchase is covered by our 30-day money back guarantee. If you would rather talk it through first, we are available on WhatsApp 24/7.

DietPal is run by Andrew Hill, an independent Herbalife member, personal trainer and nutrition coach. This is not official Herbalife content.

References

British Dietetic Association (2021) Fibre: food fact sheet. British Dietetic Association. [online] Available at: https://www.bda.uk.com/foodfacts/fibre [Accessed 26 October 2026].

NHS (2026) How to get more fibre into your diet. NHS. [online] Available at: https://www.nhs.uk/live-well/eat-well/how-to-get-more-fibre-into-your-diet [Accessed 26 October 2026].

Quadram Institute (2015) SACN report advises we reduce sugar and increase fibre. Quadram Institute. [online] Available at: https://quadram.ac.uk/sacn-report-advises-we-reduce-sugar-and-increase-fibre/ [Accessed 26 October 2026].

Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E. and Te Morenga, L. (2019) Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), pp. 434–445. [online] Available at: https://discovery.dundee.ac.uk/ws/files/30375889/Final_Lancet_for_John.pdf [Accessed 26 October 2026].

All references to weight management relate to the Herbalife Nutrition Weight Management Programme which includes, amongst other things, a balanced diet, regular exercise, an adequate daily fluid intake, nutritional supplementation where required and appropriate rest. Individual results will vary.

This article is for general information only and is not a substitute for advice from a GP or registered dietitian, particularly for anyone who is pregnant, taking medication or living with a medical condition.