About Fibre (NSP)
Fibre is the part of plant foods that the small intestine cannot digest. The value shown here uses the UK NSP method (Non-Starch Polysaccharide, also called the Englyst method), which measures cellulose, hemicelluloses, pectins and gums. The US-style AOAC method gives higher numbers because it also includes resistant starch and lignin; NSP figures are roughly 0.7× the AOAC equivalent. Fibre divides into soluble (e.g. oats, beans, apples — feeds gut bacteria, helps lower LDL cholesterol, slows glucose absorption) and insoluble (e.g. wholegrains, vegetable skins — adds bulk, speeds transit, prevents constipation). The UK SACN target is 30 g/day for adults; UK average intake is around 19 g/day. Wholegrains, pulses, vegetables, fruit, nuts and seeds are the only meaningful sources — animal products contain none.
Low fibre intake is associated with constipation, less favourable lipid profile, poorer glycaemic control, increased risk of colorectal cancer, type 2 diabetes, and cardiovascular disease. Reduced microbial diversity in the gut and lower production of short-chain fatty acids such as butyrate, which nourish the colon lining.
Very high intakes — particularly increased suddenly — can cause bloating, gas, and abdominal discomfort. People with IBS, IBD or strictures may need to moderate fermentable fibre. Increase fibre gradually with adequate fluid (water) to minimise side effects; the gut microbiome adapts within a few weeks.
Foods Containing Fibre (NSP)
816 foods with recorded data, ranked highest first. Showing 101–200 of 816. Values per 100g fresh weight.
* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.