Adults should eat less free sugars and increase their daily fibre intake from around 18 grams to 30 grams, a new report says.
The Scientific Advisory Committee on Nutrition (SACN) said people should consume a balanced diet which includes carbohydrate-rich foods that are low in free sugars and high in fibre.
Experts say this will "improve bowel health" and can "help prevent heart disease".
"There is strong evidence in the report to show that if people were to have less free sugars and more fibre in their diet they would lower their risk of cardiovascular disease, Type 2 diabetes and bowel cancer," Dr Ann Prentice, chair of the SACN, said.
It's already clear most of us eat too much, so the focus really needs to be how, as a country, we go about changing our sugar-eating habits.
Sugar can be labelled in multiple ways, making it harder to spot.
ITV News looked the added sugars in several everyday food products.