TL;DR
Fibre is essential for supporting digestive health, a balanced microbiome, and overall wellbeing. Yet most Australians don’t get enough. Here are five easy, everyday ways to boost your fibre intake through whole foods and Vitable Clean Greens.
Why Fibre Matters for Gut Health
Your gut microbiome - the community of trillions of bacteria living in your digestive system - plays a vital role in your overall health. Fibre is one of the main nutrients that helps this ecosystem thrive.
When you eat fibre, your gut bacteria ferment it into short-chain fatty acids (SCFAs). These compounds help maintain the gut lining, may support balanced immune function, and are linked with healthy digestion and metabolism. Additionally, fibre can help to promote weight loss by stimulating the release of GLP-1, a hormone that signals fullness, helping you control appetite without costly medications.
Fibre also helps to:
- Support regular bowel movements
- Balance blood sugar levels
- Support cholesterol metabolism
However, around 90% of Australians fall short of their daily fibre goals (30g for men, 25g for women, according to the NHMRC).
So, how can you naturally add more fibre to your day?
1. Add Legumes to Meals
Legumes are rich in fibre and plant-based protein. Their low glycaemic index (GI) helps maintain steady energy levels and prolonged fullness.
|
Legumes |
Fibre (per ½ cup cooked) |
|
Lentils |
8g |
|
Chickpeas |
6g |
|
Black beans |
7g |
|
Kidney beans |
6g |
Tip: Add rinsed chickpeas or black beans to salads, or blend lentils into soups for extra fibre.
2. Include Nuts and Seeds Daily
Nuts and seeds provide both soluble and insoluble fibre, which together support digestive comfort and microbiome balance.
|
Food |
Fibre (per serve) |
|
Chia seeds (2 tbsp) |
~10g |
|
Almonds (handful) |
~3.5g |
Tip: Stir chia or flaxseeds into yoghurt, smoothies or porridge. They’re also a great source of omega-3 fatty acids and magnesium.
3. Make Vegetables the Main Event
Vegetables and fruit naturally contain both fibre and plant compounds that nourish beneficial gut bacteria. Keeping the skin on (where possible and edible) maximises fibre content.
|
Food |
Fibre (per serve) |
|
Pear (medium, with skin) |
6g |
|
Raspberries (1 cup) |
8g |
|
Avocado (medium) |
10g |
|
Broccoli (1 cup cooked) |
5g |
Tip: Swap pasta for zucchini noodles, white rice for cauliflower rice, or make vegetable-based soups and curries.
4. Choose Wholegrains Over Refined
Wholegrains retain the bran and germ, which are rich in fibre and key nutrients like B vitamins and minerals. Switching from refined grains to whole versions supports digestive regularity and balanced energy.
|
Grain |
Fibre (per cup cooked) |
|
Oats (rolled or steel-cut) |
4g |
|
Quinoa |
5g |
|
Brown rice |
3.5g |
Tip: Start your day with overnight oats or swap to wholemeal pasta for a simple fibre boost.
5. Add a Fibre-Friendly Supplement
If your diet feels limited or you’re working toward better gut balance, a fibre-rich greens supplement can be an easy way to top up.
Vitable Clean Greens contains premium organic greens, antioxidants, and soluble fibre to support healthy digestion and microbiome diversity. It includes Sunfiber® (Partially Hydrolysed Guar Gum) - a gentle, clinically studied prebiotic fibre that encourages the growth of beneficial gut bacteria and supports comfortable regularity.
Things to Keep in Mind
- Hydration matters: Fibre needs water to do its job effectively. Aim for 2–3 litres per day.
- Increase gradually: Add fibre slowly to give your digestive system time to adapt.
- Personalised guidance: If you’re unsure about your fibre needs, speak with a healthcare professional or nutritionist for tailored advice.
References
- Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet (2019). PubMed
- McDonald D et al. American Gut: An Open Platform for Citizen Science Microbiome Research. mSystems (2018). ASM
- Chen Y et al. Dietary Fibre Intake and Gut Microbiota in Human Health. Frontiers in Nutrition (2022). PMC
