Fibre is a key nutrient that plays a vital role in digestion, heart health, and overall well-being. Despite its many benefits, many Australians are not consuming enough in their diet. According to the Australian Dietary Guidelines, adults should aim for 25–30g of fibre per day, yet the average intake is only around 20g per day - falling significantly short of the recommended amount.
If you're unsure how much fibre you're getting daily, you're not alone. Many people underestimate their intake, which can lead to digestive discomfort, irregular bowel movements, and other health concerns.
Why Is Fibre So Important?
Dietary fibre is more than just roughage—it serves as a prebiotic, providing fuel for beneficial gut bacteria. Certain fibres, such as fructans and galacto-oligosaccharides, promote the growth of Bifidobacterium and Lactobacillus, which contribute to a healthy and diverse gut microbiome.
Here are some of the key benefits of fibre:
✔ Supports gut health – Encourages the growth of good bacteria and maintains a balanced microbiome.
✔ Promotes regular bowel movements – Helps prevent constipation and keeps digestion smooth.
✔ Keeps you fuller for longer – Aids in weight management by reducing hunger cravings.
✔ Regulates blood sugar levels – Slows down the absorption of sugar, preventing spikes and crashes.
✔ Balances cholesterol levels – Helps reduce LDL (bad) cholesterol, supporting heart health.
Are You Getting Enough Fibre?
The statistics suggest, according to a report released by the CSIRO in 2019;
- 83% of Australians fail to meet their daily fibre needs
- Diets high in processed foods are a major contributor to low fibre intake
- Older adults consume even less fibre, despite needing it most for digestion and heart health
This fibre gap highlights the need for small but meaningful dietary changes to increase daily fibre consumption.
The Different Types of Fibre
Fibre comes in three main types, each with its unique role in supporting gut health:
1. Soluble Fibre
Soluble fibre dissolves in water to form a gel-like substance, slowing digestion and helping to stabilise blood sugar and cholesterol levels.
Sources: Oats, apples, citrus fruits, legumes, and flaxseeds.
2. Insoluble Fibre
Insoluble fibre adds bulk to stool and promotes regular bowel movements, preventing constipation.
Sources: Whole grains, nuts, seeds, and the skins of fruits and vegetables.
3. Resistant Starch
This unique type of fibre resists digestion in the small intestine and feeds beneficial gut bacteria.
Sources: Green bananas, cooked and cooled potatoes, lentils, and whole grains.
How Much Fibre Should You Be Eating?
Aiming for 30g of fibre per day might sound challenging, but with the right food choices, it's easier than you think. Here's what 30g of fibre might look like in a day:
- 1 medium banana = 3g
- ½ avocado = 5g
- 2 slices of whole grain bread = 6g
- 30g almonds = 4g
- 1 cup of lentils = 10g
- 1 Kiwifruit = 5.7g
Small swaps, like choosing whole grains over refined grains and adding more plant-based foods to your diet, can help you hit your daily fibre target.
Simple Tips to Increase Your Fibre Intake
- Start with breakfast – Opt for oats, wholegrain toast, or a high-fibre smoothie flaxseeds or chia seeds.
- Choose whole grains – Brown rice, quinoa, and wholemeal pasta are great alternatives to refined grains.
- Eat more plant-based foods – Include more fruits, vegetables, and legumes in your meals.
- Snack smart – Nuts, seeds, and fibre-rich snack bars are excellent on-the-go choices.
Boosting Your Fibre Intake with Vitable Clean Greens
For an easy way to add more fibre and gut-supporting nutrients to your diet, Vitable Clean Greens provides a convenient solution. Packed with organic greens, antioxidants, and premium fibre, it helps maintain a healthy digestive tract while keeping bowel movements regular. Key ingredients like Partially Hydrolyzed Guar Gum (PHGG) act as a prebiotic, encouraging the growth of beneficial gut bacteria and producing short-chain fatty acids that enhance metabolism and gut function. Green banana resistant starch further supports digestion by reducing constipation and feeding good bacteria, while bromelain from pineapple aids in protein breakdown, easing bloating and indigestion.
Can You Have Too Much Fibre?
While increasing fibre intake is essential, too much too quickly can cause digestive issues such as:
- Bloating
- Cramping
- Diarrhoea
- Constipation
To avoid discomfort, increase fibre gradually and drink plenty of water to help with digestion.
Final Thoughts
Fibre is a simple yet powerful way to support your gut health and overall well-being. By making small, intentional dietary changes—such as incorporating whole foods and staying hydrated—you can easily meet your daily fibre needs.
References
- Eat for Health. (n.d.). Dietary fibre. Retrieved from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre
- Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
- CSIRO - Gut health and weight loss report 2019
