If you’ve been keeping up with the latest info on nutrition, you’ve probably heard protein getting all the hype. But the fact is, fibre is just as important and in our opinion, it’s not getting anywhere near as much hype as it deserves. It’s a real quiet achiever when it comes to keeping you healthy — and most Aussies aren’t getting anywhere near enough of it, according to recent stats.
So, what’s so great about fibre, you ask? Why do you need it, and how do you actually get more of it in your day? We’re here to give you a deeper understanding of fibre and what it does for your body…
Why Fibre is So Good For You 🙌
Fibre is basically the part of plant foods your body can’t digest. And while that might not sound like a good thing, it’s actually where the magic happens. Here are the main types:
Types of Fibre & Food Sources
|
Type of Fibre |
What It Does |
Food Sources |
|
Soluble Fibre |
Dissolves in water, slows down digestion, helps lower cholesterol and keeps blood sugar steady. |
Oats, beans, peas, lentils, apples, pears, citrus fruits, berries, carrots, flaxseeds, chia seeds, psyllium husk |
|
Insoluble Fibre |
Doesn’t dissolve in water, adds bulk to stools, keeps digestion regular, and helps prevent constipation. |
Whole grains (brown rice, quinoa), nuts, seeds, potatoes (with skin), leafy greens, broccoli, cauliflower, cabbage, Brussels sprouts, green beans |
|
Fermentable Fibre |
A type of soluble (and some insoluble) fibre that’s fermented by gut bacteria, producing short-chain fatty acids that support gut health and reduce inflammation. |
Onions, garlic, leeks, asparagus, artichokes, bananas (slightly green), beans, lentils, chickpeas, oats, barley |
Together, they make a dream team for your body’s digestion. Eating enough fibre can:
✔️ Support healthy weight management
✔️ Lower cholesterol and blood sugar
✔️ Reduce the risk of heart disease, diabetes, and certain cancers
✔️ Keep your digestion regular
✔️ Feed the good bugs in your gut 🐛
The Aussie Fibre Problem
Unfortunately, most Australians are falling short when it comes to fibre.
According to the Australian Bureau of Statistics, fewer than 30% of adults meet the recommended daily intake of fibre — that’s 25g a day for women and 30g a day for men (ABS, 2022). When you look at the typical Aussie diet of white bread, processed snacks, and not enough veggies, it’s not really that surprising.
But it is a big deal. Low fibre intake has been linked to constipation, gut issues, higher cholesterol, and a greater risk of chronic disease (NHMRC, 2013).
High-Fibre Foods to Load Up On 🥦🍎🥔
Lucky for us, nature has packed plenty of fibre into the foods we already love. Some of the best fibre-rich foods include:
-
Fruit: apples, pears, berries, citrus, kiwi
-
Veggies: carrots, pumpkin, leafy greens, broccoli, Brussels sprouts, peas
-
Legumes: chickpeas, lentils, beans (kidney, black, butter, you name it)
-
Whole grains: oats, brown rice, quinoa
-
Nuts & seeds: almonds, chia seeds, flaxseeds, sunflower seeds
(And the best part? When you choose Spray-Free or Certified Organic, you’re not only upping your fibre intake — you’re also skipping the pesticide residues often found on conventional fruit and veg. And getting far more nutrition.)
Tips for Sneaking More Fibre into Your Day ✨
Getting enough fibre doesn’t have to be complicated. Here are some easy swaps and habits that can add up:
-
Eat a wider variety of plant foods – the more colours and types of fruit, veg, legumes, nuts and seeds you include, the happier your gut will be. Aim for 30 different plant foods a week (psst… our 30-Day Challenge is the perfect way to get started — download it free here!).
-
Keep the skin on your apples, pears and potatoes (that’s where lots of fibre hides!).
-
Add a spoonful of chia or flaxseeds to your smoothie or brekkie bowl.
-
Throw beans or lentils into soups, salads, and pasta dishes.
-
Snack on veggie sticks or nuts instead of chips.
-
Drink plenty of water – fibre works best when you stay hydrated.
Pro tip: add fibre gradually. If you go from zero to chickpeas-three-times-a-day, your gut might get a little… vocal about it.
Bottom Line 🍽️
Fibre might not get the glory that protein does, but it’s just as important — perhaps even more so. If most of us made a few small changes (like swapping white bread for wholegrain or snacking on carrots instead of crackers), we’d easily hit the daily target and our guts would be much happier for it.
So next time you’re stocking up your kitchen, think of fibre as your gut’s best mate and try to include it on every plate. 💚
References
Australian Bureau of Statistics. (2022). Australian Health Survey: Nutrition First Results – Foods and Nutrients, 2011–12. Retrieved from https://www.abs.gov.au
National Health and Medical Research Council (NHMRC). (2013). Australian Dietary Guidelines. Canberra: NHMRC.
Mayo Clinic. (2023). Dietary fibre: Essential for a healthy diet. https://www.mayoclinic.org/dietary-fiber
Healthline. (2023). Why Is Fiber Important in Your Diet? https://www.healthline.com/nutrition/why-is-fiber-good-for-you
Harvard T.H. Chan School of Public Health. (2023). Fiber • The Nutrition Source. https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/
