Gut Feeling: Why Fibre Deserves a Spot on Your Plate Every Day

Fibre might not be the most glamorous nutrient, but it’s one of the most powerful when it comes to protecting and improving your health. Found in plant foods, dietary fibre plays a crucial role in digestion, heart health, and disease prevention — yet many of us aren’t getting enough.

How Much Fibre Do We Need?

In Australia, the recommended daily intake (RDI) of fibre is:

• 25 grams per day for women
• 30 grams per day for men

Unfortunately, most adults fall well short of this target.

These values are set as the Adequate Intake (AI) for adults to reduce the risk of chronic disease and support healthy bowel function.
(Source: NHMRC Nutrient Reference Values for Australia and New Zealand, 2006)

What Is Fibre and Where Can You Get It?

Fibre is the part of plant foods our bodies can’t fully digest, and it comes in two main types:

• Soluble fibre, which dissolves in water and helps lower blood cholesterol and control blood glucose (found in oats, legumes, apples, and psyllium).
• Insoluble fibre, which adds bulk to stool and keeps your digestive system moving (found in wholegrains, nuts, seeds, and vegetable skins).

Good sources of fibre include:

• Wholegrain breads and cereals
• Lentils, chickpeas, and beans
• Fruits like berries, pears, and apples
• Vegetables like broccoli, carrots, and leafy greens
• Nuts and seeds

The Health Benefits of Fibre

Consuming enough fibre every day is linked to:

• Improved digestion – preventing constipation and promoting regularity
• Lower risk of bowel cancer – one of the most common and deadly cancers in Australia
• Heart health – by reducing “bad” LDL cholesterol
• Blood sugar regulation – helping manage or reduce the risk of type 2 diabetes
• Weight management – as fibre helps you feel fuller for longer

(Sources: Australian Dietary Guidelines 2013; Cancer Council Australia; Diabetes Australia)

Small Changes Make a Big Difference

Increasing your fibre doesn’t have to be complicated. Start your day with a bowl of high-fibre cereal, snack on fruit, add legumes to your meals, and switch to wholegrain versions of bread, rice, and pasta.

Fibre may be invisible, but its impact on your health is anything but. A little more each day can make a big difference to your long-term wellbeing.