Check your daily fibre target based on Australian Nutrient Reference Values. Most Australians don't get enough.
Dietary fibre is the part of plant foods your body can't digest. Despite not being absorbed, it has profound effects on health:
Gut health: Fibre adds bulk to stools, prevents constipation, and feeds beneficial gut bacteria. A healthy gut microbiome is linked to improved immune function, mental health, and metabolic health.
Bowel cancer prevention: Higher fibre intake is consistently associated with lower bowel cancer risk. Australia has one of the highest bowel cancer rates in the world, making fibre intake particularly important.
Heart health: Soluble fibre (found in oats, legumes, and fruits) helps lower LDL cholesterol and reduce cardiovascular risk.
Blood sugar control: Fibre slows glucose absorption, helping prevent blood sugar spikes. This benefits everyone but is especially important for people with or at risk of type 2 diabetes.
Weight management: High-fibre foods are more filling and help you feel satisfied for longer, supporting healthy weight maintenance.
Excellent sources (>6g per serve): Split peas, lentils, black beans, chickpeas, chia seeds, bran cereal.
Good sources (3–6g per serve): Wholemeal bread (2 slices ≈ 4g), rolled oats, brown rice, sweet potato (with skin), broccoli, pear (with skin), apple (with skin), almonds, popcorn.
Moderate sources (1–3g per serve): White bread, banana, carrots, berries, green beans, corn.
Quick ways to increase fibre: Switch to wholegrain bread and cereal. Add legumes to soups, curries, and salads. Eat fruit with the skin on. Snack on nuts and seeds. Add vegetables to every meal. Try psyllium husk in smoothies or water.
Important: Increase fibre gradually over 2–3 weeks to avoid bloating and gas. Drink plenty of water — fibre works best when well hydrated.
Soluble fibre: Dissolves in water to form a gel. Helps lower cholesterol and stabilise blood sugar. Found in oats, barley, legumes, fruits, and psyllium.
Insoluble fibre: Doesn't dissolve — adds bulk to stools and helps food pass through the gut. Found in wholegrain cereals, wheat bran, nuts, seeds, and vegetable skins.
Resistant starch: A type of fibre that resists digestion and feeds beneficial gut bacteria in the large intestine. Found in cooked and cooled potatoes, pasta, rice, green bananas, and legumes.
For optimal health, aim for a mix of all three types through a varied diet.
While most people benefit from more fibre, speak with your GP if you:
Have persistent constipation or diarrhoea despite adequate fibre and water. Experience significant bloating or abdominal pain when increasing fibre. Have irritable bowel syndrome (IBS) — some types of fibre may worsen symptoms (a low-FODMAP approach may help). Have inflammatory bowel disease (Crohn's or ulcerative colitis) — fibre recommendations may differ during flares. Have a bowel obstruction or stricture. Notice blood in your stools (always see your GP promptly).
If you're over 50, make sure you participate in the National Bowel Cancer Screening Program — a free home test sent to eligible Australians every 2 years.