Fibre is an essential part of a healthy diet, yet only 28% of adults and 42% of children are consuming an adequate amount of fibre every day. [1] A low fibre intake can lead to a range of issues such as digestive issues like constipation and bloating to an increased risk of chronic conditions including heart disease, type 2 diabetes and colorectal cancer.
The good news is that with a few simple changes, you can easily boost your fibre intake and start reaping the benefits for your health.
What is Fibre?
Fibre is a type of carbohydrate that the body cannot digest. Instead of being broken down and absorbed like other nutrients, fibre passes through the digestive system, providing various health benefits along the way. Fibre is found in plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
There are 4 main types of fibre:
1. Soluble Fibre
Dissolves in water to form a gel-like substance in the digestive tract. This fibre type aids in maintaining healthy blood sugar levels, promotes satiety and supports heart health.
Sources of soluble fibre include Oats, psyllium husk, legumes (lentils, chickpeas, beans) and fruit.
2. Insoluble Fibre
Adds bulk to stool and helps food pass through the digestive system, preventing constipation and promoting regular bowel movements.
Sources include - Whole grains (brown rice, wholemeal bread, whole wheat pasta), nuts, seeds, and the skins of fruits and vegetables.
3. Resistant Starch
Resistant starch is a carbohydrate that resists digestion in the small intestine and ferments in the large intestine. As the fibres ferment they act as a prebiotic and feed the good bacteria in the gut. It also helps with blood sugar regulation.
Sources include - Cooked and cooled potatoes, green bananas, lentils and whole grains.
4. Prebiotic Fibre
Specifically feeds the good bacteria in the gut, helping to maintain a healthy microbiome and improve digestion.Sources include: Garlic, onion, leeks, asparagus, and legumes.
How Much Fibre Do We Need? [2]
The Australian Dietary Guidelines (AGHE) recommend:
Males: At least 30g of fibre per day
Females: At least 25g of fibre per day
However, the average Australian diet falls well short of these targets. Increasing your intake of plant-based foods is key to reaching your daily fibre needs.
Key benefits of fibre rich foods:
Gut Health: Fibre feeds beneficial gut bacteria, supports digestion, and promotes regular bowel movements.
Lowering Cholesterol: Soluble fibre binds to cholesterol in the gut, preventing it from being absorbed into the bloodstream, reducing overall cholesterol levels.
Preventing Bowel Cancer: High-fibre diets promote a healthy digestive system, reducing the risk of colorectal cancer.
Weight Loss & Appetite Control: Fibre increases satiety (feeling full) and slows digestion, helping to stabilise blood sugar levels and regulate appetite.
A sample day of eating high fibre: [3]
Breakfast
Oats with chia and berries (9g fibre)
½ cup rolled oats (4g)
1 tablespoon chia seeds (5g)
½ cup fortified soy milk
½ cup mixed berries (2g)
1 tablespoon almonds (1.5g)
Morning Snack
2 cups air-popped popcorn (4g)
Lunch
Brown rice and lentil salad (9g fibre)
½ cup cooked brown rice (2g)
½ cup cooked lentils (4g)
½ cup roasted pumpkin (3g)
½ cup baby spinach and rocket (1g)
¼ avocado (2.5g)
1 tablespoon sunflower seeds (1.5g)
Olive oil and lemon dressing
Afternoon Snack
Soy yoghurt with flaxseeds and apple (4g fibre)
150g plain soy yoghurt
1 small apple (3g)
1 teaspoon flaxseeds (1g)
Dinner
Tofu with sweet potato and greens (5g fibre)
120g grilled tofu
½ cup cooked sweet potato (3g)
½ cup steamed broccoli (2g)
1 teaspoon olive oil
Evening Snack
Dark chocolate and nuts (4g fibre)
2 squares (20g) dark chocolate (2g)
10 almonds (1g)
1 tablespoon sunflower seeds (1g)
Tips for Increasing Fibre Intake:
Choose whole grains over refined grains.
Add legumes (lentils, chickpeas, black beans) to meals for a fibre boost.
Keep the skin on fruits and vegetables when possible.
Include nuts and seeds in your diet daily.
Try cooked and cooled pasta and potato
Opt to consume at least 3 different colours of fruit and vegetables daily.
When increasing fibre intake, go slowly and drink plenty of water to reduce GI side effects. Remember all types of fibre have health benefits so eat a variety of fibre-containing foods.
If you want to find out more about your individual fibre needs and how to improve your diet, book a consultation with Melissa.
Author: This blog post was written by Melissa D'Elia (APD)
Book your free discovery call now to find out how Melissa can assist you.
Disclaimer: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult with your Dietitian or GP for individualised advice
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