Fibre – The Unsung Hero of Good Health
- Bridgette Matthewson
- Sep 23
- 3 min read
When we think of nutrients that support good health our minds often jump to protein, vitamins or even healthy fats. But there’s one humble nutrient that deserves the spotlight far more often than it gets: fibre.
In today’s fast-paced world, convenience is king. Many of us rely on quick meals, takeaways and packaged snacks to get through the day. Unfortunately, these foods are often low in fibre – leaving a noticeable gap in our daily intake, and over time in our health.
Fibre is best known for its role in promoting regular bowel movements, but that’s just the tip of the iceberg. Fibre plays a critical role in maintaining gut health, blood sugar regulation, cholesterol levels, and even weight management.
The gut microbiome is a diverse community of bacteria that live in your digestive tract. These tiny microbes thrive on fibre, particularly certain types known as prebiotics, which fuel the growth of beneficial bacteria. When your microbiome is well-fed, it supports your immune system, and therefore supports overall health. It’s hard to believe such a powerful nutrient is often overlooked in our everyday diets.
How Much Fibre Is Recommended?
Most adults should aim for 25–30 grams of fiber per day – but the reality is that many people get only half this recommended amount.
The good news? With just a few tweaks to your daily meals, it’s totally achievable.
Where to Find Fibre-Rich Foods
Fibre is mostly found in plant-based foods, especially when eaten in their most whole and natural forms. Here are some of the top sources:
Whole grains (like oats, quinoa, wholewheat bread and pasta)
Vegetables
Fruits (particularly when eaten with the skin, where ever possible)
Legumes (think lentils, chickpeas, beans and split peas)
Nuts and seeds (chia seeds, flaxseeds, almonds and sunflower seeds)
Simple Swaps to Boost Your Fibre Intake
Adding more fibre doesn’t have to mean a total dietary overhaul. Here are some easy ideas to start incorporating more fibre into your day:
Swap white bread for whole grain or seeded bread
Add a tablespoon of chia or flaxseeds to your morning oats or smoothie
Choose popcorn as a snack instead of chips or crackers
Mix lentils or beans into soups, stews, wraps, tacos or pasta dishes like spaghetti bolognese
Snack on fruit with skin on, like apples or pears
Include a side of roasted vegetables or salad with meals
Small changes like these can quickly add up and help you meet your daily fibre needs.
While we won’t get too technical, it’s worth knowing that different types of fiber serve different functions in the body. Some help soften stool and relieve constipation while others feed your gut and help firm things up if you’re struggling with diarrhea. A variety of plant-based foods naturally gives you a mix of these different types of fibre – yet another reason to diversify your plate.
Not sure if you’re getting enough or unsure of what type(s) of fibre you should be focusing on to achieve your specific health goals?
Speak to one of our a registered dietitians today, to help you assess your intake and make practical and personalised changes.
We have branches in Lonehill, at Concourse Medical Centre, and in Broadacres, at The Paddock Medical Centre.
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