Everything You Need to Know About Fibre
You have probably heard that you should be eating more fibre but what does that actually mean? How do you know if you’re earing enough, too much or not quite enough? In this blog, our nutritionist, Issy, breaks down the why and the how of fibre.
Why Fibre Matters
Most Australian adults do not reach their daily fibre targets. Yet, it is an essential nutrient that plays a key role in digestion, long-term health and how satisfied we feeling after eating.
The amount of fibre you need depends on various biological factors such as your age and gender. As per the Australian Dietary Guidelines, you should be eating:
- Males (18+): 30g per day
- Females (18+): 25g per day
What is Fibre?
Fibre is a type of carbohydrate found in plant based foods that the body can not digest. Unlike other carbohydrates that are broken down, fibre travels through the digestive system relatively intact, supporting a number of important processes along the way.
There are two main types of fibre:
- Soluble Fibre (dissolves in water): Forms a gel in the intestine that allows it to be digested easily. Which in turn, slows digestion and helps us feel fuller for longer.
- Insoluble Fibre (does not dissolve in water): Absorbs fluid and adds bulk to stools, promoting regular bowel movements and reducing the risk of constipation.
What are the Benefits of Fibre?
- Supports Digestive Health – keeps things moving in our digestive tract, reduces constipation, and nourishes healthy gut bacteria
- Lowers Cholesterol – soluble fibre can help reduce LDL (“bad”) cholesterol
- Improves Blood Sugar Levels – slows digestion which leads to a steadier release of glucose into the bloodstream
- Assists with Weight Management – foods that have a high fibre content are more filling and satisfying, which can reduce overeating and support appetite regulation
- Reduces the Risk of Chronic Disease – adequate fibre intake is linked with a lower risk of chronic conditions such as, colorectal cancer
How to Increase Your Intake of Fibre
Fibre is found in a wide variety of whole foods, including, wholegrains, fruits, vegetables, legumes, nuts and seeds.
Simple changes you can make to boost your daily fibre intake include:
- Adding legumes to meals (beans, chickpeas, lentils)
- Eating fruit and vegetables with the skin on
- Snacking on nuts and seeds
- Adding a sprinkle of bran or psyllium husk on cereal or yoghurt
- Choosing wholegrain breads, rice and pastas
- Aiming to hit your daily targets of 2 serves of fruit, 5 serves of vegetables, and 5 serves of grains will almost guarantees you’ll meet your fibre target
For example, here is a short list of some of these high-fibre foods and how much fibre they contain:
| Food | Serve | Fibre Quantity (approx.) |
| Rolled Oats | 1 cup cooked | 4g |
| Wholegrain Bread | 2 slices | 5g |
| Brown Rice | 1 cup cooked | 3.5g |
| Apple (with skin on) | 1 medium sized | 4g |
| Carrot (with skin on) | 1 medium sized, raw | 2g |
| Chia Seeds | 2 tbsp | 9g |
| Cooked chickpeas | 1 cup | 12.5g |
| Cooked lentils | 1 cup | 15g |
| Almonds | 30g | 4g |
Can You Have Too Much Fibre? Yes.
Yes – more isn’t always better. Consuming excessive amounts of fibre, especially if introduced too quickly or without enough fluid, can lead to digestive discomfort such as, bloating, gas, abdominal pains, constipation or diarrhoea. It may also lead to a reduced absorption of essential minerals such as iron, calcium and zinc.
When increasing your fibre intake, it is essential to also increase your water intake. Fibre works by absorbing water in the gut, which helps soften stools and keep things moving. Without adequate hydration, this extra fibre can actually have the opposite effect and lead to constipation, bloating or discomfort.
People with digestive conditions such as irritable bowl syndrome (IBS), Crohn’s disease or diverticulitis should be especially cautious as different types of fibre can have a varying effect on individual symptoms. Because of this, anyone with a digestive condition should seek personalised guidance from a health professional.
Issy White
Nutritionist
Want to learn more? Click below for more nutrition related information:
References:
https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre
https://nutritionaustralia.org/app/uploads/2022/03/Fibre.pdf
https://dietitiansaustralia.org.au/health-advice/fibres-your-gut-sorting-through-roughage
