Are You Eating Enough Fibre? The Surprising Truth Revealed

Do you think you’re eating enough fibre in your diet? The question is simple, but most people aren’t sure of the answer. Modern eating habits tend to lean heavily on junk and refined foods. These options are delicious, but they often fall short when it comes to fibre.

According to research, most Australians do not meet their daily fibre intake. The gap may not seem like a big deal, but not eating enough fibre can have a negative effect on how your body functions over a period of time.

Thankfully, fixing your fibre intake doesn’t require a complete diet overhaul. A few small, practical changes can make a real difference for your health.

What Is Fibre and Why It Matters for Your Health

Fibre is a type of plant-based carbohydrate that isn’t fully digested by the human body. Instead, it moves through the small intestine (the initial part of your gut) and is digested by the bacteria in your lower gut to produce substances that are important for your health.

It is well said that a healthy gut is the key to a healthy body. Some types of fibres can also act as a prebiotic, meaning it feeds the bacteria in your gut and promotes a healthy gut microbiome, which plays a major role in supporting your overall health, including hormonal health, immune health, and mental health.

These are some of the major health benefits of fibre:

• Supports overall digestive health
• Helps you feel fuller for longer
• Facilitates regular bowel movements
• May help control blood sugar levels
• May help manage appetite and support weight loss
• May help prevent constipation and haemorrhoids
• May reduce the risk obesity, high cholesterol, and heart disease

There are two main types of dietary fibre:

1. Soluble fibre: It dissolves in water and helps support healthy digestion by making your stool softer and easy to pass.
2. Insoluble fibre: It doesn’t dissolve in water, but it adds bulk or roughage to your stool, allowing natural and regular bowel movements.

Fibre works quietly in the background, but it plays a big role in how the body feels each day.

How Much Fibre Do You Really Need Daily?         

According to the Australian Dietary Guidelines, the recommended approximate daily fibre intake for Australians is as follows:

• Women need around 25 g of fibre per day.
• Men need around 30 g of fibre per day.
• Children (1-15 years) need around 15-20 g of fibre per day.
• Children (15-18 years) need around 20-28 g of fibre per day.

However, many people consume significantly less than this.

Are Australians Getting Enough Fibre?

There’s a clear “fibre gap” in Australia, as most adults are falling short of the recommended levels. On an average, most Australians consume only 20-25 grams of fibre daily. This makes it extremely important for Australians to prioritise a fibre-rich diet. 

Signs You Are Not Eating Enough Fibre

Your body often sends signs when it isn’t getting enough fibre. It may impact various aspects of your overall health. These are some of the common signs you may not be eating enough fibre:

• Irregular digestion
• Small, dry stools
• Haemorrhoids
• Bloating and gas
• Post-meal energy crashes
• High cholesterol levels
• Weight gain
• Skin irritations
• Hormonal imbalance

If you are experiencing any of the above, maybe it’s time for you to reflect on your daily fibre intake.

Easy Ways to Increase Your Fibre Intake

Improving fibre intake doesn’t need to feel complicated. Making small swaps in your diet can make a noticeable difference over time. Try to accommodate these fibre-rich swaps into your daily routine:

• Add chia seeds, pumpkin seeds, or flaxseeds to breakfast.
• Swap refined flours for wholegrain options.
• Swap sugary cereals for fruit, nuts, and oats.
• Eat whole fruits instead of fruit juices.
• Do not peel the skins of potatoes, apples, etc.
• Include lentils or beans in meals a few times a week.
• Snack on fruits, nuts, or yoghurt with seeds.

Furthermore, you can prioritise fibre-rich foods in your daily diet. These are some of the common high-fibre foods you can consider:

• Legumes: Kidney beans, red beans, lentils, chickpeas, peas, etc.
• Grains: Brown rice, oats, wheat, barley, etc.
• Vegetables & fruits: Broccoli, carrots, sweet potatoes, berries, etc.
• Nuts: Almonds, pistachios, hazelnuts, etc.
• Seeds: Flaxseeds, chia seeds, sunflower seeds, etc.

Always go slow and steady while increasing fibre in your diet, as a sudden increase in fibre consumption may feel uncomfortable. Drinking enough water also helps the body adjust to the increased fibre intake and prevents bloating.

Where Do Fibre Supplements Fit In?

You should always aim to get fibre from your food. But sometimes, busy routines make it harder to meet fibre needs through diet alone. This is where fibre supplements may help. The best fibre supplements are usually the ones with clean ingredients and minimal additives that are easy to include in a daily routine. Fibre supplements are not a replacement for whole foods, but they can support intake when needed.

6 Best Fibre Supplements in Australia:

If you want to include fibre supplements in your diet to boost your fibre intake, here are the top 6 products you can consider using after consulting a certified dietician or healthcare professional:

Lifestream Fibre Biotics Powder

Lifestream Fibre Biotics Powder is a natural fibre supplement that helps maintain a healthy balance of beneficial intestinal bacteria and supports normal bowel movements.  

Metamucil Fibre Gummies

Metamucil Fibre Gummies are a convenient, easy-to-take option for those who prefer something chewable over powders. It contains a prebiotic plant-based fibre blend to support digestive health.

Kfibre Essential Gut Health Fibre Oral Powder

Kfibre Essential Gut Health Fibre Oral Powder is a fibre supplement popular for its natural prebiotic fibre made from Australian sugarcane. It helps support gut microbiome and digestive health.

Bonvit Psyllium Fibre Capsules

Bonvit Psyllium Fibre Capsules are a fibre supplement available in a simple capsule form. The formulation contains psyllium husk, which acts as a natural bulk-forming agent to aid digestion.

Mavella Superfoods Prebiotic Fibre Powder

Mavella Superfoods Prebiotic Fibre Powder is packed with high-quality prebiotic fibres to nourish the beneficial bacteria in your gut, supporting a healthy gut microbiome and digestion.

Raw Real Food Nutrients Organic Fibre Powder

Raw Real Food Nutrients Organic Fibre Powder contains low-FODMAP certified organic prebiotic fibre from real foods, like green bananas, to promote daily digestive wellness.

Quick Daily Fibre Checklist

Now that you know everything about the importance of fibre for health and wellness, this quick daily checklist can help ensure you are consuming enough fibre:   

• Eat at least 2 fresh fruits
• Eat at least 2 meals with vegetables
• Eat a high-fibre breakfast
• Drink more fluids
• Add a handful of nuts or seeds
• Swap processed grains with wholegrains
• Stay active to support bowel movement

Consistency matters more than perfection when it comes to consuming a high-fibre diet. So, try to check as many boxes from this list as possible every day for long-term health benefits.

Bottom Line

Fibre doesn’t need to be complicated. Small, steady habits can go a long way in improving how the body feels day to day.

Most Australians could benefit from paying a little more attention to their daily fibre intake, especially with today’s fast-paced eating patterns.

Start simple. Add one extra fibre-rich food each day. Eat balanced meals every day. Over time, those small lifestyle changes can support better balance, energy, and health.

Frequently Asked Questions

Q. How much fibre should I eat each day?

A. Most adults are advised to aim for approximately 25–30 grams daily, depending on age and gender. Many people fall short of this target. Adding more whole foods like fruits, vegetables, and grains can help you meet your daily needs.

Q. What happens if I eat a low-fibre diet?

A. A low-fibre diet is often linked to feeling hungry quickly after eating, experiencing irregular digestion, and an increased risk of chronic digestive issues. It may also affect energy levels during the day. Gradually adding more fibre-rich foods into your diet can help improve overall balance.

Q. Are fibre supplements necessary?

1. Not always. A balanced diet can provide enough fibre for many people. However, fibre supplements may be helpful during busy periods or when intake is consistently low. They work best alongside whole foods, not as a replacement.

Q. What are the best food sources of fibre?

A. Oats, fruits, vegetables, wholegrain bread, beans, popcorn, and seeds are simple high-fibre foods. They are easy to include in everyday meals and snacks without making major changes in the diet.

Q. How can I hit 30 g of fibre a day?

A. You can hit 30 grams of fibre a day by swapping to wholemeal bread and pasta, eating vegetables with skins, and adding chia seeds or flax seeds into your daily meals.

Here is a sample high-fibre diet plan to hit more than 30 g fibre a day:

• Breakfast (5g fibre): Oatmeal with nuts and berries or chia seeds.
• Lunch (15 g fibre): Whole wheat wrap/brown rice with kidney beans or black beans, and avocado.
• Mid-day snack (5g fibre): Apple with skin, carrot sticks with hummus, or a handful of almonds.
• Dinner (10 g fibre): Whole wheat pasta with lentil soup and salad.

When consuming a high-fibre diet, it is essential to drink plenty of water because insoluble fibre acts like a sponge. Without enough water, high fibre intake can cause significant discomfort.

Q. How can fibre be increased without discomfort?

A. Start slowly and increase fibre gradually over time. Sudden increases may feel uncomfortable. Drinking enough water and spreading fibre intake across meals can help the body adjust more comfortably.