Fibre: everything you need to know

What is fibre?

Fibre is a type of carbohydrate found in plant foods such as fruits, veg, wholegrains, nust/seeds and legumes, that your body is unable to digest.

Recommended daily intake (RDI): 

Women: At least 25g / day 

Men: At least 30g / day 

Children: 5g + their age / day (e.g. 11g for a 6 year old) 

Fibre health benefits: 

• Normalises bowel habits

• Promotes a diverse microbiome & maintains good gut health (increasing immunity and decreasing inflammation)

• Lowers cholesterol 

• Improves blood glucose control 

• Increases satiety between meals

• Reduces cardiovascular risk 

• Reduces colon cancer risk 

Types of fibre: 

Soluble - This type of fibre dissolves in water to form a gel-like material. It can help slow down bowels, lower blood cholesterol and glucose levels.

Sources of soluble fibre include: oats, citrus fruits, chia seeds, avocado and bananas.

Insoluble - This type of fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular bowel motions.

Sources of insoluble fibre include: wholegrain breads and cereals, popcorn, apples and almonds.

It is important to include a combination of both types of fibre for healthy poops!

Top tips: 

• Choose wholegrain breads, rice and pasta - pulse pastas are even higher in fibre

• Add legumes (chickpeas, lentils, beans) to meals

• Aim for 5x serves of veg and 2x serves of fruit per day (and leave the skins on)

• Increase fibre intake slowly to avoid gastrointestinal discomfort 

• Increase fluid intake as you increase fibre intake, as fibre absorbs water

• Work with a Dietitian to discuss what fibre types, foods and/or supplements may be suitable for you 

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