Fibre is the new protein: a low-fuss guide for busy weeks
Fibre is having its moment, and for good reason. Here is what it does, how much you need, and five swaps that don’t require a new shopping list.
If protein was the nutrient of the last few years, fibre is quickly becoming the next one. Unlike many trends, this one is well supported. Fibre is linked with better gut health, steadier blood sugar, better fullness after meals and a lower risk of several chronic diseases.
What fibre does
Fibre is the part of plant foods we don’t fully digest. Some types help keep bowel habits regular. Others are fermented by the bacteria in the large intestine, producing compounds that support the gut lining. Fibre also slows how quickly some foods are absorbed, which can help meals feel more satisfying for longer.
How much you need
Australia’s Nutrient Reference Values set an Adequate Intake of 25 g a day for adult women and 30 g a day for adult men, with higher suggested targets for chronic disease prevention. A large review published in The Lancet found the greatest benefits at intakes of around 25–29 g a day or more. Many adults eat less than this.
Five swaps that work in a real week
- Swap the cereal: choose oats or a wholegrain cereal over a refined one.
- Add a can of legumes: rinse chickpeas, lentils or four-bean mix into a salad, soup or bolognese.
- Keep the skin on: potatoes, apples and pears keep more fibre unpeeled.
- Make the snack a plant: fruit, a handful of nuts or wholegrain crackers.
- Half a plate: aim for vegetables or salad to fill about half of lunch and dinner.
Go slowly
A sudden jump in fibre can cause bloating and discomfort. Increase gradually over a few weeks, and drink enough fluid. If you have a gut condition such as IBS, some high-fibre foods may need a more tailored approach – a dietitian can help you find which ones suit you.
Fibre and the gut–brain connection
There is growing research interest in how the gut and brain communicate, including the role of gut bacteria. It is an exciting area, but much of it is still early. The practical message is already clear: a varied, plant-rich way of eating supports your gut, and your gut is part of how you feel day to day.
Steady takeaway: pick one of the five swaps and repeat it every day this week.
References
NHMRC, Nutrient Reference Values – Dietary fibre (eatforhealth.gov.au). Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434–445.