How to Eat More Fibre

Soluble fibre

Soluble fibre dissolves in water to form a gel-like substance in your digestive system.

It can help

• Support healthy cholesterol levels
• Slow the absorption of sugar to support stable blood glucose levels
• Feed the beneficial bacteria in your gut

Good sources include

• Oats
• Barley
• Apples
• Pears
• Citrus fruits
• Beans and lentils
• Chia seeds

Insoluble fibre

Insoluble fibre doesn't dissolve in water. Instead, it adds bulk to your stool and helps food move through your digestive system.

It can help

• Support regular bowel movements
• Promote digestive health
• Reduce the risk of constipation

Good sources include

• Wholegrain bread and cereals
• Brown rice
• Nuts and seeds
• Carrots
• Broccoli
• Cauliflower
• Potato skins

The best approach?

Aim to eat a variety of plant foods every day including wholegrains, fruit, vegetables, legumes, nuts and seeds and you'll naturally get a healthy mix of both soluble and insoluble fibre.

How much fibre should I be eating?

According to the guidelines outlined by Eat For Health

• Women: 25g/day
• Men: 30g/day

How to get more fibre in your day

1. Start your day with fibre

Breakfast is one of the easiest places to increase your fibre intake.

Try this

Choose rolled oats or a high-fibre breakfast cereal.

• Add berries or sliced banana.
• Sprinkle chia seeds or flaxseeds on yoghurt.
• Swap white toast for wholegrain.

Small swaps can make a big difference.

2. Fill half your plate with vegetables

Vegetables are naturally rich in fibre and packed with nutrients.

Try this

• Add salad to sandwiches and wraps
• Include extra vegetables in pasta, curries and stir-fries
• Snack on carrot, cucumber or capsicum sticks
• Keep frozen vegetables on hand for quick meals

The more colours on your plate, the better.

3. Choose wholegrains more often

Wholegrains contain much more fibre than refined grains.

Try this

• Wholemeal or wholegrain bread
• Brown rice instead of white rice
• Wholemeal pasta
• Quinoa or barley

Look for the word "wholegrain" on the label.

4. Add beans, lentils and legumes

These are some of the richest sources of fibre and they're affordable too.

Try this

• Add chickpeas to salads
• Mix lentils into bolognese
• Include beans in soups or tacos
• Snack on roasted chickpeas

They're good for your gut and your wallet.

Build a fibre-friendly day

Breakfast 1 cup cooked rolled oats + ½ cup berries ≈ 8–10 g fibre

Lunch Half a plate of vegetables + wholegrain wrap ≈ 8–10 g fibre

Snack 1 medium apple + a handful of almonds ≈ 6–7 g fibre

Dinner 1 cup vegetables + ½ cup lentils ≈ 10–12 g fibre

Total: ≈ 32–39 g fibre

Small changes throughout the day quickly add up.