When did you last think about how much fibre you’re eating? Dietitian and nutritionist Bec Gawthorne says most of us would be surprised by how little we get, and how little variety there is in it.
The recommended daily intake is 25g of fibre for women and 30g for men. But low-carb and paleo-style diets that cut out grains, not eating enough fruit and vegetables, and leaning on processed food all mean most adults fall short, Bec says.
Why the type of fibre matters
“It’s not just the quantity of fibre that’s important,” says Bec. “The types of fibre are also very relevant when we’re looking to optimise our health, as they play various roles in the body.”
No matter how “clean” your diet is, she says we can all benefit from prioritising fibre. “Making one or two tweaks can reap long-term benefits. Instead of overhauling your entire diet, I recommend taking smaller steps, so these become everyday habits.”
Bec Gawthorne’s three daily fibre habits
1. Start the day with a glass of water
Water is essential for healthy digestion. If you’re eating more fibre, staying well hydrated is especially important to avoid an upset stomach.
2. Build your meals around wholefoods
Make fibre-rich wholefoods the bulk of what you eat. When you’re short on time, simple swaps and add-ons work best: add spinach or seeds to your smoothie, put an extra cup of leafy greens on your plate, or swap white bread and pasta for wholegrain bread and pulse pasta. The key, she says, is to keep it simple and achievable.
3. Feed your gut bacteria with prebiotic fibre
Prebiotic fibres are non-digestible fibres that feed the good bacteria in your gut, helping them thrive. Many prebiotic foods are also high in FODMAPs, so if they leave you bloated, Bec suggests working with a health practitioner to support your gut.
What about fibre supplements?
Food comes first, but Bec admits hitting your target every day isn’t always easy. “Our busy, modern lifestyles and sometimes suboptimal dietary choices mean consuming the recommended 25-30g of fibre every day can be a challenge. That’s why I often encourage people to consider taking a quality fibre supplement alongside making key lifestyle changes.”
If you’re thinking about a supplement, or you have ongoing digestive symptoms, talk to your GP or an Accredited Practising Dietitian about what’s right for you.
For more easy wins, see these seven pantry staples that make healthy eating easier.
