Why fibre deserves a spot on your plate

From fad diet trends to protein hype, nutrition headlines are louder than ever. But among all the noise, one key nutrient often gets overlooked – fibre. It might not be flashy, but fibre plays a powerful role in supporting good health, from keeping our digestive system happy to reducing the risk of chronic disease, including cancer. That is why our recipes are built around high fibre foods such as fruit, vegetables, wholegrains and legumes.

So what exactly is fibre, and why does it deserve a starring role on your plate?

What does dietary fibre do?

Fibre is an unsung hero when it comes to keeping our digestive system healthy and reduces the risk of bowel cancer, heart disease and diabetes. Here are some of the ways dietary fibre reduces risk:

• Helps move waste through the bowel faster, reducing the time harmful substances spend in contact with the bowel lining.
• Feeds beneficial bacteria in the gut, which produce compounds that help protect the bowel lining.
• Provides a wide range of phytochemicals that that may help protect against cancer.
• Helps you feel fuller for longer, which can support maintaining a healthy body weight.

3 types of dietary fibre

Different types of fibre are found in foods such as fruit, vegetables, wholegrains, legumes, nuts and seeds. Each type plays a different role, and together they work to keep the digestive system healthy.

Soluble fibre

Soluble fibre is a soft, gel-like type of fibre found in foods such as fruit, vegetables, oats, barley and legumes. It absorbs water and slows the movement of food through the stomach and small intestine. This lowers blood glucose levels after eating and lowers cholesterol levels.

Insoluble fibre

Insoluble fibre is the hard and rough type, which is found in outer skins and surfaces of wholegrains, fruits, vegetables, nuts and seeds. It adds bulk to the contents of the digestive system, helping food move through the bowel and supporting regular bowel movements.

Resistant starch

Resistant starch is found in foods such as unripe bananas, legumes (including beans and lentils), and cooked and cooled potato, rice and pasta. Unlike most starch, resistant starch passes through the stomach and small intestine undigested. When it reaches the large intestine, it is fermented by good bacteria to keep the bowel healthy.

How much should I eat?

The recommended dietary fibre intake varies by life stage and gender. For adults, the recommended intake is 30g per day for men and 25g per day for women. To help achieve these levels, we recommend that adults and older children eat:

• 4-6 serves of different bread and cereal foods each day with at least two-thirds wholegrain or wholemeal varieties.
• 2 serves of different types of fruit per day.
• At least 5 serves of different vegetables, including legumes, each day.

Top tip: ‘Eat a rainbow’ – the more colour on your plate, the wider the range of fibre and nutrients you’ll get.

Simple ideas to start increasing fibre intake

➡️ Add a serve of vegetables

Try adding another serve of vegies to your day. This could be avocado on toast at breakfast, a vegetable soup for lunch, or an extra serve of vegetables with dinner. One serve of vegies is only 75g, which is about 1/₂ cup of cooked peas or beans, 8 carrot sticks or 6 cherry tomatoes.

➡️ Make a savvy swap

Simple swaps to wholegrain versions of everyday foods can boost your intake of fibre, vitamins and minerals. Choosing wholemeal, wholegrain or rye bread provides about 1.5 times more fibre than white varieties.

➡️ Add legumes more often

Legumes (peas, beans and lentils) are perfect in soups, salads, snacks and meals. Keep canned beans, chickpeas and dried lentils in the pantry for a quick, affordable and easy source of protein and fibre.

Try these fibre-packed recipes

Breakfast

Fruit salad parfait – made with fruit and muesli, this recipe is a good source of fibre and a great way to start the day.

Lunch

Cauliflower and barley salad – barley provides a serve of wholegrains, and combined with salad vegetables, makes this a fibre-rich meal.

Dinner

Chicken cacciatore – packed with vegetables, this recipe is an excellent source of fibre. Leftovers are also great in a wrap for lunch the next day.

Snacks

Oat and dried fruit flapjacks – the combination of oats, fruit and seeds makes this a nutritious, fibre-rich snack. One slice provides 5g of fibre.

Remember!

When adding more fibre to your diet, take it slowly to avoid possible tummy discomfort and be sure to drink plenty of water.