FACT SHEET: Fibre

Dietary fibre is a type of carbohydrate found in plants that passes through the

digestive system mostly undigested, supporting gut health, fullness, and blood sugar

control.

When You Don’t Get Enough Fibre

Not eating enough fibre can lead to:

• Constipation – harder, less frequent bowel movements

• Bloating or discomfort

• Increased hunger

• Higher blood sugar spikes

• Higher cholesterol levels

Most Australians only get half of what they need each day!

Recommended intake: Adults: 25–30 g fibre per day (at least 5 serves of veg, 2 of fruit, plus wholegrains and legumes)

Simple Ways to Add More Fibre

Meal / Snack	Easy Fibre Boosters	Quick Tip
Breakfast	Oats, wholegrain toast, high-fibre cereal, chia seeds, berries	Sprinkle chia or linseeds on yoghurt or oats
Snacks	Fruit, popcorn, roasted chickpeas, nuts	Swap biscuits for fruit + handful of nuts
Lunch	Wholegrain wraps, lentil soup, salads with beans	Add lentils or chickpeas to salads
Dinner	Brown rice, quinoa, barley, sweet potato, extra veg	Fill half your plate with colourful vegetables
Drinks	Smoothies with oats, berries, or psyllium husk	Add frozen cauliflower for hidden fibre boost!

Top High-Fibre Foods

• Legumes: lentils, chickpeas, kidney beans

• Wholegrains: oats, barley, quinoa, wholegrain bread/pasta

• Fruit: apples, pears, berries, bananas

• Veggies: broccoli, carrots, peas, corn, sweet potato

• Seeds & nuts: chia, linseed, almonds, sunflower seeds

If you want more information, tips for success to help with constipation, bloating- make an appointment today!

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Helen Dean is an Accredited Practising Dietitian and founder of Stepping Stones With Helen Dean. She supports families, children, adolescents and adults with their food and body challenges, from fussy eating and ARFID to eating disorders and ADHD. What sets her practice apart is the seamless combination of nutrition expertise with therapeutic counselling, addressing not just the “what” of eating, but the “why” behind it.