Fibre: What is it and why do we all need more?

We all hear a lot about protein, but what about fibre? This essential nutrient has plenty of health benefits and is surprisingly easy to include in everyday meals. Keep reading for our quick guide to fibre, from what it is to how to get more of it.

 

What is fibre?

When we eat plants or the foods they produce (such as wholegrains like wheat or rice, and fruit and vegetables) most of what we eat is broken down in the small intestine. Different nutrients are then absorbed so they can be used throughout the body. (1)

However, there is a portion of the plants we eat that travel through the small intestine without being broken down. This is what we call fibre (or dietary fibre).

 

What does it do?

Fibre instead travels to the large intestine, where through a fermentation process it reacts with bacteria. (2) This creates lots of by-products which are beneficial for the body, along with gas (the kind we’re all too familiar with).

 

Different types of fibre:

There are lots of different types of fibre, but they can be broadly categorised into two types: (3, 4)

• soluble: which means it dissolves in water; soluble fibre is mostly found in fruits and vegetables
• insoluble: which means it doesn’t dissolve in water; insoluble fibre is mostly found in wholegrains.

Luckily, most high-fibre foods contain a bit of both types of fibre – so as long as we are eating plenty of variety from all five food groups there should be no worries about getting both.

 

Why is fibre important?

Overall, eating plenty of fibre keeps many systems in our body ticking along at their best. Specific benefits include: (3)

• Regular bowel movements (number 2’s)
  • There is lots of evidence to show that eating plenty of fibre keeps everything moving in our bowels at a good pace, and can both prevent and treat constipation.
• Boosting healthy bacteria in the gut
  • Fibre interacts with bacteria when fermentation happens, creating a healthy bacteria environment in our large intestine.
  • A healthy bacteria environment is important for:
    • our immune system,
    • our ability to understand when we are hungry or full, and
    • our mental wellbeing.
• Prevention of chronic diseases
  • Including Type 2 diabetes, colon cancer, and cardiovascular disease.

For active juniors, things like being able to fight off sickness and not feeling constipated can boost sports performance and prevent any missed training sessions or games.

 

How much do we need?

The amount of fibre each person needs is a little different depending on our bodies, age, and other factors.

The table below shows the minimum amount people of different ages and sexes should be aiming for. But getting more fibre than this is likely to provide even more benefits! (1)

In reality, most of us do not get quite enough. Less than 1 in 3 adolescents (14-18 years) get enough fibre each day. (5)

 

3 ways to increase your fibre intake

Not all plants are created equal! Here are our tips for getting more fibre each day:

1. Go for wholegrains

Wholegrain varieties of your favourite foods have around double (if not more) the fibre of their white varieties. For example:

• Wholemeal bread has double the fibre of white bread
• Brown rice has double the fibre of white rice
• Wholemeal pasta has nearly triple the fibre of white pasta

2. Eat plenty of fruits and vegetables – and eat the skins when possible

In many fruits and vegetables, much of the fibre is stored in the skin. Eating unpeeled produce doesn’t just save time in the kitchen, it’s an easy way to up your daily fibre.

• Fruits with high fibre peels: Apples, pears, kiwifruit.
• Veggies with high fibre peels: Cucumbers, carrots, potatoes.

3. Swap meat for beans (legumes)

• Legumes like chickpeas, lentils or butterbeans combine protein and fibre for a great weeknight boost. A simple can of lentils in a vegetarian spaghetti bolognese can add over 6g of fibre to the dish.

Tip: When increasing fibre in your diet, take it easy to avoid any unwanted digestive upsets. Add some new soluble and insoluble fibre sources slowly throughout the week. Plus, remember to drink plenty of water.

For more ideas and to see how this can fit around training and games, download our Fuel Your Body booklet.

What does a daily intake of fibre look like?

Getting 30g of fibre every day is easy when fruits, vegetables, and wholegrains are included at each meal:

 

References:

1. National Health and Medical Research Council. Dietary fibre: eatforhealth; Available from: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre.
2. Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022;10(12).
3. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020;12(10).
4. Mayo Clinic. Dietary fiber: Essential for a healthy diet 2025 [cited 2026 June 12]. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.
5. Fayet-Moore F, Cassettari T, Tuck K, McConnell A, Petocz P. Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic, and Anthropometric Factors. Nutrients. 2018;10(5).

Share this article: on Twitter on Facebook on LinkedIn