Fibre: The Unsung Superhero of Nutrition
If nutrients were Marvel characters, protein would be Thor — loud, flashy, and always stealing the spotlight. But quietly saving the day, every single day, is fibre: arguably the most important nutrient of all. And it’s high time we gave it the attention it deserves.
Fibre is the part of plant foods we don’t digest — found in vegetables, fruits, whole grains, nuts, seeds, and legumes. It keeps our digestive system running smoothly and supports everything from immunity and mood to disease prevention and overall wellbeing.
Why fibre matters so much
Fibre isn’t just about “keeping things moving.” It’s the secret fuel for your gut microbiome, helping regulate blood sugar, lowering cholesterol, and keeping you fuller for longer. High-fibre eating is also consistently linked with a lower risk of major chronic diseases. Think of fibre as your body’s everyday shield:
❤️ Heart Health: A large Lancet study found people who ate the most fibre had a 15–30% lower risk of heart attack, stroke, and cardiovascular death.
⚡ Blood Sugar: Fibre slows the release of glucose into your bloodstream, helping steady energy and lower diabetes risk. Even an extra 10g a day reduces type 2 diabetes risk by 9%.
🌱 Gut Guardian: Fibre feeds your “good” gut bacteria, boosting immunity, mood, and digestion.
🛡 Cancer Fighter: Whole grains, in particular, protect against digestive cancers.
🌱 Longevity: High fibre intake is linked to a 19% lower risk of death from all causes, especially heart disease and cancer.
Yet despite all these superpowers, over 90% of us don’t eat enough fibre. In Australia, the average adult only manages about 20g a day — when the goal should be closer to 30–40g per day (that’s around 20g per 1,000 calories eaten).
Protein's had its moment - now it's fibre's turn
We live in a protein-obsessed world: powders, bars, shakes, yoghurts. But here’s the truth: almost no one is protein-deficient. Fibre deficiency, on the other hand, is nearly universal. Shifting some of that protein hype over to fibre focus could completely transform public health.
Everyday high-fibre heroes:
The good news? You don’t need supplements or fancy powders. Fibre is hiding in plain sight...
🍎 Fruit: aim for 3 servings per day and you'll be well on your way to meeting those fibre-goals — yup, an apple a day can help keep the doctor away.
🥦 Veggies like broccoli, carrots, peas have 4–6g per serve. Aim for a minumum five servings of different vegetables each day.
🌾 Whole grains like oats, brown rice, quinoa, barley — fibre goldmines.
🫘 Beans, lentils, chickpeas, nuts & seeds — the kings and queens of fibre + protein in one.
Fibre-powered swaps that make a big difference
Sometimes it’s not about eating more, just eating smarter. Here are some simple swaps that can double or even triple your fibre intake:
🍝 White pasta (3.5g/100g) → wholegrain pasta (5g) → chickpea pasta (9g + 22g protein).
🍚 White rice (<1g/100g) → brown rice (1.5g) → quinoa/bulgur (2.3g) → barley (5.4g).
🍞 White bread (~1g per slice) → wholemeal (3–4g) → rye (~5g).
🍗 Meat (0g) → tofu (3–4g), tempeh (7g), or lentils (15g per cooked cup).
🍿 Crisps (1g) → air-popped popcorn (3–4g per cup).
Add in a handful of veggies, nuts, seeds, or legumes at each meal, and you’ll easily hit your daily target.
Our favourite high-fibre recipes
Looking for inspiration? Here are some of our favourite fibre-packed recipes to keep your gut bugs (and taste buds) happy.
The bottom line
If you want better energy, happier gut bugs, lower risk of chronic disease — and a good shot at a longer healthier life — fibre deserves a starring role on your plate.
Ready to get started? Sign up for No Meat May today and get access to fibre-packed recipes, tips, and resources that make hitting your daily target easier (and tastier) than ever.
