Fibre: Your Gut’s Best Friend!

Fibre is important for a healthy gut. It can also help you feel full for longer and support healthy blood sugar levels.

What is fibre?

Fibre is found in plant foods. Your body does not fully digest it. Instead, it travels through your digestive system, helping to keep your bowels regular and feeding the good bacteria in your gut.

Getting enough fibre can help:

• Keep your bowel movements regular
• Keep you feeling full for longer
• Support healthy blood sugar levels
• Support heart health

If you have diabetes or want to reduce your risk of type 2 diabetes, eating more high-fibre foods is a simple way to support your health.

How much fibre do I need?

Australian guidelines recommend around 25-30g of fibre each day for adults – 25g for women and 30g for men.

But you don’t need to count every gram. The good news is that fibre is found in many everyday foods.

Try to include a variety of these foods in your meals:

• Vegetables – carrots, broccoli, corn, spinach, pumpkin and other vegetables
• Fruit – whole fruit such as apples, pears, oranges and berries
• Wholegrain foods – wholegrain bread, oats, brown rice, barley and wholegrain cereals
• Beans and lentils – chickpeas, kidney beans, lentils and other legumes
• Nuts and seeds – almonds, peanuts, chia seeds, sunflower seeds and others

Small changes can make a difference

You don’t need to change everything at once. Try one of these simple swaps:

• Choose wholegrain bread instead of white bread.
• Add oats to your breakfast.
• Add vegetables to curries, soups, pasta, rice dishes or stir-fries.
• Add beans or lentils to meals such as curries, stews, salads and soups.
• Choose whole fruit for a snack.
• Add nuts or seeds to yoghurt or cereal.
• Keep the skin on fruit and vegetables when you can.
• Add vegetables to lunch and dinner.

A tip for your gut

If you are not used to eating a lot of fibre, start slowly.

Add more fibre a little at a time and drink plenty of water. This gives your gut time to adjust and can help reduce bloating and discomfort.

For example, try one of the changes above for a few days, then try another. Small changes, made often, can help support your gut health, overall health and diabetes prevention.

Want to learn more?

For a high-fibre sample meal plan, visit Diabetes Australia.