Fibre is having its moment, and honestly, it is overdue. We spent years obsessing over protein. Meanwhile, more than 7 in 10 Australian adults still do not get enough fibre, according to the CSIRO. The daily target is 25g for women and 30g for men, and most of us sit around 23g.
The good news is that closing the gap is simple once you know what you are aiming for. Here is the plain-English version, backed by reputable sources, plus one convenient way to make it easier on a busy day.
How much fibre do you actually need?
Australia's National Health and Medical Research Council sets the adequate daily intake at 25g for women and 30g for men. There is also a higher "suggested dietary target" of 28g for women and 38g for men, set to support long-term health. Most Australians land at about 23g a day, so the majority of us fall short of even the baseline.
Your gut has an appetite of its own
Here is why fibre matters beyond the obvious. Some fibres act as prebiotics, which is food for the bacteria living in your gut. As Harvard's T.H. Chan School of Public Health explains, those bacteria ferment fibre into short-chain fatty acids as part of a healthy digestive system. In other words, when you feed your gut a steady, varied supply of fibre, you are supporting the trillions of microbes that call it home.
The everyday benefits
It keeps things moving. Fibre helps keep your bowel movements regular and your digestive system happy, as healthdirect (an Australian Government service) notes. Simple, daily, and underrated.
It helps you feel full. Soluble fibre attracts water and slows digestion, which can help you feel fuller for longer, according to Harvard. That is handy when you want a snack that actually holds you over rather than leaving you reaching for the next thing an hour later.
Simple ways to close the gap
You do not need a total diet overhaul. A few easy swaps add up quickly:
- Leave the skin on your fruit and vegetables.
- Swap to wholegrain bread, oats and brown rice.
- Add legumes such as lentils, chickpeas and beans to meals.
- Keep a high-fibre snack on hand for busy days.
Everyday high-fibre foods, per healthdirect (Australian Government).
The convenient option
The catch with fibre is that hitting your target usually means planning, prepping and cooking. Not everyone has time for soaked lentils on a Tuesday. That is where a Fibre Boost Cold Pressed bar quietly earns its place. One 60g bar brings 24 to 27g of prebiotic fibre and 20 to 30g of protein, with no added sugar (sweetened with stevia), typically under 4g of carbs, and a 5 Health Star Rating. It tastes like dessert, which is the only reason most of us keep a habit going.
Variety your gut will thank you for
Gut health loves variety, and Fibre Boost makes that the fun part. You can build your own box of any 12 flavours from a range of 57, from Salted Caramel to Lamington to Cookies and Cream, for $55. Think of it as an easy way to keep your fibre habit interesting.
A note if you are eating smaller portions
If you are eating less right now, perhaps while taking a GLP-1 medication under medical guidance, dietitians commonly suggest making the food you do eat count by prioritising protein and fibre. A high-fibre snack is one convenient way to help you reach your daily fibre target alongside a balanced diet. This is general dietary information, not medical advice, and a bar is not a treatment or a substitute for anything your health professional recommends.
Not a magic fix, just an easy way to close the gap on a busy day.
Sources: NHMRC (Eat For Health, Nutrient Reference Values); CSIRO Healthy Diet Score; Harvard T.H. Chan School of Public Health, The Nutrition Source; healthdirect (Australian Government).
Fibre Boost Cold Pressed bars contain milk and almond, and some flavours contain other tree nuts or peanuts. Always check the individual bar label. This article is general information about dietary fibre and is not medical advice.
