What is Fibre and How Much Do I Need?
- Serina Gardner
- 2 days ago
- 3 min read
Fibre doesn't get the spotlight that protein or omega-3s do, but it might be one of the most under-consumed nutrients in the modern diet. If you've never thought much about your fibre intake, you're in good company — most adults haven't either, and the numbers show it.
What Actually Is Fibre?
Fibre is the part of plant foods your body can't fully break down and absorb. Instead of being digested like other carbohydrates, it travels through your digestive system relatively intact, and that's exactly what makes it so valuable. There are two broad types:
Soluble fibre — dissolves in water to form a gel-like substance. Found in oats, legumes, apples, and psyllium. It's linked to supporting healthy cholesterol levels and steadier blood sugar.
Insoluble fibre — doesn't dissolve and instead adds bulk that helps things move through the digestive tract. Found in whole grains, nuts, and vegetable skins.
Both types feed the beneficial bacteria in your gut, which have flow-on effects for digestion, immunity, and even mood regulation via the gut-brain axis.
How Much Are We Actually Getting?
Most national health surveys — including in New Zealand and Australia — consistently find that the majority of adults eat well below recommended fibre levels, often only reaching roughly half of the target amount on an average day.
So, How Much Should We Be Getting?
General guidelines suggest:
Women: around 25–28g of fibre per day
Men: around 30–38g of fibre per day
For context, that might look like a bowl of oats with berries at breakfast, a lentil-based salad at lunch, a handful of nuts as a snack, and a dinner with a generous serving of vegetables and a wholegrain side.
Why the Gap Happens
A few common culprits show up again and again:
Refined over whole grains — white bread, white rice, and refined cereals strip out much of the fibre-rich bran and germ.
Not enough variety of plants — fibre comes from a wide range of vegetables, fruits, legumes, nuts, and seeds, and many diets lean on a narrow rotation of the same few foods.
Low legume intake — beans, lentils, and chickpeas are some of the richest fibre sources, but they're often left out of the weekly rotation altogether.
Juicing over whole fruit — juicing removes much of the fibre that whole fruit provides.
Simple Ways to Close the Gap
Swap refined for whole grains — choose wholegrain bread, brown rice, and whole oats where you can.
Add a legume most days — a scoop of lentils, chickpeas, or beans into soups, salads, or mince dishes.
Keep the skin on — apples, potatoes, and cucumbers all carry extra fibre in their skins.
Snack on nuts and seeds — easy, portable, and fibre-rich.
Increase gradually — a sudden jump in fibre can cause bloating or discomfort, so build up over a week or two and drink plenty of water alongside it.
The Bottom Line
Fibre is one of those quiet, unglamorous nutrients that has an outsized impact on digestion, blood sugar balance, cholesterol, and gut health — yet most of us are eating only half of what we need. The good news is that closing the gap doesn't require a complete diet overhaul, just a few consistent swaps toward whole plant foods.
If you would like further support with hormones, please book a consultation at Nourishe Botanicals and let's get started. Please book an appointment. At Nourishe Botanicals, Serina Gardner is a qualified naturopath, nutritionist, and medical herbalist. She helps women restore balance naturally through personalised naturopathic care, herbal medicine, and nourishing botanical products.
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This post is general information and not a substitute for personalised advice. If you have ongoing digestive concerns or are making significant dietary changes, it's worth chatting with your healthcare provider or a qualified practitioner about what's right for your body.
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