How to increase dietary fibre and improve your gut health

A man construction worker eats a high-fibre salad


Published September 2025 
Expert contributors Michaela Sparrow, clinical nutritionist, naturopath, certified anti-ageing practitioner
Words by Donnay Torr

Dietary fibre is a game-changer for your gut health and wellbeing. Here are some fuss-free ways to boost your intake.


Unsure if you’re eating enough fibre? You’re probably not. Many Aussies fall short of the recommended daily intake, which can impact gut health and increase the risk of chronic disease.

It’s easy to underestimate the benefits of high-fibre foods until our digestive systems start acting up. But with just a few simple changes, you can boost your dietary fibre and support your overall wellbeing.

What is fibre?

Fibre is a carbohydrate found in plant-based foods. Your small intestine can’t digest it, which is exactly what makes it so powerful.

“There are two main types of fibre,” explains clinical nutritionist, naturopath and anti-ageing practitioner Michaela Sparrow. “Soluble fibre dissolves in water and forms a gel-like substance in the gut. It helps stabilise blood sugar and reduce cholesterol, and feeds your good gut bugs. You’ll find it in foods like oats, legumes, psyllium husk, apples and citrus.”

Then there’s insoluble fibre, which bulks up your stools and keeps everything moving through your digestive system. “It’s great for relieving constipation and maintaining regularity,” says Michaela. Think whole grains, wheat bran, nuts, seeds and vegie skins.

Most wholefoods (foods that have undergone minimal processing) contain a mix of both types of fibre.

Why is fibre important?

Fibre isn’t just about regular bathroom habits – it’s also a great way to improve gut health. Why? Because dietary fibre keeps your gut lining healthy and feeds the good bacteria in your gut, says Michaela.

“These microbes ferment fibre into short-chain fatty acids, which support the immune system, reduce inflammation and even influence your mood. When your diet is consistently low in fibre, your gut microbes can start breaking down the protective lining of your intestines instead, which increases inflammation and risk of chronic illness,” she explains.

High-fibre foods can support a healthy gut and body by:

How many grams of fibre per day should you aim for?

Australian dietary guidelines suggest adult women and men should aim for between 25 and 30g of fibre per day. But most of us don’t come close.

“Our dietary patterns and food choices are part of the problem,” says Michaela. “Modern diets are dominated by ultra-processed foods that are low in natural plant fibre and high in refined carbohydrates, seed oils and additives. And we’re busy, meaning many of us eat on the go, skip meals or rely heavily on convenience foods.”

If white bread, packaged snacks or takeaways have become staples in your diet, you’re missing out on the benefits of fibre – and your body will let you know.

“Ironically, while some people associate fibre with gas, regular intake over time actually improves tolerance,” says Michaela.

Signs you may need more fibre?

  • Constipation
  • Bloating or discomfort
  • Frequent hunger and sugar cravings
  • Brain fog or fatigue
  • Elevated cholesterol or blood sugar.

How to eat more fibre and improve your gut health

“You don’t need to overhaul your entire diet,” says Michaela. “Just make a few simple swaps and build meals around wholefoods and plant-based ingredients like vegetables, legumes, fruit, nuts, seeds and wholegrains. Aim for a variety of colours and textures.”

5 ways to boost your fibre intake:

  1. Power up your pantry staples: Swap white rice for brown rice or quinoa, instant oats for rolled oats, and white bread for wholegrain sourdough. Keep tinned legumes like lentils, chickpeas and black beans on hand to add to meals. “Legumes can be tossed into salads, soups or curries with zero fuss. Just half a cup provides [around] 7 to 8g of fibre.”
  2. Upgrade your snacks: Instead of a sausage roll or muffin, go for vegie sticks and hummus, a handful of nuts or Greek yoghurt with chia seeds. “Vegie snack platters are one of my favourite ways to increase my fibre intake,” says Michaela. “Load them up with carrot sticks, celery, radishes, capsicum, nuts and a little feta – delicious!”
  3. Leave the skin on: Apple skins, potato skins and even the outer leaves of kale are rich in fibre and phytonutrients. All they need is a wash.
  4. Boost your blends: Keep a jar of chia seeds, LSA, psyllium husk or ground flaxseed in the pantry to stir through porridge, yoghurt or baked goods. Or add a handful of spinach, some frozen broccoli or cauliflower, chia or hemp seeds and even nuts to smoothies to increase fibre.
  5. Get label savvy: Read the nutritional info on your favourite products – look for ‘dietary fibre’ and try to select foods with at least 3g of fibre per serve.

If you're a shift worker or work long and irregular hours, be sure to keep healthy foods on hand for when your energy levels dip and vending machines start to look tempting. High-fibre snacks like fruit, nuts or a wholegrain sandwich can keep your gut and blood sugar on track.

Help fibre do its job better

Increasing your fibre intake is a great step – but if you really want to feel the benefits, there are two other pieces of the puzzle.

“Fibre absorbs water,” explains Michaela, “so if you’re not drinking enough fluids, it can actually make things worse.” Aim for around 2 to 2.5L of water a day, especially if you’re adding more fibre.

And keep moving. “Exercise helps stimulate digestion,” says Michaela, “which means better gut motility and less bloating.”

Need some high-fibre meal ideas?  

If you’re too busy to worry about what to cook for dinner, we’ve partnered with Digital Wellness to give eligible RT Health members access to the evidence-based CSIRO Total Wellbeing Diet*. Join over 500,000 Aussies who have improved their health and wellbeing with these easy-to-make recipes.


* Eligibility criteria apply. For more information, see rthealth.com.au/csiro-total-wellbeing-diet

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