Why Fibre Is the Most Underrated Super-Nutrient (and Why You Need More of It)
Most of us think of fibre as the nutrient responsible for keeping our bowels regular… but that’s only one tiny part of its story. Fibre is one of the most well-researched, health-promoting nutrients on the planet, with benefits that reach far beyond digestion. From balancing blood sugar to supporting heart health, reducing inflammation and even influencing your mood, this humble plant compound deserves far more attention than it gets.
Found only in plant foods, dietary fibre behaves very differently from other carbohydrates. Instead of breaking down into glucose, fibre moves through the digestive tract intact — acting like a natural internal cleanser, supporting detoxification, sweeping the intestines, feeding beneficial bacteria and helping regulate metabolic function along the way.
Despite these powerful benefits, fewer than 1 in 5 Australians reach the optimal fibre intake recommended for disease prevention and long-term health:
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Women: 25–28g per day
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Men: 30–38g per day
The reason behind the shortfall is simple: modern diets are dominated by convenience foods that are high in energy but low in nutrients and fibre. Busy schedules mean fewer home-cooked meals, fewer vegetables, fewer legumes, and far too few wholegrains.
Why Fibre Matters (Way More Than You Think)
Fibre plays a role in nearly every major system of the body:
- Supports gut motility & healthy bowel habits
Keeps things moving, prevents constipation and nourishes the colon.
- Lowers cholesterol naturally
Soluble fibre binds to cholesterol in the gut and carries it out of the body.
- Improves blood sugar stability
Slows digestion, reduces glucose spikes, supports insulin sensitivity and helps maintain stable energy.
- Reduces systemic inflammation
Certain fibres ferment into short-chain fatty acids (SCFAs), which calm inflammation throughout the body.
- Enhances immune function
A diverse, fibre-fed microbiome strengthens immune resilience.
- Supports mental wellbeing
Through the gut–brain axis, fibre helps produce mood-modulating compounds that support mental clarity and emotional balance.
- Helps maintain a healthy weight
Fibre increases satiety, reduces snacking, regulates appetite and supports metabolic health.
“Fibre isn’t just for digestion — it supports nearly every system in the body,” says naturopath Holly Thompson.
“A variety of fibres is key for microbiome diversity and long-term health.”
Simple Fibre Swaps Anyone Can Do
These easy daily tweaks can increase your fibre intake without adding extra cooking or complexity:
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Swap white bread → wholegrain bread
Extra fibre: +2–3g per slice -
Swap cornflakes → rolled oats
Extra fibre: +4g per ½ cup -
Swap white pasta → wholemeal pasta
Extra fibre: +4g per cup -
Add 1 tbsp chia seeds to yoghurt, oats or smoothies
Extra fibre: +5g -
Add ½ cup cooked lentils to soups, pasta, salads or mince meals
Extra fibre: +7–8g
Small changes, big metabolic impact.
Read the Full Article in Coles Health & Beauty Magazine
I had the pleasure of contributing naturopathic insights to this feature for Coles Health & Beauty Magazine, alongside Coles Dietitian Julia Perruzza.
You can read the full article — including extended fibre guides, expert commentary and research-backed tips — here:
👇🏻 Read the complete Coles article:
