The Benefits of Fibre (and Easy Ways to Get More in Your Diet)
Holly Thompson is Featured in Coles Health & Beauty Magazine Spring 2025 as Expert Naturopath
I was incredibly excited to contribute naturopathic insights to the Spring 2025 issue of Coles Health & Beauty Magazine, where we explored one of the most important — yet often overlooked — nutrients for long-term health: dietary fibre.
As a naturopath, I speak about fibre almost daily with my patients because it plays such a central role in gut health, metabolism, immunity and disease prevention. It was a real privilege to share this message with a wider audience and help more Australians understand how simple dietary changes can transform wellbeing.
From supporting digestion to reducing the risk of chronic disease, fibre is essential for our health — yet most Australians still don’t eat enough of it.
Let’s explore why fibre matters and how you can easily increase it in your everyday meals.
Why Fibre Matters for Whole-Body Health
Fibre might not always be the most glamorous nutrient, but its benefits are powerful and supported by decades of scientific research.
Naturally found in fruit, vegetables, legumes, wholegrains, nuts and seeds, fibre does far more than support regular bowel habits.
Research shows fibre can help:
✔ Improve gut microbiome diversity
✔ Reduce inflammation
✔ Support immune function
✔ Improve blood sugar regulation
✔ Lower cholesterol
✔ Support healthy weight management
✔ Reduce risk of type 2 diabetes and cardiovascular disease
✔ Support mental wellbeing via the gut–brain axis
Modern diets, however, often contain highly processed foods that are low in fibre, meaning many people fall well below the recommended intake.
What Exactly Is Fibre?
Fibre is a type of carbohydrate found only in plant foods. Unlike other carbohydrates that break down into glucose, fibre passes through the digestive tract largely undigested, where it performs several important functions.
In the Coles Health & Beauty feature, I explained that there are two main types of fibre, each playing a different role in the body.
Types of Gut-Loving Fibre (and Where to Find Them)
1. Soluble Fibre
Forms a soothing gel in the gut, stabilises blood sugar, supports digestion and feeds beneficial microbes.
Found in: oats, psyllium husk, apples, citrus fruits, sweet potato, legumes.
2. Insoluble Fibre
Adds bulk, keeps things moving and supports regular elimination — essential for detoxification.
Found in: wholegrains, nuts, seeds, vegetable skins, brown rice.
3. Prebiotic Fibre
Ferments easily to feed beneficial bacteria, helping them produce SCFAs.
Found in: onion, garlic, leeks, asparagus, oats, Jerusalem artichoke.
4. Resistant Starch
Passes through the small intestine undigested and becomes premium fuel for the microbiome.
Found in: legumes, firm bananas, cooked & cooled potatoes, cold rice, wholegrains.
The Microbiome Connection
Another important type of fibre to highlight is prebiotic fibre, which acts as fuel for beneficial gut bacteria.
Prebiotic fibres are found in foods such as:
• Onion
• Garlic
• Asparagus
• Oats
• Leeks
These fibres ferment in the gut and produce short-chain fatty acids (SCFAs) that help reduce inflammation, support immune function and protect the gut lining.
Resistant starch, found in legumes, wholegrains and cooked-then-cooled foods like potatoes or pasta, also acts as a prebiotic and supports microbiome diversity.
A healthy microbiome is increasingly linked with many aspects of wellbeing, including digestion, immunity, metabolism and even mental health.
Fibre and Weight Balance
Another interesting finding highlighted in the article is fibre’s role in appetite regulation.
Fibre-rich foods are generally low in calories but highly filling, helping you feel satisfied for longer.
Because fibre slows digestion, it can help stabilise blood sugar levels and reduce cravings — which may support healthy weight management when combined with a balanced diet and adequate protein.
How Much Fibre Do We Need?
Australian dietary guidelines recommend:
Women:
25–28 grams per day
Men:
30–38 grams per day
However, studies suggest less than 20% of Australians reach these targets.
Increasing fibre intake gradually and drinking adequate water (around 2 litres daily) helps prevent digestive discomfort.
Easy Ways to Add More Fibre to Your Day
Increasing fibre doesn’t require complicated diets or supplements — just simple, consistent food choices.
Some of my favourite easy additions include:
• Starting the day with oats topped with berries, nuts and chia seeds
• Snacking on popcorn or a handful of nuts
• Adding raw vegetables with hummus or guacamole
• Including legumes in soups, salads and pasta sauces
These small habits quickly add up.
Smart Fibre Swaps (with Fibre Grams)
One of the simplest strategies is swapping refined foods for whole versions.
-
Swap crackers → popcorn
→ +3g per 3 cups -
Swap fruit juice → whole fruit
→ +3–5g -
Swap white rice → brown rice
→ +2g per cup -
Swap white bread → wholegrain
→ +2–3g per slice
Sneaky Ways to Boost Fibre Without Changing Meals
You can also increase fibre by adding ingredients to foods you already eat.
• 1 tbsp chia seeds → +5g fibre
• ½ cup lentils → +7–8g fibre
• 1 apple with skin → +4.4g fibre
• 1 tbsp flaxseed → +3g fibre
Even adding lentils to spaghetti bolognese is an easy trick — most people don’t even notice them.
Daily Microbiome Boost (Simple, Real-Life Ideas)
These easy additions can substantially increase fibre intake — without complicated meal prep.
-
Sprinkle 1 tbsp flaxseed on breakfast
→ +3g fibre -
Add ½ cup chickpeas to salads or wraps
→ +6g fibre -
Snack on 1 apple with skin
→ +4.4g fibre -
Enjoy cooked + cooled potatoes in a salad
→ +3g resistant starch
Small shifts add up quickly. Your microbiome thrives on consistency.
These tiny tweaks create a huge impact on microbiome diversity, digestive comfort and long-term metabolic health.
Fibre Isn’t Boring
One myth I love busting is that fibre foods are bland.
In reality, fibre comes from some of the most colourful and delicious foods available — berries, sweet potatoes, legumes, nuts, seeds and wholegrains.
With a little creativity, fibre-rich meals can be incredibly satisfying.
The Takeaway
For long-term health, the goal isn’t simply to increase fibre — it’s to increase the variety of plant foods in your diet.
A diverse diet rich in vegetables, fruits, legumes, nuts, seeds and wholegrains supports the microbiome and helps promote overall wellbeing.
Read the Full Coles Health & Beauty Magazine Article
I’m incredibly grateful to have been featured in the Spring 2025 issue of Coles Health & Beauty Magazine sharing naturopathic insights on the importance of fibre and gut health.
👇🏻 Read the complete Coles article:
