How much fibre do I need per day?

Adults should aim for 25 to 30g of fibre per day (30g for men, 25g for women). Children need less, ranging from 14g for toddlers to 28g for teenagers. Most Australians eat only 18 to 25g per day, falling short of the recommendation. Increase fibre gradually to avoid digestive discomfort, and drink plenty of water.

What are the benefits of eating more fibre?

Fibre promotes digestive health and prevents constipation, feeds beneficial gut bacteria, lowers LDL cholesterol, stabilises blood sugar levels, increases satiety and helps with weight management, reduces risk of bowel cancer, and is linked to lower rates of heart disease and type 2 diabetes. See our gut health foods guide for more on how fibre feeds gut bacteria.

Can eating too much fibre cause problems?

Yes, suddenly increasing fibre intake can cause bloating, gas, cramps, and diarrhoea. Increase fibre gradually over 2 to 3 weeks to allow your gut bacteria to adjust. Also drink plenty of water, as fibre needs water to work properly. People with IBS or SIBO may need to limit certain types of fibre (high-FODMAP foods) and should consult a dietitian.

Is soluble or insoluble fibre better?

Both types are important. Soluble fibre (found in oats, beans, apples, and psyllium) dissolves in water and forms a gel that lowers cholesterol and stabilises blood sugar. Insoluble fibre (found in whole grains, wheat bran, and vegetables) adds bulk to stool and promotes regular bowel movements. Eat a variety of high-fibre foods to get both types.

Which fruits are highest in fibre?

The highest fibre fruits per serving are pears (5.5g per medium pear), apples (4.4g per medium apple), raspberries (8g per cup), avocado (6.7g per half), bananas (3g per medium), and oranges (3g per medium). Always eat fruit with the skin on when possible, as the skin contains a significant portion of the fibre. See our pear fibre guide for variety comparison.

Foods High in Fibre: 20 Sources Ranked by Grams Per Serve

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Why Fibre Is the Most Underrated Nutrient

Most Australians consume around 20g of fibre daily — well below the recommended 25–30g for women and 30–38g for men. Fibre feeds the trillions of beneficial bacteria in your gut, which in turn regulate immunity, mental health, weight and metabolic function.

Soluble vs Insoluble Fibre

Soluble fibre (found in oats, lentils, apples and chia seeds) dissolves in water, forming a gel that slows digestion and lowers cholesterol. Insoluble fibre (in whole grains, vegetables and wheat bran) adds bulk to stools and promotes regular bowel movements. You need both.

Fibre and the Gut Microbiome

Prebiotic fibre is fermented by gut bacteria into short-chain fatty acids (SCFAs) like butyrate. Butyrate feeds colon cells, reduces inflammation, improves insulin sensitivity and is linked to lower colorectal cancer risk. Simply put: more fibre = healthier gut bacteria = better health outcomes.

How to Increase Fibre Intake Gradually

Increasing fibre intake too quickly causes bloating and discomfort. Add one high-fibre food per week, drink plenty of water, and give your gut bacteria time to adapt over 2–4 weeks. Your body will thank you.

Top 10 High-Fibre Foods

🌾 Chia Seeds

10g per 28g

Mix into smoothies, yogurt or overnight oats.

🌾 Avocado

10g per avocado

Also provides healthy fats and potassium.

🌾 Lentils

15g per cooked cup

Add to soups, salads and curries.

🌾 Black Beans

15g per cooked cup

Combine with rice for a complete protein.

🌾 Pear

5.5g per fruit

Eat with skin on — most fibre is in the skin.

🌾 Oats

4g per cup

Beta-glucan fibre specifically lowers LDL cholesterol.

🌾 Broccoli

5g per cup

Also contains sulforaphane for cancer protection.

🌾 Brussels Sprouts

4g per cup

Excellent cruciferous vegetable with prebiotic fibre.

🌾 Quinoa

5g per cooked cup

Also a complete protein — fibre + protein combination.

🌾 Flaxseeds

8g per 28g

Ground flax is more bioavailable — add to smoothies.

Related Nutrition Guides

Gut health foods — see our gut health guide (fibre feeds gut bacteria)
How much fibre is in a pear? — see our pear fibre guide
Which pear has the most fibre? — see our pear fibre ranking
Heart-healthy foods — see our heart health guide
Anti-inflammatory foods — see our anti-inflammatory guide
Probiotic foods for gut health — see our probiotic guide

Frequently Asked Questions

The highest fibre foods per 100g include legumes (lentils 7.9g, chickpeas 7.6g, black beans 8.7g cooked), whole grains (oats 10g, barley 17g, bran 15g), nuts and seeds (chia 34g, flaxseed 27g, almonds 12g), fruits (pear 3.1g, apple 2.4g, avocado 6.7g), and vegetables (broccoli 2.6g, Brussels sprouts 3.8g, avocado 6.7g cooked). Aim for 25 to 30g per day.

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