At Elevate Food Co., we believe in the power of real food to support real health - and nothing says “simple and effective” quite like dietary fibre. A new study published in Frontiers in Cardiovascular Medicine makes that message even clearer: eating around 30 grams of fibre a day could significantly reduce your risk of dying from heart disease and even add years to your life.
That’s not just wellness talk - that’s science.
What the Study Found
Researchers analysed data from people living with heart failure, a condition that affects hundreds of thousands of Australians. What they found was remarkable: participants who consistently ate more fibre - especially from whole grains, vegetables, and cereals - had lower risk of death from all causes, including heart disease.
This isn’t about extreme diets, detoxes or fads. Just 30 grams of fibre per day - a bowl of whole grain cereal here, a handful of lentils there - and the results speak for themselves.
As our Resident Nutritionist Sharon Lawton notes "Less than 30% of Australian adults and only 42% of Australian children are eating the recommended fibre intake. Eating a high fibre diet is often and mistakenly interpreted as eating a high carb diet. Sure dietary fibre is a type of carbohydrate, but unlike the sticky donuts and cotton-wool like bread, dietary fibre offers a host of benefits for the body. As the research has developed it is proven that eating a high fibre diet can favourably transform our health – there is no negative from eating more fibre. If you currently have a low fibre diet, increase the amount slowly so the body has an opportunity to adjust. But once the body is used to the fibre load, it is incredible what benefits occur. My top tip? Always remember to drink water whilst eating fibre to assist the body’s fibre digestion."
Fibre Is More Than Just Digestion
We often associate fibre with gut health (which it absolutely supports!), but it goes far beyond that. A fibre-rich diet helps:
- Lower LDL (bad) cholesterol
- Balance blood sugar levels
- Regulate appetite and support healthy weight
- Feed your gut microbiome (your inner army of good bacteria)
- Reduce inflammation in the body
- Improve concentration and memory
- Lower food cravings and the 3:00pm energy dip
No surprise then that high fibre diets are repeatedly linked to reduced risk of chronic disease, including type 2 diabetes, stroke and heart disease.
“Every Study I’ve Looked At...”
Dr. Layne Norton, a respected nutrition expert and advocate for evidence-based health advice, put it simply in a recent video:
“Literally in any population and every study I have ever looked at demonstrates fibre is beneficial.”
- Dr. Layne Norton, PhD (Watch the video)
He’s right. The consistency of the data is hard to ignore - and this new study just adds to the growing pile of evidence that fibre isn’t optional. It’s essential.
How to Get to 30g Per Day (Without Overthinking It)
The average Australian gets about 20g of fibre per day - not bad, but definitely not enough. According to the Victorian Government’s Better Health website, Australian men should be aiming for 30g of fibre, and Australian women should be targeting 25g fibre per day. Here’s how to elevate your daily routine:
-
Start with whole grain cereal like BARLEYMAX® Super Barley flakes for breakfast
-
Add legumes to your lunch - lentils, chickpeas, black beans
- Fill half your dinner plate with colourful veggies
-
Snack on nuts, seeds, or fruit rather than ultra-processed options
-
Try fibre-rich swaps - brown rice over white, wholemeal pasta, seeded bread
Consistency is key - your gut (and your heart) will thank you.
It’s Not Just About Living Longer - It’s About Feeling Better Now
What we love about this kind of research is that it reflects our mission at Elevate Food Co.: good food really can change lives. Getting enough fibre doesn’t just reduce your risk of future disease - it helps you feel more energised, more balanced, and more in control of your appetite, mood and health right now.
And it’s not complicated. It’s about real food, real fibre, real results.
Final Thought: Health Isn’t Found in Extremes - It’s Found in Habits
This study reminds us that one of the most powerful things you can do for your health is also one of the easiest: Eat more fibre-rich food.
There’s no need for restriction, fear, or elimination diets. In the words of Dr. Norton, fibre is “the most consistently beneficial nutrient we have,” and 30 grams a day might just buy you 10 more years of living well.
References
- Chen, H. et al. (2024). Higher Dietary Fiber Intake Is Associated With Reduced Mortality in Heart Failure: Evidence From the NHANES. Frontiers in Cardiovascular Medicine. https://www.frontiersin.org/articles/10.3389/fcvm.2024.1406511/full
- Norton, L. (2023). Any Evidence Fiber is Bad for You? YouTube. https://www.youtube.com/watch?v=yRcnYy_ZLkU
- National Health and Medical Research Council (NHMRC) – Nutrient Reference Values
- British Heart Foundation – Fibre and Heart Health
- Eating Well - What Happens When You Don't Eat Enough Fibre
