When it comes to nutrition, there’s one nutrient most of us consistently miss out on: fibre. Despite its well-known benefits for, gut health, heart health, and even long-term wellbeing, fewer than 1 in 5 Australians meet the recommended daily fibre intake [1]. This shortfall is often called the “fibre gap” - and closing it could be one of the simplest, most impactful steps we can take towards better health.
Why the Fibre Gap Exists
Modern diets often lean heavily on refined and ultra-processed foods - quick, convenient options that unfortunately strip away fibre along the way. High protein foods are often prioritised over fibre-rich options. Add busy lifestyles and a lack of wholefood variety, and it’s easy to see why fibre is falling short on the plate.
The recommended intake is around 25–30 grams per day for adults, yet the average Australian consumes only 21 grams for men and 17 grams for women [2]. That’s a significant shortfall with real consequences. Globally, it’s estimated that over 90% of populations fall short of recommended fibre intakes [3].
Why Closing the Fibre Gap Matters
Fibre isn’t just about keeping digestion regular. It plays a key role in:
- Feeding the microbiome: Fibre acts as fuel for the micro-organisms in the gut, helping them produce short-chain fatty acids that support immunity, reduce inflammation, and protect long-term health.
- Supporting heart health: Adequate fibre can reduce the risk of heart disease by up to 30%, according to large-scale studies [4].
- Promoting satiety: Fibre-rich foods keep you fuller for longer, reducing food cravings, overeating and supporting healthy weight management.
- Protecting lifelong wellbeing: A landmark Lancet review found that people with the highest fibre intakes had a 15–30% lower risk of all-cause mortality compared with those eating the least [5].
Fibre Quality Matters Too
Not all fibres work the same way in the body. A diversity of fibres supports a diversity of benefits, including:
- Pectin for heart health
- Bran for digestive regularity
- Resistant starch to feed the microbiome and support gut health
- Beta-glucan for a healthier cholesterol profile
Wholegrains such as BARLEYMAX®, oats, and lentils naturally contain these fibre types in balance. Choosing these foods helps close the fibre gap more effectively than relying on supplements or highly refined options.
Easy Ways to Close the Fibre Gap
Closing the fibre gap doesn’t have to mean a diet overhaul. Small, consistent swaps can add up:
- Start the day with a high-fibre breakfast like BARLEYMAX® flakes, muesli, or porridge.
- Add beans, lentils, or chickpeas into salads, soups, or curries.
- Boost snacks with nuts, seeds, or wholegrain crackers.
- Aim to include a mix of vegetables, herbs, wholegrains, and plant-based proteins at each meal.
Remember, every meal is a chance to fuel your gut and your health.
A Future With No Fibre Gap
By making fibre-rich foods a natural part of daily eating, it’s possible to transform not just gut health, but overall wellbeing. Closing the fibre gap isn’t about restriction - it’s about abundance: more wholegrains, more plant-based foods, and more variety on the plate.
Because better gut health isn’t just about today - it’s an investment in long-term vitality.
References
1. Australian Bureau of Statistics. Australian Health Survey: Nutrition First Results – Foods and Nutrients 2022-2023.
2. National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand.
3. Global Burden of Disease Study, 2019.
4. Threapleton DE et al. BMJ. 2013;347:f6879.
5. Reynolds A et al. Lancet. 2019;393(10170):434–445.
