When it comes to simple, evidence-based strategies that deliver measurable benefits for gut health, energy, appetite regulation, and long-term wellbeing, fibre consistently rises to the top. Increasing dietary fibre intake remains one of the most impactful nutrition habits for improving health outcomes. The World Health Organisation has identified that along with excess salt intake, a low dietary fibre diet is associated with detrimental health outcomes.
Why Fibre Matters
Fibre is not a single nutrient but a diverse group of compounds, including soluble and insoluble fibres, resistant starches, and β-glucans. Together, these deliver multiple benefits:
• Gut health: Fibre feeds beneficial gut microbes, supporting the production of short-chain fatty acids that improve digestive function, reduce inflammation, and strengthen the gut barrier (Koh et al., 2016; Slavin, 2013).
• Disease prevention: Higher fibre intake is strongly associated with reduced risk of colorectal cancer and other chronic diseases (World Cancer Research Fund, 2018).
• Cardiovascular health: Specific fibres, such as β-glucans, are scientifically recognised for their ability to reduce blood cholesterol at validated daily intakes (FSANZ Standard 1.2.7; EFSA 2011).
• Metabolic support: Fibre contributes to healthy blood pressure, weight management, and appetite regulation, with emerging research highlighting its role in supporting metabolic health (Reynolds et al., 2019).
• All-Causes Mortality: The evidence is convincing that high fibre diets reduce all-cause mortality. This includes reducing systematic inflammation, prostate, lung, colorectal and ovarian cancers, and cardiovascular diseases. The combination of total dietary fibre, insoluble and soluble fibres offer this protective. Infact according to a landmark systematic review and meta-analysis of all research on dietary fibre and non-communicable diseases, up to 2022, dietary fibre offers a protective effect with 95% confidence. That’s a pretty convincing statistic!
Closing the Fibre Gap
Most adults fall short of recommended intakes of both fibre and wholegrains. According to the Australian Bureau of Statistics and National Consumption Data, dietary fibre intake represents only 2.2% of total energy intake, with less than 10% of the population eating a high fibre diet. Public health guidelines consistently emphasise a daily fibre target of 30g or more for adults (NHMRC, 2013; Reynolds et al., 2019). In addition, FSANZ recognises a benchmark for wholegrain intake of 48g per day, which can serve as a practical goal for improving diet quality (Grains & Legumes Nutrition Council, 2021).
Fibre and the “Bio-Hack” Conversation
While interest in pharmaceutical approaches to appetite and weight management continues to grow, dietary fibre offers a food-first strategy with well-established benefits, free from many of the side effects associated with medications. Beyond satiety and appetite regulation, fibre contributes broadly to long-term cardiovascular, metabolic, and digestive health - making it a foundational daily habit rather than a quick fix.
How to Build a High-Fibre Day
Achieving 30g or more of fibre each day is straightforward when diverse plant foods form the basis of meals:
• Wholegrains: BARLEYMAX® Super Barley, oats, whole wheat, rye, brown rice, quinoa and blends.
• Legumes: Lentils, chickpeas, beans.
• Vegetables and fruit: Aim for variety to support fibre diversity and microbiome health.
• Nuts and seeds: Add to meals and snacks for both fibre and micronutrient density.
A balanced day might include a Super Barley over yoghurt with fruits, nuts and seeds, a legume-based salad or grain bowl for lunch, and a vegetable-rich curry or stir-fry for dinner, complemented by fruit, nuts, or granola snacks. For a delicious and balanced meal, allow ¼ of the plate for high fibre options, ¼ for high quality proteins such as lean meats, fish, tofu, nuts and seeds, and the remaining ½ for vegetables.
What to Look for on Pack
When choosing packaged foods, FSANZ provides clear guidance for fibre and wholegrain claims:
Fibre per serve:
o ≥4 g fibre per serve = “source of fibre.”
o ≥7 g fibre per serve = “excellent source of fibre.”
Wholegrain per serve (GLNC Code of Practice):
o ≥8 g = “source of wholegrains.”
o ≥16 g = “high in wholegrains.”
o ≥24 g = “very high in wholegrains.”
The Takeaway
Fibre is not a trend or a passing “hack”; it is a scientifically validated cornerstone of health. By prioritising wholegrains, legumes, fruit, vegetables, nuts, and seeds, it is possible to reach recommended intake levels and unlock the wide-ranging benefits fibre provides for gut, heart, and metabolic health.
References
• Amankwaah, A., Bayer, W., (2022) The Independent and Additive Associations of Dietary Fibre and Protein Intake on Cardio-metabolic Health Indices and All-cause Mortality. Journal of the Academy of Nutrition and Dietetics, Vol. 124, Iss. 10, Page A31.
• Australian Health Survey: Nutrition First Results – Foods and Nutrients, Australian Bureau of Statistics, https://www.abs.gov.au/statistics/health/health-conditions-and-risks/food-and-nutrients/latest-release#:~:text=Vegetable%20products%20and%20dishes%20were,for%20usual%20serves%20of%20fruit.
• European Food Safety Authority (EFSA). (2011). Scientific Opinion on the substantiation of health claims related to β-glucans. EFSA Journal, 9(6), 2207.
• Grains & Legumes Nutrition Council (2021). Code of Practice for Whole Grain Ingredient Content Claims.
• Katagiri, R., Goto, A., Sawada, N., Yamaji, T., Iwasaki, M., Nada, M., Iso, H., Tsugane,S., (2020) Dietary Fibre Intake and Total and Cause-Specific Mortality: the Japan Public Health Centre-based Prospective Study. The American Journal of Clinical Nutrition, Vol. 111, Iss. 5, Pp. 1027-1035.
• Koh, A., De Vadder, F., Kovatcheva-Datchary, P., & Bäckhed, F. (2016). From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites. Cell, 165(6), 1332–1345.
• Krishnamurthy, M., Wei, G., Baird, B., Murtaugh, M., Chonchol, M., Raphael, K., Greene, T., Beddhu, S., (2022) High Dietary Fibre Intake is Associated with Decreased Inflammation and All-Cause Mortality in Patients with Chronic Kidney Disease. Kidney International, Vol. 81, Iss. 3, Pp. 300-306.
• National Health and Medical Research Council (NHMRC). (2013). Australian Dietary Guidelines.
• Ramezani, F., Pourghazi, F., Eslami, M., Gholami, M., Khonsari, N.M., Ejtahed, S., Larijani, B., Qarbani, M., (2024). Dietary Fibre intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies. Journal of Clinical Nutrition, Vol. 43, Iss. 1, Pp. 65-83.
• Reynolds, A. N., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445.
• Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417–1435.
• World Cancer Research Fund/American Institute for Cancer Research. (2018). Diet, Nutrition, Physical Activity and Cancer: a Global Perspective.
• Yang, Y., Wang, Y., Wu. H., Geyer, N., McDonald, A., Wang, M (2025). Dietary Fibre Intake and Prostate Cancer Outcomes and All-Cause Mortality: Findings from a secondary analysis of the prostate, lung, colorectal and ovarian cancer screening study. Journal of the Academy of Nutrition and Dietetics, https://www.jandonline.org/article/S2212-2672(25)00511-8/fulltext
