Dietary fibre plays an integral role in regulating not only our digestive health, but also our overall physical and mental wellbeing. Therefore, ensuring you meet your minimum fibre requirements for the day (which only ~30% of Australian adults are predicted to do) should be considered a top nutritional priority!
Fibre Intake: Based on individual energy requirements it is recommended that you aim to consume a minimum of 14g fibre per 1000 calories each day. On average, guidelines suggest that these targets should be 25g for females and 30g for males, respectively. Bear in mind that these are minimum targets, and there is no strictly defined “upper limit” for fibre intake. However, it is recommended that you find a range of fibre that allows you to consume nourishing, plant-based foods you enjoy without gastric distress.
Fibre Quality: Dietary fibre is found in an abundance of plant-based foods, including fruits, vegetables, nuts, seeds, grains, legumes, pulses, herbs and spices! It is encouraged that your dietary pattern includes a variety of plant sources not only to meet your micronutrient requirements, but also so that you consume a diversity of fibre types. Different plants will have varying ratios of both soluble and insoluble fibre, which assist not only with regular, comfortable digestion, but also play a role in cholesterol re-absorption and blood glucose level control. As a guide, aim to consume 30 different plant foods each week for optimal nutrition and fibre diversity.
Fibre Distribution: Once you meet your minimum requirements and identity the appropriate amount of fibre your guts can tolerate (generally within a 5-10g range), we recommend you aim to keep this consistent day-to-day. Fibre can generally be distributed fairly evenly between main meals to promote satiation, steady blood glucose levels and gastric motility. However, be mindful of consuming large boluses of fibre pre-workout, as this can cause gastric discomfort in some people.
Let us know, what are your favourite sources of dietary fibre?