Do you have trouble meeting your daily fibre target? If so it turns out you’re not alone, as it’s estimated that ~30% of Australian adults are in the same boat!
The great news is that dietary fibre can be found in an abundance of plant-based foods that have both low and high energy density per 100g. Therefore, regardless of daily caloric requirements, there are plenty of food options that can ensure fibre goals are met on the daily!
On average, dietary guidelines suggest that females and males should consume 25g and 30g of fibre per day, respectively. However, we recognise that these recommendations don’t take into account individual energy requirements. Therefore, to be more specific, it’s encouraged that you aim to consume a minimum of 14g fibre per 1000 calories each day. 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.
As illustrated by the infographic above, 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. Therefore, as a guide, aim to consume 30 different plant foods each week for optimal nutrition and fibre diversity.
Dietary fibre plays an integral role in regulating not only our digestive health, but also our overall physical and mental wellbeing! Therefore, treat your fibre goal as a top priority similar to hydration, sleep, exercising, and consuming nutrient-dense food (which should coincidentally tally up to more fibre!)