How Much Fibre Per Day?
(Australia Guide)

Recommended Daily Fibre Intake

Most people consume less than recommended.

Why Fibre Matters for Metabolic and Gut Health*

Not All Fibre Works the Same Way

Dietary fibre is broadly categorised into two types:

Viscous fibres form a gel-like substance when mixed with water in the digestive tract. This gel-forming property is what makes them particularly relevant for cholesterol metabolism and blood sugar regulation.

How Viscous Fibre Assists Cholesterol Clearance*

The mechanism by which viscous fibre supports healthy cholesterol maintenance involves bile acid binding:

1. Viscous fibre forms a thick gel that sequesters bile acids in the small intestine.
2. Bound bile acids are excreted through the digestive tract rather than being reabsorbed.
3. The resulting increase in bile acid synthesis leads to the upregulation of hepatic LDL receptors, which enhances the clearance of circulating cholesterol to synthesise replacement bile acids.

Psyllium husk is widely studied in human clinical trials. A 2018 systematic review and meta-analysis by Jovanovski et al., published in the American Journal of Clinical Nutrition (PMID: 30239559), found that high-viscosity soluble fibre is a practical dietary tool for assisting the body's natural cholesterol-clearance pathways*

Note: This information is educational. Consult your healthcare provider for personalised advice.

Fibre and a Steadier Blood Sugar Response*

Upon ingestion, psyllium husk forms a viscous gel that increases intraluminal viscosity in the small intestine. This gel physically slows the rate of enzymatic digestion of starch and delays carbohydrate absorption across the intestinal mucosa.

Human research consistently demonstrates that this mechanism contributes to a steadier post-meal blood glucose response* when psyllium is consumed as part of a balanced diet.

Foods Naturally High in Fibre

Values are approximate and may vary by source and preparation.

A Practical Way to Increase Fibre Intake

A practical way to increase fibre intake is to add fibre-rich whole foods to meals you already enjoy:

• Stir ground flaxseed into yoghurt or porridge
• Add chia seeds to smoothies
• Include a handful of nuts and seeds in salads
• Choose whole grains over refined alternatives

My Daily Gut blends are designed with this approach in mind - combining fibre-rich whole foods such as psyllium, flaxseed, nuts and seeds into convenient daily servings. Explore the full range on the Benefits page.

While effective, consistently reaching these targets can require planning across multiple meals each day.

The Simple Way to Close the Fibre Gap

If most Australians are falling 10 g short each day, the simplest solution is a consistent, fibre-rich morning ritual.

My Daily Gut Metabolism Blend combines five wholefood sources:

• Psyllium husk & Flaxseed: High-viscosity fibres that assist cholesterol-clearance pathways and support metabolic stability*.
• Mixed nuts & Sunflower seeds: Sources of insoluble fibre that contribute to regular laxation*.
• Cinnamon: A traditional inclusion to support the blend’s metabolic focus.

One serving provides approximately ~13.5 g of fibre — an excellent source of fibre that closes the daily gap in one simple step.

Instead of relying on multiple separate foods each day, this approach combines key fibre sources into one simple, repeatable habit.

That's equivalent to adding multiple high-fibre foods in one step.

Explore simple ways to support your daily fibre intake:

Designed to complement a balanced diet — not replace whole foods.

Increasing Fibre Intake Safely

If you're not used to eating much fibre, it's important to increase your intake gradually over several days to allow your digestive system to adjust. A sudden increase may cause temporary bloating or discomfort.

Scientific References

1. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet (2015).
2. Evans CEL. Dietary fibre and cardiovascular health: a review of current evidence and policy. Proc Nutr Soc (2020).
3. Fayet-Moore F et al. Dietary Fibre Intake in Australia. Paper II: Comparative Examination of Food Sources of Fibre among High and Low Fibre Consumers. Nutrients (2018).
4. Fayet-Moore F et al. Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic, and Anthropometric Factors. Nutrients (2018).
5. Hooper B, Spiro A, Stanner S. SACN's draft dietary fibre recommendations. Nutr Bull (2015).
6. Jovanovski E et al. Effect of psyllium fiber on LDL cholesterol and alternative lipid targets: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr (2018).

Frequently Asked Questions

*Psyllium husk forms a viscous gel that slows carbohydrate absorption, supporting a steadier blood glucose response, and reduces bile acid reabsorption to assist natural cholesterol-clearance pathways. Daily consumption of 30 diverse plant-based fibres contributes to a more diverse gut microbiome. Dietary fibre contributes to regular laxation. These health effects must be considered in the context of a healthy diet involving the consumption of a variety of foods. Claims relate to the foods as sold. This article and our products are not intended to diagnose, treat, cure or prevent any disease.