Recommended Daily Fibre Intake
~25 g
Adult women / day
~30–38 g
Adult men / day
Most people consume less than recommended.
Why Most Australians Fall Short on Fibre
~20 g/day
Average intake in Australia
~30 g/day
Optimal intake for health
Average fibre intake in Australia is approximately 20 g per day, while research suggests around 30 g per day or more is associated with optimal metabolic and cardiovascular health.
Most adults therefore consume around 10 g less fibre per day than levels associated with disease prevention.
That's roughly a 10 g daily gap — the equivalent of missing 2–3 key fibre sources each day.
Fayet-Moore et al., Nutrients (2018).
One serving of the My Daily Gut Metabolism Blend provides approximately 12 g of fibre, helping close this gap.
Why Fibre Matters for Metabolic and Gut Health
Bile Acid Binding
Viscous fibres such as psyllium can bind bile acids in the intestine. Because bile acids are produced from cholesterol, their removal increases hepatic uptake of LDL cholesterol from the bloodstream.
Glucose Absorption Slowing
Viscous fibres increase intestinal viscosity and slow carbohydrate absorption, reducing post-meal blood glucose spikes.
Gut Microbiome Fermentation
Fermentable fibres are metabolised by gut bacteria to produce short-chain fatty acids that support gut barrier function and metabolic health.
Improved Bowel Transit
Fibre increases stool bulk and reduces intestinal transit time, supporting digestive regularity.
Short-chain fatty acids - including butyrate, acetate and propionate - are produced when gut bacteria ferment dietary fibre. These compounds nourish the gut lining and contribute to overall metabolic wellbeing.
Not All Fibre Works the Same Way
Dietary fibre is broadly categorised into two types:
Insoluble Fibre
Found in wheat bran, vegetables and whole grains. Adds bulk and supports regularity.
Soluble Viscous Fibre
Found in psyllium, flaxseed, oats and chia seeds. Forms a gel during digestion, slowing nutrient absorption.
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 Supports Cholesterol Metabolism
The mechanism by which viscous fibre supports cholesterol metabolism involves bile acid binding:
- Viscous fibre binds bile acids in the small intestine.
- Bound bile acids are excreted through the digestive tract rather than being reabsorbed.
- The liver draws on circulating cholesterol to synthesise replacement bile acids.
Psyllium husk in particular has been studied in clinical trials for its role in supporting cholesterol metabolism. A 2018 systematic review and meta-analysis by Jovanovski et al., published in the American Journal of Clinical Nutrition (PMID: 30239559), found that viscous fibre supplementation was associated with meaningful reductions in LDL cholesterol.
Note: This information is educational. Consult your healthcare provider for personalised advice.
Fibre and Blood Sugar Regulation
Viscous fibre slows gastric emptying - the rate at which food leaves the stomach - which in turn slows the absorption of carbohydrates. This helps moderate post-meal glucose responses.
Research has shown that psyllium supplementation may help reduce post-meal blood sugar spikes when taken alongside carbohydrate-containing meals. This makes viscous fibre a practical tool for supporting healthy blood sugar patterns as part of a balanced diet.
Foods Naturally High in Fibre
| Food | Approx. Fibre |
|---|---|
| Flaxseed (ground, 2 tbsp) | ~4 g |
| Psyllium husk (1 tbsp) | ~5 g |
| Chia seeds (2 tbsp) | ~7 g |
| Lentils (½ cup cooked) | ~8 g |
| Almonds (30 g) | ~3.5 g |
| Oats (½ cup dry) | ~4 g |
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 Easiest Way to Close the Fibre Gap
If most people are falling around 10 g short each day, the easiest way to close that gap is by adding a consistent, fibre-rich serving to meals you already eat — without needing to track multiple foods across the day.
This approach combines multiple fibre-rich foods into one simple daily habit.
- Psyllium husk
- Flaxseed
- Mixed nuts
- Sunflower seeds
- Cinnamon
Together, these ingredients provide a meaningful dose of both soluble viscous fibre — which helps support cholesterol and blood sugar regulation — and insoluble fibre for digestive regularity.
One serving provides approximately — enough to close most of the daily gap between current intake (~20 g/day) and recommended levels (~30 g/day).
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.
Hydration Reminder
When consuming psyllium husk, always drink at least 240–250 mL of water per serve. Adequate hydration helps the fibre move smoothly through the digestive tract.
Key Takeaway
Increasing fibre intake through a diverse range of plant foods - including viscous fibres like psyllium and flaxseed - can support metabolic health, digestive regularity and gut microbiome diversity. Small, consistent changes to your daily diet can make a meaningful difference over time.
Calculate Your Personalised Fibre Target
Find out exactly how much fibre you need — and the easiest way to reach it.
Personalised Fibre Intake Estimator
Estimate your current fibre intake, calculate your gap, and get a personalised plan to close it.
Article reviewed by
Claudia Amouzandeh
Bachelor of Nutrition & Dietetics (Honours)
Co-Founder — My Daily Gut
Claudia Amouzandeh holds a Bachelor of Nutrition & Dietetics (Honours) and specialises in translating scientific nutrition research into practical everyday nutrition guidance.
Scientific References
- Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet (2015).
- Evans CEL. Dietary fibre and cardiovascular health: a review of current evidence and policy. Proc Nutr Soc (2020).
- 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).
- Fayet-Moore F et al. Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic, and Anthropometric Factors. Nutrients (2018).
- Hooper B, Spiro A, Stanner S. SACN's draft dietary fibre recommendations. Nutr Bull (2015).
- 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).