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Sample fibre rich meal plan for women

Jacqueline Alwill

Brown Paper Nutrition

It is recommended that women aged 19-70 years old consume a minimum 25g dietary fibre daily (the adequate intake) to maintain their general health. Adolescent women aged 9-13 years old are aiming for 20g and 14-18 year old women aiming for 22g fibre daily. In pregnancy fibre demands increase to 28g daily.*

Achieving the fibre target based on your age group is your first step. From this foundation you can eventually build your fibre intake, slowly introducing your body to other/more fibre rich foods as the weeks go by, rather than all at once. It might be tempting to do it all at once but if you are going from a more processed diet to a whole foods diet it’s important you allow your digestive system to adapt to the increase fibre intake, else you may find you experience some cramping and flatulence and it’ll deter your progress. Slow and steady wins the race!

Feel free to use the following sample fibre rich meal plan to understand where fibre rich foods lie and how to include them. Adding or subtracting fibre as you need and based on your age or phase of life (i.e. pregnancy)


Morning Snack:

  • Snack on a medium apple (4g fibre) with a tablespoon of almond butter (1g fibre )
    • My favourite Almond Butter is by MANDOLE ORCHARD – not sponsored, just absolutely love – amazing product



Afternoon Snack:

  • Munch on a handful of raw baby carrots (3g fibre) with hummus (2tbsp approx 1.8g) for dipping.


Evening Snack:

  • Finish your day with a small handful of almonds (3g fibre).


TOTAL FIBRE INTAKE = 50g – double the adequate intake! 

Now, feel free to adapt your favourite whole food ingredients and recipes in here, but this is a great tool for you to refer to when you’re thinking about fibre intake.

Remember to drink plenty of water throughout the day to help fibre move through your digestive system smoothly. Additionally, listen to your body and adjust portion sizes and food choices according to your individual needs and preferences.

*Based on Australian Dietary Guidelines.