This is what your RDI for fibre intake looks like

Fibre plays a powerful role in supporting digestive, metabolic, hormonal and immune health, yet most Australians fall short of the recommended daily intake (RDI).

The RDI for fibre in Australia is:

• 25g per day for women
• 30g per day for men

These figures represent the minimum amount needed to maintain adequate digestive health and reduce the risk of chronic disease. However, some research suggests that aiming even higher – closer to 30–38g per day – may offer added benefits, particularly for heart health, weight management, and gut microbiome diversity.

So, why is fibre such a big deal?

Dietary fibre, found in plant-based foods like vegetables, fruits, legumes, whole grains, nuts and seeds, resists digestion in the small intestine and travels to the large intestine, where it plays several important roles. Soluble fibre (found in oats, lentils, and fruits) helps regulate blood sugar and lower cholesterol. Insoluble fibre (from vegetables, seeds, and whole grains) adds bulk to stools and promotes regular bowel movements.

Fibre is also essential for feeding beneficial gut bacteria. When certain fibres, including resistant starch, are fermented in the colon, they produce short-chain fatty acids (SCFAs) like butyrate, which support gut barrier integrity, reduce inflammation, and influence everything from immune function to mood and hormone metabolism.

Consistently falling short of fibre targets is linked to issues like constipation, bloating, sluggish digestion, higher cholesterol levels, and even increased risk of type 2 diabetes, colorectal cancer, and cardiovascular disease.

The good news? Small daily choices make a big difference. A breakfast of oats with chia seeds and fruit, adding lentils or chickpeas to your lunch, swapping white bread for sourdough or wholegrain, and adding an extra cup of raw veg or a handful of nuts can quickly push your fibre intake into the optimal range.

In a nutshell: Fibre isn’t just about digestion, it’s a foundational part of whole-body health. The more we focus on plant diversity and real, unprocessed foods, the easier it becomes to hit the RDI and nourish our gut, hormones, metabolism, and beyond.

HERE’S HOW YOU CAN HIT APPROX 30G FIBRE IN YOUR DAY:

🥣 Whole Grains (≈10g fibre)

1. ½ cup rolled oats (dry) – 4g
2. 1 slice sourdough (~60g) – 2g
3. ½ cup cooked brown rice (~¼ cup dry) – 4g

Subtotal: 10g fibre

🥕 Vegetables (Raw Weights ≈10g fibre)

1. 100g raw green peas – 5g
2. 100g raw carrot – 2.8g
3. 1 cup baby spinach / rocket (30g) – 0.8g
4. 100g cucumber (½ medium) – 0.9g
5. ½ avocado (100g) – 2.5g

Subtotal: ~12g fibre (higher thanks to fibre-rich peas)

🍎 Fruits (≈5.5g fibre)

1. 1 medium apple (with skin) – 3.5g
2. 1 kiwi fruit (no skin) – 2g

Subtotal: 5.5g fibre

🥜 Nuts and Seeds (≈4g fibre)

1. 1 tbsp chia seeds (10g) – 3.5g
2. 10 almonds (15g) – 1.5g

Subtotal: 5g fibre

🟰 TOTAL ESTIMATED FIBRE: ~32.5g

(Extra buffer in case some portions vary slightly.)

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🔄 A SAMPLE DAY ON A PLATE

(Based on incorporating the fibre foods only, you’ll need to add your protein, other key ingredients for flavour and fat sources)

Breakfast

• Rolled oats (½ cup dry)
• Chia seeds (1 tbsp)
• 1 kiwi fruit

~9.5g fibre

Lunch

• 1 slice sourdough toast with hummus or tahini
• Optional: side salad with extra raw veg

~12g fibre

Snack

• Apple + almonds

~5g fibre

Dinner

• Brown rice (½ cup cooked)
• Raw green peas (100g), raw carrot (100g), baby spinach (30g), cucumber (100g), avocado (½)
• Olive oil dressing

~5.5g fibre