Why Fibre Matters More Than You Think, and How to Get Enough.

Fibre doesn’t get enough airtime.

But if you care about long-term health, it should be one of the first things you look at.

Here's the truth: 95% of adults aren’t getting enough fibre.

That’s not just a digestion issue. Low fibre intake is quietly increasing your risk of heart disease, stroke, type 2 diabetes, and even some cancers. It’s also linked to everyday problems like bloating, fatigue, and blood sugar crashes.

So let’s talk about it. What does fibre do? Why are we not getting enough? and how to turn it around.

First: What actually is fibre?

Fibre is the part of plant foods your body can’t digest and that’s exactly why it’s useful. It feeds your gut microbes, slows down how your body absorbs sugar, and helps regulate key systems like digestion, metabolism, and cardiovascular function.

There are two main types of fibre:

• Soluble fibre (found in oats, legumes, psyllium, fruits) - slows digestion and helps control blood sugar and cholesterol.
• Insoluble fibre (found in vegetables, whole grains, seeds) - adds bulk and keeps your gut moving.

You need both in your diet because they do very different things for your health.

How much fibre do you actually need?

The recommended daily intake of fibre for women is 25g. The recommended daily intake of fibre for men is 30g.

But most adults aren’t even getting close. The average intake in Australia sits around 15–18 grams, and for many people, it’s even lower, especially on busy days when meals are rushed, skipped, or built around convenience foods.

That means a huge portion of the population is consistently getting less than half of what they need every single day.

It doesn’t always show up in obvious ways. You might feel a bit bloated. Or low energy in the afternoon. But over time, this shortfall quietly drives up your risk of chornic disease.

What happens when you don’t get enough?

Fibre has incredible protective benefits. Studies show that adequate fibre intake can:

• Lower the risk of stroke by 14%
• Reduce heart disease mortality by 23%
• Improve blood pressure and cholesterol levels
• Lower the risk of developing type 2 diabetes by over 20%
• Improve insulin sensitivity and gut microbiome diversity
  

And yet, we see it in data again and again: fibre is one of the most consistent gaps in people’s diets even in those who think they’re eating “pretty well.”

What does a high-fibre day actually look like?

Here’s a quick fibre-boosting blueprint that's easy to build into your existing meals:

• Add 2 tsp of psyllium to your morning smoothie (+8g)
• Snack on an apple or pear in the afternoon (+5g)
• Top your breakfast or dessert with a cup of berries (+8g)
• Add half an avocado to your sandwich or wrap (+9g)
• Serve roasted Brussel sprouts or sweet potato with dinner (+6g)

Getting to 25–30g/day is totally doable, but you have to be intentional about it.

But fibre is just the start.

While fibre is one of the easiest wins in nutrition, it’s only one part of the equation. Most people don’t realise how much their diet is affecting their energy, inflammation, blood sugar stability, and long-term health risk until they track it properly.

At Everlab, we run a 7-day Food Tracking and Nutrition Review that gives you a detailed picture of:

• How much fibre, protein, and micronutrients you’re really getting
• How your meals are impacting blood sugar and energy
• Where small changes could prevent long-term health issues
• How to personalise your nutrition for metabolic, cardiovascular and gut health
  

We pair food tracking with an expert dietitian review, so you don’t just know what you ate, you know how your body responded to it.

Why it works

You don’t need another generic meal plan. You need clarity.

Fibre is a perfect example: you can eat healthy and still miss the mark. With Everlab’s nutrition review, you see the full picture: where your nutrition is working for you, and where it’s quietly working against you.

The takeaway

If you're not hitting your fibre target, you're not alone! But you're also missing one of the simplest, most powerful ways to protect your health.

Start by adding fibre-rich foods to your day. Then, when you're ready to go deeper, Everlab's Food Tracking and Nutrition Review gives you the data and support to make nutrition one of your biggest health assets.