Opinion High fibre foods: Why fibre is your body’s best friend

Fibre might be the most underrated nutrient in our diets — and the consequences of not getting enough are becoming impossible to ignore. The good news? Plants have got you covered. Here are some of the best high fibre foods to add to your diet…

Here’s something that should stop us in our tracks: Australia now has among the highest rates of early-onset bowel cancer in the world for people under 50. In 2025, it was the deadliest cancer for Australians aged 25 to 54, and the risk of being diagnosed before age 40 has more than doubled since the year 2000.

The cause isn’t entirely clear, and genetics may play a role for some. But researchers estimate that around half of all bowel cancer cases are linked to modifiable lifestyle factors — and diet, including how little fibre many of us eat, sits near the top of that list.

The encouraging part? What we put on our plates is something we can actually change. And a plant-based diet — naturally rich in high fibre foods and low in red and processed meat, which researchers flag as a risk factor — is one of the most powerful places to start.

What actually is fibre?

Fibre is a type of carbohydrate found exclusively in plant foods. Unlike most of what we eat, our bodies can’t fully break fibre down in the small intestine — which turns out to be exactly the point.

Instead, fibre travels to the large intestine (the colon), where it becomes fuel for the trillions of bacteria that make up your gut microbiome. Those bacteria ferment the fibre and produce compounds called short-chain fatty acids (SCFAs) — powerful little molecules that reduce inflammation, support immune function, and protect against colon cancer.

In other words, this “useless” stuff your body can’t digest is actually doing some of the most important work of all!

There are two main types of fibre, and most high fibre foods contain both:

Soluble fibre dissolves in water and forms a gel in the digestive tract. This slows down digestion, which helps stabilise blood sugar levels and keep you fuller for longer. Soluble fibre also reduces LDL (“bad”) cholesterol by collecting fatty deposits as it moves through the intestine. You’ll find it in oats, barley, lentils, beans, chia seeds, and many fruits.

Insoluble fibre does not dissolve — it moves through your gut largely intact, adding bulk to stools, and keeping things moving. It’s found in the outer skins and bran of grains, vegetables, and seeds, and is what gives whole foods that satisfying crunch.

There’s also a third category worth knowing about: prebiotic fibres, which typically exist as supplements, but are also found in foods like legumes, oats, garlic, onion, and cooked-and-cooled potatoes (oddly specific, but true!) This type of fibre is selectively fermented by beneficial gut bacteria, helping your microbiome thrive.

The evidence is hard to ignore

The recommended daily fibre intake for Australian adults is 25-30 grams per day, and recent studies have shown that most of us eat only about half that amount. But here’s the encouraging flip side: The research on what happens when you do prioritise high-fibre foods and hit your target is pretty remarkable.

(Note: Much of the strongest research on fibre focusses specifically on wholegrains, because they’re one of the richest and most studied sources of dietary fibre. So when you see wholegrain stats, think of them as fibre stats in disguise!)

🌿 For each additional 8g of fibre you eat per day, your risk of colon cancer, type 2 diabetes, heart disease, and early death all drop measurably — and the more you eat, the greater the protection.

🌿 People who eat the most wholegrains have a 20% lower risk of heart disease and a 6-12% lower risk of dying from cancer overall.

🌿Wholegrain intake is consistently linked to lower rates of bowel, gastric, pancreatic, and esophageal cancers specifically.

And remember — wholegrains are just one of dozens of plant-based high fibre foods that deliver this kind of protection, thanks to being packed with fibre.

Why aren’t Aussies getting enough fibre?

For most Australians, it comes down to a diet that leans heavily on animal products and refined foods — both of which contain little to no fibre.

Researchers also suggest that diets high in red and processed meat, physical inactivity, and alcohol consumption are likely contributors to the rising rates of bowel cancer in younger Australians.

And unlike your genetics, these are things you can actually do something about.

On that note, if you’re aged 45 or over, you can now request a free bowel cancer screening kit through Australia’s National Bowel Cancer Screening Program. The screening age was recently lowered from 50 to 45, in direct response to rising rates in younger Australians. It’s a simple, at-home stool test, and early detection saves lives. If you’re under 45 but have a family history of bowel cancer, talk to your GP about whether earlier screening is right for you.

Why plant-based eating is a game-changer for high fibre foods

Here’s the thing: if you eat a diverse, whole-food plant-based diet, hitting 30g of fibre a day isn’t something you need to track or stress about. It just sort of happens!

Animal products (such as meat, dairy, and eggs) contain zero fibre. Processed and refined foods (like white bread, white rice, and pastries) have had most of their fibre stripped away. A diet built around whole plant foods, on the other hand, is naturally rich in fibre from every direction.

A plant-based diet also delivers something just as important — variety. Different types of fibre feed different strains of gut bacteria, which is why eating a colourful array of whole foods is far more beneficial than simply taking a supplement. The goal is a thriving ecosystem of diverse bacteria, not a monoculture!

High fibre foods: The best plant-based sources of fibre

🍓 Fruits — Avocado and pears lead the pack, but raspberries, strawberries, apples (with the skin on), bananas, and citrus fruits are all excellent high fibre foods. Choose whole fruit over juice wherever you can, because the juicing process strips out fibre. Try this Chocolate & Pear Cake or this Crispy Potato Rosti with Tomato Salad & Avocado.

🥦 Vegetables — Artichokes, Brussels sprouts, broccoli, sweet potatoes, beets, carrots, leafy greens, and asparagus are all fibre-rich. Cruciferous and root veggies are also particularly good high-fibre foods. Try this Artichoke & Olive Quiche, these Salt & Vinegar Brussel Sprouts, or this One Tray Veggie Bake.

🫘 Legumes — Possibly one of the highest fibre foods on the planet. Lentils, chickpeas, kidney beans, white beans, split peas, and black beans are also high in protein, making them a powerful double-act. Try this Lentil Shepherd’s Pie, this Chickpea & Potato Curry, or this Sweet Potato & Black Bean Chilli.

🌾 Whole grains — Oats, quinoa, barley, bulgur wheat, popcorn (yes, popcorn!), and brown rice are much richer in fibre than their refined counterparts. Swap white bread and pasta for wholegrain versions, and you’ll barely notice the difference — except in how you feel. Try these Apple & Mixed Berry Overnight Oats or this Maple Pumpkin, Spinach & Quinoa Salad.

🥜 Nuts & seeds — Chia seeds and flaxseeds are especially high in fibre and also provide omega-3 fatty acids. Almonds, walnuts, sunflower seeds, and pumpkin seeds are all solid additions to your daily routine. Try this Chocolate Chia Pudding with Crunchy Buckwheat or this Broccolini with Garlic & Roasted Almonds.

🍫 Dark chocolate — You read that right! Dark chocolate (70%+) is also a high fibre food and contains a surprising amount of fibre, and we’re not about to argue with that 😉 Try these Three-ingredient Dark Chocolate Truffles or these Banana & Peanut Butter Breakfast Cookies with Dark Choc Chips.

How to hit 30g of fibre a day (without counting)

The simplest approach is to eat as many different whole-plant and high-fibre foods as you can throughout the week. Here’s what that might look like in practice:

Start your day with oats — A bowl of rolled oats with chia seeds, berries, some coconut yoghurt and a sliced banana is already putting you well on your way.

Add legumes to everything — Toss crispy chickpeas into a salad, blend white beans into a soup, or add lentils to pasta sauce. These fibrous powerhouses disappear into dishes, transforming the nutritional profile.

Keep the skin on — So much of the fibre in fruit and vegetables lives in (or just under) the skin. Eat apples, potatoes, zucchini, and cucumbers unpeeled when you can.

Snack on nuts and seeds — A small handful keeps you satiated and is packed with fibre.

Make wholegrains your default — Always choose brown over white, and look for bread with “wholegrain” or “wholemeal” listed as the first ingredient.

If you’re new to a high-fibre diet, increase your intake gradually and drink plenty of water. Your gut microbiome needs time to adjust — a sudden surge in fibre can cause temporary bloating or digestive discomfort (including a bit more gas than you’re used to!). Start with one or two swaps at a time, and build from there.

What about fibre supplements?

Supplements can be a useful addition for anyone really struggling to meet their fibre needs through food, and they can help with stool regularity and consistency — but they’re not a replacement for whole-food sources.

If you were to rely solely on supplements, you’d miss out on a range of fibre types, vitamins, minerals, phytonutrients, and the synergistic effects that come from eating real food — not to mention all the vibrant colours and flavours you can create with plant-based ingredients.

It’s best to think of supplements as a handy backup, not the main event.

Eat plants. Feed your gut. Live better.

Fibre isn’t exactly a glamorous nutrient, and it certainly doesn’t get as much of a spotlight as protein, but it might just be one of the most powerful things you can eat more of. The science is clear, the health stakes are real, and the solution is delicious!

A plant-based diet — built around colourful fruits and vegetables, hearty legumes, satisfying whole grains, and a generous handful of nuts and seeds — is naturally packed with high-fibre foods, delivering all the fibre your body needs.

And the best part? You don’t need to overhaul your life overnight. Even small, consistent shifts — like swapping white rice for brown or tossing a tin of lentils into tonight’s dinner — add up faster than you think.

If you need some help getting started, we’ve got you. Whether you’re plant-curious or already on the journey, our meal plans, beginner’s shopping list, and recipe hub are full of easy, fibre-rich ideas to get you going.

Your gut is an ecosystem, so here’s to feeding it well!

Ready to put this into practice? Try one of our favourite high-fibre recipes — chocolate chia pudding, Moroccan lentil stew, vegan Caesar salad, or black bean and sweet potato chilli.