why you need fibre
and why a supplement
25g
women
30g
men
~20g
reality
targets per the NHMRC.¹ we don't make the rules. they do. the ~20g is what australians actually eat in a day, on average.²
that gap, every single day, is the problem. 7 in 10 adults miss it.²
keeps things moving
fibre adds bulk and keeps everything on schedule¹
feeds your gut bacteria
fibre feeds the bacteria that fuel your gut lining¹
supports digestive comfort
fibre helps keep digestion regular and in routine¹
this doesn't replace vegetables.
it just helps close the gap between the fibre you should be getting and the fibre you actually get.
one serve = 6g
that's a cup of lentils or 3 slices of wholegrain bread. every. single. day. even the days you had toast for breakfast and dinner.
how much fibre do i actually need?
25g a day for women, 30g for men. that's the NHRMC target.¹ the average australian gets around 20g.² one serve of The Regular Thing is 6g, which is a decent dent in the gap most people are missing.
does a fibre supplement work like a laxative?
no. a laxative stimulates your system to force a result. fibre is food. it adds bulk and supports the normal way your gut stays regular, rather than forcing anything.¹ different mechanism, different category. fibre works best as a daily habit, not a one-off rescue.
what are the different kinds of fibre?
broadly, two. soluble fibre dissolves in water, turns to gel and your gut bacteria ferment it, which is the prebiotic part. insoluble fibre doesn't dissolve; it adds bulk and helps keep things moving.¹ most whole foods give you a mix of both.
can you take too much of it?
fibre isn't something to rush into. if you're not used to much of it, start with one serve a day and have it with water. ramping up slowly is kinder on your system than going hard on day one.
does taking a fibre supplement have to be an embarrassing, cringe thing?
lol no. everyone has a gut. 7 in 10 australian adults don't get enough fibre and you'd be one of the few doing something about it.² a scoop in your water, same time each day. about as embarrassing as brushing your teeth.
references. duh.
[1] National Health and Medical Research Council (NHMRC), Nutrient Reference Values for Australia and New Zealand — Dietary Fibre, 2006. eatforhealth.gov.au (the 25g/30g targets, and fibre's role in laxation and gut function)
[2] Australian Bureau of Statistics, National Nutrition and Physical Activity Survey 2011–12, analysed in Fayet-Moore et al., Nutrients, 2018 (the ~20g average and the 7-in-10 stat)
[3] Australian Bureau of Statistics, National Nutrition and Physical Activity Survey, 2023. abs.gov.au (current national intake data)