Often when I speak to people about fibre they tell me how much they get in their pasta or cereals!
But this is not the only kind of fibre that we need.

Insoluble fibre does come from wholegrains, nuts, seeds and pasta, along with the skins of fruit and vegetables. This is the kind of fibre that helps to absorb water to soften the contents of the bowel and support regular bowel movements.

This also keeps the bowel environment healthy by producing short chain fatty acids (SCFA’s) which assist with fermentation and balancing the microbiome of the bowel.

Soluble fibre helps to slow the emptying process in our stomachs, which makes you feel fuller. It does this by attracting water and turning things to gel. This can also help to lower cholesterol levels and stabilises blood glucose levels.

Soluble fibre is found in fruits, vegetables, oats, barley and legumes.

Fibre is an important component of every diet as it not only help with the bowel but it also helps to eliminate toxins from the body. If we don’t get enough we can often recycle some of these toxins and this also includes cholesterol and estrogens. Therefore it is important to keep up the clearance rate of these products by eating enough fibre.

How much do we need each day?

(over 18 years)
Acceptable intake
Males30g per day
Females25g per day

Here is a list of foods that contain the fibre that we need

FoodServing sizeFibre
Wholemeal pasta1 cup7.9g
Carrot (skin on)1 cup6.9g
Kidney beans100g6.5g
Raspberry100 g6.1g
Corn1 medium cob5.9g
Green Peas100g5.7g
Rolled oats1/2 cup4.5g
Broccoli (skin on)1 cup3.8g
Sweet potato (skin on)1 cup3.7g
Brown rice1 cup2.7g
Almond30g (25 almonds)2.6g
Dried apricot30g (5 dried apricots)2.5g
Wholegrain bread1 slice2.4g
Banana1 medium2.3g
Apple1 medium2.2g
Psyllium husk1 tablespoon2.2g


So if you are feeling you need some help with your diet and nutrition, then book in for a consult with me.


This article was authored by Jan Caton – Bachelor of Health Science – Naturopathy. Jan is the Director of Magnolia Apothecary, Naturopath, Nutritionist and Herbalist. Jan practices in the Yarra Ranges.

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