Why fibre deserves a place on your plate

There’s plenty of conversation about protein. You only have to look into the aisles of the supermarket and see brands jumping on board the protein train. 

But while you're focused on increasing your protein intake, don't forget about the other important nutrients. After all, if your gut isn't functioning well, are you really making good use of all the macros you're consuming?

It's estimated that 80% - 90% of Australians fail to meet recommended daily fibre targets. Fibre is found in plant foods, including vegetables, fruit, wholegrains, legumes, nuts and seeds. It supports bowel function, and some types of fibre are utilised by beneficial bacteria in your gut.

Think additions rather than a complete overhaul

You don’t need a complicated meal plan to include more fibre. Start with meals you already enjoy:

• Add rolled oats to your breakfast rotation.
• Put chickpeas or lentils into a salad, pasta sauce or soup.
• Choose wholegrain bread when it suits the meal.
• Sprinkle sprouts on top of your dish.
• Add an extra vegetable to dinner.
• Have a piece of fruit as a snack.

Let your gut adjust

If you're one of the majority not consuming enough fibre, start low and go slow. Increase fibre gradually and drink water regularly. A sudden jump can cause gas or discomfort, especially if your usual intake is low. Begin with one change and see how you feel.

Persistent bloating, pain or altered bowel habits deserve individual advice rather than simply adding more fibre.

Make the habit practical

Choose two or three fibre-containing foods you like and keep them easy to use. Put oats where you’ll see them at breakfast. Keep a tin of beans near the tomatoes. Wash fruit when you’re ready to eat it.

Protein and fibre both have a place in a balanced diet. There’s room to pay attention to both—and familiar whole foods are a useful starting point.