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Written by In-House Dietitian, Katie | Nourish’d
Let’s cut the fluff—fibre deserves a standing ovation, and yet, it’s barely getting a round of applause.
In the nutrition world, we’re quick to hype up protein, low-carb everything, and the latest superfood trend. But fibre? Crickets. Which is wild considering how vital it is for everything from gut health to heart health… and even your mood.
So, what exactly is fibre?
Fibre is a type of carbohydrate that your body can’t digest. Unlike sugars and starches, fibre passes through your digestive system relatively intact, doing amazing things along the way—like feeding your good gut bugs, keeping your digestion moving, and helping you feel full and satisfied.
There are two types:
- Soluble fibre, which dissolves in water to form a gel-like substance (great for blood sugar and cholesterol).
- Insoluble fibre, which adds bulk to your stool and helps prevent constipation.
Both are important, and most whole plant foods (think veg, fruit, legumes, whole grains, nuts and seeds) contain a bit of both.
But here’s the kicker:
Most Aussies aren’t getting enough fibre.
According to the Australian Bureau of Statistics, only 28% of adults meet the recommended daily intake of fibre (25g for women, 30g for men).
That means over 70% of us are missing out on one of the easiest (and cheapest!) health wins out there.
And no, fibre isn’t just about poo health (though let’s be honest, we all want to be regular). Fibre plays a huge role in:
- Blood sugar balance – slowing the release of glucose into the bloodstream.
- Lowering cholesterol – particularly soluble fibre from oats and legumes.
- Gut microbiome health – it feeds your good gut bacteria, which impact immunity, inflammation, even mood.
- Weight management – because fibre helps you feel fuller, for longer.
Fibre made easy: Real Nourish’d High Fibre Meals
We get it—when you’re busy, calculating fibre grams is not on your to-do list. That’s why we’ve done it for you. Use our High Fibre dietary filter to find meals with 7g or more fibre in the large serve.
Some high-fibre Nourish’d standouts:
🧡 Pumpkin Lasagna – A veggie-packed, gluten-free take on a classic, layered with roasted pumpkin and creamy béchamel. Fibre-rich and comfort-food approved.
🧄 Savoury Mince with Baba Ganoush – Loaded with fibre-rich veg and paired with smoky baba ganoush. It’s nourishing, hearty, and totally satisfying.
🥣 Pumpkin Risotto – Creamy and comforting with plenty of gut-loving fibre from pumpkin and brown rice. A plant-based favourite.
🍛 Butter Chicken with Cauliflower Rice – All the flavour of your fave curry, with a clever veggie base that adds extra fibre and keeps things light.
🥔 De-constructed Shepherd’s Pie – Grass-fed lamb mince, peas, and sweet potato mash make this a fibre-forward twist on a nostalgic classic.
🍗 Chicken Katsu with Cauliflower Rice – Crispy, gluten-free goodness served with veg-loaded cauliflower rice for a fibre boost without the bloat.
These meals are not only high in fibre—they’re 100% gluten-free, preservative-free, and made with real, whole ingredients. No weird fillers. No hidden nasties. Just real food doing real good.
Final thoughts from your dietitian (aka me)
Fibre might not be flashy—but it should be. Because it’s one of the simplest, most powerful things you can do for your health every single day.
So if you’re tired of bloating, sugar crashes, or that 3pm slump… start with fibre.
Let us take care of the prep. You take care of your gut.
Use the High Fibre filter on our menu and fuel yourself with meals that love you back.
To better bowels
