Are You Getting Enough Fibre? Most Kiwis Aren't

July 7 2026
Are You Getting Enough Fibre? Most Kiwis Aren't
July 7 2026

One nutrient that has quietly been neglected as our diets have modernised is dietary fibre. As food has become more processed and refined, fibre has been stripped out of many everyday staples, and most New Zealand adults now fall short of the recommended intake. 

For many people working on improving their nutrition, eating more fibre is a common goal. Knowing where to begin is often the tricky part. This article explores what fibre is, why it matters, and some simple strategies to help increase your intake. 

 

What is fibre?

Dietary fibre is a type of carbohydrate found in plant foods that your body cannot fully break down. Unlike sugars and starches, fibre passes through the digestive system largely intact. 

Fibre is generally grouped into two types:

  • Soluble fibre dissolves in water to form a gel-like substance. It is found in foods such as oats, kumara, apples, kiwifruit and legumes.
  • Insoluble fibre does not dissolve in water and adds bulk. It is found in whole grains, wheat bran, nuts, seeds and the skins of many fruits and vegetables.

Most whole plant foods contain a mix of both, so there is no need to track them separately.

 

Why fibre may be worth paying attention to

Eating enough dietary fibre is important for many aspects of health, including: 

  • Digestion - fibre adds bulk and helps move food through the digestive system. Many people find that a steady fibre intake, alongside enough fluid, may help to support bowel regularity and general digestive comfort.
  • Satiety - high-fibre foods tend to be more filling and take longer to eat. Dietary fibre also helps to slow digestion, meaning that meals containing fibre may help you feel satisfied for longer.
  • Gut microbiome - certain fibres act as a food source for the beneficial bacteria in your gut. A diet that includes a range of plant foods can contribute to a healthy and diverse gut microbiome.
  • Blood sugars - soluble fibre helps to slow how quickly glucose is absorbed. As part of a balanced diet, adequate fibre intake may support normal blood glucose levels after eating. If you have any concerns about your blood glucose, it's best to speak with your relevant health practitioners.
  • Heart health - soluble fibre is one of the nutrients associated with a heart-healthy eating pattern. 
  • Perimenopause - during perimenopause, shifting hormones can affect several of the areas above, including digestion, appetite and how the body handles blood sugars. The gut microbiome also contains a collection of bacteria known as the oestrobolome which plays a role in how the body processes oestrogen. A varied diet with plenty of plant foods contributes to a normal, diverse gut microbiome.

 

How much fibre do you need?

In New Zealand and Australia, the suggested intake for dietary fibre is around 25 to 30 grams per day. Many adults fall short of this, with the most recent NZ nutrition survey finding median intakes of about 17.5 grams a day for women and 22.1 grams for men.

You do not need to count grams precisely. If you are not sure where your intake currently sits, it can help to track what you eat for a few days, or to work with a nutritionist or dietitian who can look at your overall diet with you.

 

Fibre when your appetite is smaller 

If you are eating smaller portions or have reduced appetite, meeting your fibre needs may be more challenging. Often the focus is placed on protein, meaning there may be less room on the plate for high-fibre foods.

One practical approach is to choose foods that provide both protein and fibre in the same serve, for example: 

  • Chia seeds - around 4g fibre and 2g protein per tablespoon 
  • Ground flaxseed - around 3g fibre and 1.5g protein per tablespoon 
  • Cooked lentils - around 4g fibre and 5.5g protein per ½ cup
  • Cooked black beans - around 5g fibre and 4g protein per ½ cup
  • Cooked chickpeas - around 6g fibre and 5.5g protein per ½ cup
  • Edamame - around 4g fibre and 9g protein per ½ cup

 

A note on increasing your intake

If your current fibre intake is low, increasing it too quickly can cause bloating or discomfort. To help support your digestive system, it is generally recommended to:

  • Increase your fibre intake gradually over a couple of weeks rather than all at once.
  • Drink enough fluid throughout the day, as fibre works best with adequate water.
  • Spread fibre-containing foods across your meals rather than loading it all into one.
  • Pay attention to how different foods feel for you, as tolerance varies from person to person.

 

Simple ways to include more fibre

  • Choose wholegrain or wholemeal bread and cereals over white versions.
  • Add legumes such as chickpeas, lentils or beans to soups, salads and mince dishes.
  • Keep the skins on fruit and vegetables where you can.
  • Snack on fruit, a small handful of nuts, or vegetable sticks.
  • Sprinkle nuts and seeds over porridge, cereals or salads.
  • Include vegetables at both lunch and dinner, aiming for variety and colour.
  • Consider a fibre supplement such as Tric Soluble Fibre which can be added to drinks or meals to help top up your daily intake. 

 

Summary

Dietary fibre is an important but often overlooked part of nutrition. It may support digestive comfort, help you feel satisfied after meals, and contribute to a healthy gut microbiome. Aim for a variety of plant foods across your day, increase your intake gradually, and pair it with enough fluid. For those with smaller appetites, choosing foods that offer both protein and fibre may make it easier to meet your nutrition needs. 

 

 

This month at Tric Nutrition, we are making fibre a little easier to fit into your routine. When you purchase our Tric Protein Soup this month, we will include a free Tric Fibre supplement so you can top up your fibre intake alongside your meals or drinks. You can find more details here.

 

 

References: 

 

 

The information in this article is general in nature and intended for educational purposes only. It is not a substitute for individualised medical or nutritional advice. Always consult your healthcare provider for guidance specific to your situation. 

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