Research consistently shows that higher fibre intake is associated with a lower fibre cancer risk, improved blood sugar control and better overall health, yet most Australians still aren’t eating enough of it. I’ve talked about fibre before, but honestly I really think it’s one of the most underrated things you can change when it comes to your health.
People are constantly looking for the next supplement, detox, or “superfood”, when one of the best things you can actually do for your body is probably far less exciting: (and arguably cheaper) eat more fibre.
Not only is fibre incredible for gut health, digestion, cholesterol and blood sugar balance, but higher fibre intakes are also strongly linked with a lower risk of certain cancers — especially bowel cancer. And considering most people still aren’t eating enough, it’s something that could genuinely make a big difference to long-term health.
If you’re someone managing prediabetes, diabetes, high cholesterol, digestive issues, or simply trying to improve your health overall, fibre is one of the best places to start.
What is fibre?
Fibre is a type of carbohydrate found in plant foods that our bodies don’t fully digest. Instead, it moves through the digestive system helping support digestion, bowel health and overall health.
There are different types of fibre, but overall it helps:
- keep you fuller for longer
- support healthy digestion
- feed beneficial gut bacteria
- improve cholesterol and blood sugar levels
- support long-term disease prevention
Foods naturally high in fibre include:
- fruit
- vegetables
- oats
- beans and lentils
- nuts and seeds
- wholegrains
Basically, most whole plant foods.
Fibre Cancer Risk: What Does the Research Say?
One of the strongest findings in nutrition research is the link between higher fibre intake and lower risk of Colorectal cancer.
Research consistently shows people who eat more fibre have around a 10–20% lower risk of bowel cancer compared to those eating the least.
That’s pretty significant considering bowel cancer is becoming increasingly common, even in younger adults.
Fibre helps by:
- supporting a healthier gut microbiome
- reducing inflammation
- helping food move through the bowel more efficiently
- reducing the time waste products sit in the digestive tract
No single food “prevents” cancer, but when we look at overall dietary patterns, fibre is one of the most evidence-backed nutrients we can focus on for long-term health.
How Fibre Supports Blood Sugar Control
When it comes to managing blood sugar levels, most people immediately focus on sugar or carbohydrates. But fibre is one of the biggest missing pieces of the puzzle.
Adding fibre to meals slows down digestion and helps reduce how quickly glucose enters the bloodstream. This means:
- steadier blood sugar levels
- more stable energy
- improved fullness after meals
- fewer dramatic spikes and crashes
This is especially important for people managing Prediabetes or Type 2 Diabetes. I often hear people say they wont eat oats for breakfast or bread for lunch due to the ‘sugar spike’ but what they don’t realise is by adding some chia seeds in the morning or a side salad with the bread it takes the food longer to digest and blood sugar wont spike.
Improving fibre intake is one small but powerful nutrition habit, and the same principle applies to training: consistency matters more than perfection. Read more here: Struggling With Exercise Consistency? Why Does It Keep Happening?
How Much Fibre Should You Aim For?
General recommendations sit around:
- 25g per day for women
- 30–38g per day for men
But most Australians are still falling well below this target. The good news is you don’t need to completely overhaul your diet overnight. Small consistent changes add up quickly.
Easy ways to increase fibre intake
Add more nuts and seeds
A handful of nuts makes a great snack and also provides healthy fats and fibre. Chia seeds, flaxseeds or hemp seeds are easy additions to oats, smoothies or yoghurt.
Eat more fruit and vegetables
Aim for at least 2 serves of fruit and 5 serves of vegetables daily.
The more variety, the better:
- berries
- broccoli
- Brussels sprouts
- cabbage
- mango
- apricots
- beans
- leafy greens
Different plant foods feed different beneficial gut bacteria.
Don’t forget beans and legumes
Beans, lentils and chickpeas are some of the highest fibre foods you can eat.
Easy ways to include them:
- add lentils to Bolognese sauce
- include black beans in tacos or burritos
- roast chickpeas for snacks
- add beans into soups, curries or salads
They’re affordable, filling and incredibly good for gut and metabolic health and provide extra protein
Choose higher fibre grains
Swap refined grains for higher fibre options where possible:
- rolled oats
- quinoa
- barley
- brown rice
- wholegrain or seeded bread
- high-fibre cereals
Even simple swaps like choosing wholemeal bread over white bread can make a difference over time.
Psyllium husk: the underrated option
Psyllium husk is a soluble fibre that forms a gel in the digestive tract and can help improve regularity, fullness and blood sugar control.
It can easily be added to:
- oats
- smoothies
- yoghurt
- cereal
Some people also use fibre supplements like psyllium, Metamucil or Benefiber if they struggle to meet their needs through food alone.
One important thing people forget
If your current fibre intake is low, don’t suddenly jump from 10g to 40g overnight because your stomach probably won’t thank you for it.
Increase fibre gradually and make sure you’re drinking enough water too.
Usually when people say fibre “doesn’t agree” with them, it’s often because they increased it too quickly rather than their body not tolerating fibre itself.
Final Thoughts on Fibre and Long-Term Health
Nutrition can feel overwhelming sometimes because there’s always a new trend or food being demonised online.
But when you come back to the basics, fibre is one of the clearest examples of something simple that genuinely supports health.
Better digestion, healthier gut bacteria, improved fullness, steadier blood sugar levels and lower risk of diseases like Colorectal cancer and Type 2 Diabetes.
If your goal is improving your health, weight or energy, fibre is one piece of the puzzle, but having the right structure around your training and nutrition makes a big difference. Read more here: Personal Training For Weight Loss: Does It Actually Work?
Frequently Asked Questions
Is fibre really linked to a lower cancer risk?
Research consistently shows that people who consume more fibre tend to have a lower risk of bowel cancer compared to those with low fibre intakes. While no single food can prevent cancer, a high-fibre diet is one of the most evidence-backed dietary strategies for supporting long-term health.
How much fibre should I eat each day?
Current recommendations suggest aiming for around 25g of fibre per day for women and 30–38g per day for men. Most Australians fall short of these targets, which is why increasing fibre intake can have such a positive impact on health.
What are the easiest ways to increase fibre intake?
Simple strategies include eating more fruit and vegetables, choosing wholegrain breads and cereals, adding beans and lentils to meals, and including nuts, seeds or psyllium husk in your daily routine. Increasing fibre gradually and drinking enough water can help minimise digestive discomfort.
Ready to make a change? We are here to help.
Nutrition doesn’t need to be complicated. Whether your goal is better digestion, improved energy, better blood sugar control, weight loss, or simply building healthier habits, having the right support can make all the difference.
At Authentic Personal Training, we help people create sustainable nutrition, training and recovery strategies that fit their lifestyle and support long-term health.
Start with our 3 sessions for $30 intro offer and see how personalised coaching can help you achieve your goals.
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