How Much Fibre Do You Actually Need Each Day?

The short answer: Australian guidelines set an adequate intake of 25g of fibre a day for women and 30g a day for men. The figures come from the National Health and Medical Research Council (NHMRC) Nutrient Reference Values for Australia and New Zealand. Most Australians fall short of them.

Here's what those numbers actually mean, how to tell where you sit, and what closing the gap looks like in real food.

Where do the targets come from?

The NHMRC publishes Nutrient Reference Values for Australia and New Zealand, and fibre is set as an "adequate intake": the level expected to meet the needs of most healthy people, based on observed intakes in people with good digestive health. For adults, that's 25g a day for women and 30g a day for men. The reference values are a little higher during pregnancy (28g) and breastfeeding (30g), and lower for children, rising from roughly 14g for toddlers to 28g for teenage boys.

Why do most people fall short?

Because modern eating patterns lean heavily on refined grains. White bread, white rice, standard pasta, and most packaged snacks have had the fibre-rich outer layer of the grain milled away. Australian dietary surveys consistently find average intakes sitting around 20g a day, below the female target and well below the male one. You can fall short while eating what looks like a reasonably healthy diet.

What does 25 to 30g look like in real food?

Fibre adds up in small amounts across the day. Some reference points:

• A slice of wholegrain bread: about 2g
• Half a cup of cooked rolled oats: about 2g
• An apple with the skin on: about 3g
• Half a cup of cooked lentils: about 6g
• A 30g handful of almonds: about 3g
• A tablespoon of rye bran (13g): about 5g

A day that reaches the target usually involves wholegrains at most meals, fruit with the skin on, vegetables at lunch and dinner, and at least one concentrated source such as legumes, seeds, or bran. No single food does it alone; the total is what counts.

Do you need to count grams?

Not forever. A few days of reading labels and roughly tallying is enough to show you where you sit and where the gaps are. For most people the biggest single opportunity is breakfast: if the first meal of the day is white toast or nothing at all, that's usually the easiest place to add 5 to 10g.

A note before you increase

Move up gradually and drink more water as you go. A sudden jump in fibre can cause temporary bloating while your gut adjusts. Our guide on increasing your fibre intake covers how to do it comfortably.

Where Ryedical fits

One tablespoon of Ryedical rye bran adds 5g of dietary fibre, both soluble and insoluble, to whatever you already eat†. One serve is one tablespoon, and we recommend 1.5 to 2 serves a day, used cold or at room temperature. It's one option among many; the goal is the daily total, not any single food. Note that rye bran contains gluten and is not suitable for people with coeliac disease or non-coeliac gluten sensitivity.

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Related reading

• How to increase your fibre intake
• Soluble vs insoluble fibre: what the difference actually means
• Wholefood vs fibre supplement: what's the real difference?

†As part of a balanced diet.

This article is general information based on the NHMRC Nutrient Reference Values for Australia and New Zealand. It does not provide medical advice. Speak with your healthcare professional about your specific dietary needs.