05/05/2026
Fibre - very important for digestive health, as well as weight management and heart health 💚🌻
Fibre is among the most underconsumed nutrients, despite having one of the strongest evidence bases for health.
Adequate fibre intake is associated with improved satiety, better glycaemic control, reduced cardiovascular risk, and a more diverse gut microbiome. Targets of 30g per day for males and 25g per day for females are well supported by the literature, and most people eating a typical Western diet fall meaningfully short of these.
The graphic ranks foods by fibre content per 100g using data from the Australian Food Composition Database, with calories per 100g included to give a more complete picture of each food’s nutritional context. A couple of things worth noting when interpreting the data. All values are based on uncooked weight, which is relevant for foods like oats, lentils, and pasta where weight increases considerably once cooked. The per 100g serving is also not always a realistic eating occasion, chia seeds rank highest on the list at 33.2g fibre per 100g, but a typical serving is closer to 15-20g.
Raspberries are worth highlighting specifically. At 6.5g of fibre per 100g and only 38 calories, they offer one of the better fibre-to-calorie ratios on the list, making them a practical option during a fat loss phase.
Fibre intake is something we assess and address early with most clients. Digestive health, satiety, and micronutrient intake are rarely optimised in isolation from one another, and fibre sits at the intersection of all three.
Our coaching services and free discovery call are linked in bio.
