How Much Fibre Do We Need Everyday For Good Gut Health?

Fibre and gut health go hand to hand. But how much dietary fibre are you supposed to eat daily for good gut health?



Dietary fibre resists digestion in the stomach and travels through the intestines - which in return have some health promoting effects:

  • Improved blood sugar control

  • Improve blood cholesterol levels

  • Helping you feel fuller for longer

  • Reduce risk of some diseases including diabetes, high cholesterol, diverticulitis disease and bowel cancer

The daily recommended intake is at least 25g for women and 30g for men. The average Australian eat less than this around 15g.


Dietary fibre is found in fruits, vegetables, wholegrains, legumes, pulses, nuts and seeds. Here is a short list of common foods and their fibre content, have a rough estimate of how much you are actually eating:


Apple w/skin 1 medium 3.7

Banana 1 medium 2.7


Carrot 1 medium 2.0

Cauliflower, boiled ½ cup 1.7

Celery 1 stalk (7 inch) 0.7

Coleslaw ½ cup 1.0

Corn, on the cob 1 ear 2.0

Cucumber ½ cup (slices) 0.5

Mushrooms ½ cup (pieces) 0.4

Onions, boiled ½ cup 1.0

Peas, green ½ cup 4.0

Potato, boiled 1 medium 2.0

Tomato, raw 1 medium 1.0


All-Bran, Kellogg’s ½ cup 12.6

Rolled oats 40g 3.7

Weetbix 2 biscuits 4.0

White 1 slice 1.0

Whole wheat 1 slice 2.0

Multi-grain 1 slice 1.5


Spaghetti, whole wheat 1 cup 6.3

Brown rice, long grain 1 cup 3.5

White rice 1 cup 1.0


If you are unsure where to start your gut health journey - read this article on gut nourishing breakfast ideas.

Here are some common signs of an unhealthy gut.


At Four Seasons Dietetics, our dietitians are experienced with managing gut conditions including IBD, IBS and food intolerances. They could also assist to help develop a gut nourishing plan that is achievable, realistic and sustainable in the long term. Book an appointment here to start your gut health journey with us.