The Most Overlooked Nutrient in Gut Health? Fibre

Fibre is often mentioned in passing when talking about gut health, but few people truly understand how essential it is, not just for keeping things moving, but for reducing disease risk and supporting long-term health. In fact, most Australians are only getting half the recommended daily intake, and it's costing us more than we realise.

How Much Fibre Do We Actually Need?

The Australian Dietary Guidelines recommend around 25 grams per day for women and 30 grams per day for men. Children and adolescents require less, though their needs increase as they grow. But most people fall well short with average daily intakes sitting around 15–20 grams.

Getting enough fibre isn’t just about regularity. It’s also about prevention. A high-fibre diet is strongly associated with a reduced risk of colorectal cancer, which is the second most common cause of cancer death in Australia. Fibre improves stool transit time, and encourages a healthier gut microbiome, all of which play a protective role in long-term bowel health.

Fibre for Health vs Fibre for Symptom Management

It’s important to distinguish between fibre for general health and disease prevention, and fibre used more selectively to support bowel function.

When we talk about population-wide benefits, like reducing colorectal cancer risk, improving cardiovascular health, and maintaining healthy weight, we’re usually referring to a diverse range of fibres from whole foods. Think vegetables, fruits, legumes, whole grains, nuts, and seeds. These fibres promote diversity in the gut microbiota and support long-term health outcomes.

However, not everyone tolerates all fibres equally. For people with sensitive guts or underlying gastrointestinal issues, certain fibres may be better tolerated than others. In these cases, selecting the right type of fibre can make a meaningful difference to comfort and consistency.

The Role of Sterculia: A Gentler Approach

One fibre that’s particularly helpful for people needing a gentler option is sterculia. Derived from a plant gum, sterculia is a non-fermentable fibre that absorbs water in the bowel to help soften or bulk up stool, depending on what’s needed. Because it’s not broken down by gut bacteria, it doesn’t typically cause gas or bloating, making it easier to tolerate.

Sterculia is a great example of how fibre can be used intentionally to support bowel function without compromising comfort, especially for those who haven’t had success with other types.

Not All Fibres Are the Same

Other commonly used fibres include:

· Psyllium husk, a semi-fermentable soluble fibre that supports regularity, though it can cause bloating in some people

· PHGG (partially hydrolysed guar gum), a fermentable fibre with growing interest for microbiome support

· Inulin and wheat dextrin, which are highly fermentable and may be poorly tolerated by those with sensitive guts

Sterculia differs by offering a non-fermentable, well-tolerated option that supports regularity without feeding bacteria or causing gas.

Where to From Here?

If you're looking to improve your gut health, start by looking at your daily fibre intake. If you’re not hitting your targets, consider increasing your intake of whole plant foods slowly and consistently while paying attention to how your gut responds.

And if you're someone who struggles with digestive comfort or regularity, know that there are fibre options out there that may work better for you. Speaking with a specialist gastrointestinal dietitian can help tailor a plan that supports your long-term gut health without unwanted side effects.

Fibre remains one of the simplest, safest, and most overlooked tools for protecting your health and it’s time we gave it the attention it deserves.