How much fibre do I need per day in Australia?

According to the NHMRC, adult men need 30g of fibre per day and adult women need 25g. During pregnancy, the target increases to 28g, and while breastfeeding it rises to 30g. Most Australians fall short of these targets.

What happens if I eat too little fibre?

Low fibre intake is linked to constipation, increased risk of bowel cancer, higher cholesterol, and poor blood sugar control. The CSIRO estimates that increasing fibre intake to recommended levels could prevent significant rates of bowel disease in Australia.

What are the best high-fibre foods in Australia?

Excellent sources include legumes (lentils 8g per cup cooked), wholegrain bread (3-4g per slice), oats (4g per 40g serve), vegetables like broccoli (3g per cup), fruits like pears with skin (4g each), and Australian native foods like wattleseed.

Should I increase fibre gradually?

Yes. Increasing fibre too quickly can cause bloating, gas, and discomfort. Add 5g per week until you reach your target. Drink plenty of water as you increase fibre - aim for at least 2 litres per day to help fibre move through your digestive system.

Fibre Intake Calculator

This Fibre Intake Calculator tells you how much dietary fibre you should be eating each day according to Australian NHMRC guidelines. Most Australians don't get enough fibre - the average intake is just 20-25g when the recommended target is 25-30g per day. Enter your details to see your personalised target and discover the best high-fibre foods to include in your diet.

Enter Your Details

Gender

Age

years

Estimated Current Fibre Intake

g/day

Average Australian adult eats ~20-22g/day

How It Works

The calculator uses Australian NHMRC Adequate Intake (AI) values for dietary fibre, which vary by age and gender. Adult men need 30g/day and adult women need 25g/day. Children's requirements increase with age, from 14g/day for toddlers to 28g/day for teenage boys. Your current estimated intake is compared against your target to show whether you're meeting recommendations.

Quick Reference

Age Group	Gender	Adequate Intake (AI)	Average Aus. Intake	Status
1-3 years	Both	14 g/day	~12 g	Below target
4-8 years	Both	18 g/day	~15 g	Below target
9-13 years	Boys	24 g/day	~19 g	Below target
9-13 years	Girls	20 g/day	~17 g	Below target
14-18 years	Males	28 g/day	~22 g	Below target
14-18 years	Females	22 g/day	~18 g	Below target
19+ years	Men	30 g/day	~22 g	Below target
19+ years	Women	25 g/day	~20 g	Below target
Pregnant	Women	28 g/day	~19 g	Below target
Breastfeeding	Women	30 g/day	~20 g	Below target

Source: NHMRC Nutrient Reference Values for Australia and New Zealand (2006). Average Australian intakes from the 2011-12 ABS National Nutrition Survey.

Frequently Asked Questions

How much fibre do I need per day in Australia?: According to the NHMRC, adult men need 30g of fibre per day and adult women need 25g. During pregnancy, the target increases to 28g, and while breastfeeding it rises to 30g. Most Australians fall short of these targets.
What happens if I eat too little fibre?: Low fibre intake is linked to constipation, increased risk of bowel cancer, higher cholesterol, and poor blood sugar control. The CSIRO estimates that increasing fibre intake to recommended levels could prevent significant rates of bowel disease in Australia.
What are the best high-fibre foods in Australia?: Excellent sources include legumes (lentils 8g per cup cooked), wholegrain bread (3-4g per slice), oats (4g per 40g serve), vegetables like broccoli (3g per cup), fruits like pears with skin (4g each), and Australian native foods like wattleseed.
Should I increase fibre gradually?: Yes. Increasing fibre too quickly can cause bloating, gas, and discomfort. Add 5g per week until you reach your target. Drink plenty of water as you increase fibre - aim for at least 2 litres per day to help fibre move through your digestive system.

How This Is Calculated

Target Fibre (g/day) = NHMRC AI value for age + gender Fibre Gap (g) = Target - Current Intake % of Target = (Current Intake / Target) x 100

AI: = Adequate Intake - the daily intake level sufficient to meet nutrient needs of most healthy individuals
30g/day: = NHMRC target for adult men (19+ years)
25g/day: = NHMRC target for adult women (19+ years)

The Adequate Intake (AI) is used because there is insufficient evidence to establish an Estimated Average Requirement (EAR) for fibre. These values are based on the amount of fibre associated with the lowest risk of cardiovascular disease.

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Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.