The Stoney Creek 7 Day Fibre Challenge

Are you getting enough fibre?

From "fibremaxxing" on social media to growing interest in gut health, fibre is suddenly everywhere.

But you don't need to go overboard or completely change the way you eat.

How much fibre do you need?

For Australian adults, the recommended daily intake is 25g a day for adult women and 30g a day for adult men.

Many of us don't reach our recommended fibre intake but the good news is you don't need special foods or expensive supplements to get more fibre every day.

Soluble vs insoluble fibre. Whats the difference?

Both soluble and insoluble fibre naturally occur in a huge variety of everyday foods. The trick is finding simple ways to include more of them in the meals you already enjoy.

Soluble fibre - absorbs water and forms a gel like substance that helps soften stools and support easier bowel movements. It also slows digestion and can help reduce LDL ("bad") cholesterol and support healthy digestion.
Insoluble fibre - doesn't absorb water but helps move food through the gut more quickly. It adds bulk to stools, helping promote regular bowel movements and prevent constipation.

Your 25-30g fibre day

Think of your daily fibre intake as something you can build up throughout the day.

A little at breakfast.

A little at lunch.

A little from snacks.

And plenty from dinner.

You don't have to get it all from one food or one meal!

Breakfast

Start the day with fibre

Try including:

• Oats or wholegrain cereal
• Berries or another piece of fruit
• Flaxseed meal
• Wholegrain toast
• Nuts and seeds

Fibre tip

Adding freshly ground flaxseeds to breakfast as an easy way to increase your fibre intake without completely changing what you eat. For a quick alternative, try stirring flaxseed meal into porridge, sprinkling it over yoghurt or adding it to a smoothie.

Lunch

Build fibre into your main meal

Try including:

• Wholegrain bread or wraps
• Lentils, chickpeas or beans
• Salad and vegetables
• Brown rice, quinoa or other wholegrains

Fibre tip

Look for simple swaps.

Choose wholegrain bread instead of white bread, add chickpeas to a salad or include lentils in your favourite soup.

Small changes do add up over the course of the day.

Snack time

Choose foods that give you something back

Try:

• Whole fruit
• Nuts and seeds
• Vegetable sticks with hummus
• Homemade high-fibre flaxseed meal muffins or biscuits
• Yoghurt with fruit and seeds

Fibre tip

A snack doesn't have to be complicated to contribute to your daily fibre intake.

Fruit, nuts and seeds can all be simple ways to add more fibre between meals.

Dinner

Don't forget the vegetables

Try building your dinner around:

• Plenty of vegetables
• Beans, lentils or chickpeas
• Brown rice, quinoa or other wholegrains
• Homemade flax pasta, meatballs or bread as a side.

Fibre tip

Instead of completely changing your favourite meals look for an easy opportunity to add fibre. A spoonful of flaxseed meal into homemade meatballs or sprinkled on a hearty soup.

Fibre & bowel health

Fibre isn't just about keeping you regular.

Eating plenty of fibre rich foods is associated with a lower risk of bowel cancer.

Cancer Council Australia recommends eating foods containing dietary fibre, including wholegrains, vegetables, fruit, legumes, nuts and seeds, as part of a cancer protective diet. Cancer Council Australia estimates that almost 20% of bowel cancers could potentially be prevented if Australians met their recommended dietary fibre intake. That's a pretty good reason for all of us to take a closer look at how much fibre we consume daily.

Where does flaxseed meal fit?

Flaxseed meal is a simple way to add a fibre rich food to meals you're already eating. One tablespoon equals almost 5grams of your daily intake. Stir a spoonful through porridge before serving. Blend it with fruit and yoghurt for an extra fibre boost smoothie. Use it in sweet and savory baking and meals. We have so many fantastic recipes on our website that you can access completely free right here Recipes.

Don't forget your fluids

If you're increasing your fibre intake it's also important to drink enough water throughout the day.

If you're not used to eating much fibre we recommend you increase your intake gradually. Fibre works best as part of a balanced diet that includes plenty of fluids, vegetables, fruit, wholegrains, legumes, nuts and seeds.

Take the 7-day fibre challenge

For the next seven days ask yourself one simple question at each meal:

What can I add to this meal to increase my fibre intake today?

Just start with one small change and build from there.