Daily Fibre calculator

Daily Fibre Requirements

How much fibre do you need per day?

Fibre is found in fruits and vegetables, wheat and oat bran, legumes such as lentils, beans and peas, and also nuts. Are you getting enough fibre in your diet? Use this handy tool to check the adequate fibre intake for Australians and New Zealanders.


Why fibre is important in your diet

Increased levels of dietary fibre can help with weight loss, help lower cholesterol (particularly soluble fibre) and reduce the risk of coronary heart disease, but for disease prevention, your intake may need to be higher than adequate intake. The NHMRC (National Health and Medical Research Council) has stated that increasing fibre intake to 38 g/day for men, and 28 g/day for women should not lead to any adverse effects and may reduce the risk of developing chronic disease. If this additional intake is through extra vegetables, legumes and fruits, you’ll have the added bonus of increasing your intake of antioxidant vitamins and folate, further improving the health benefits.

How to get more fibre

Dietary fibre is the indigestible portion of plant foods. It is found in cereals, vegetables, fruit, nuts, legumes such as peas, beans and lentils, and wholegrains such as barley, brown rice, wholemeal or wholegrain breads.

Last Reviewed: 1 July 2015


Australian Government Department of Health and Ageing and NHMRC. Nutrient Reference Values for Australia and New Zealand, including Recommended Dietary Intakes, 2006. Endorsed 9 September 2005.