Most Australians fall short on fibre, and breakfast is one of the easiest places to catch up. Fibre keeps your bowels regular, feeds your gut bacteria and is linked with lower rates of heart disease, type 2 diabetes and bowel cancer. This guide explains how much fibre you need, how much the average Australian actually eats, which breakfast foods are richest in fibre, and shares a make-ahead overnight oats recipe.
At a glance
- The Australian Adequate Intake for fibre is 25 g a day for women and 30 g for men. For chronic disease prevention, the NHMRC suggests aiming towards 28 g and 38 g.
- Australian adults eat about 21 g a day on average (ABS 2023).
- A large Lancet review found the greatest risk reduction with 25 to 29 g of fibre a day.
- Oats, wholegrain cereals, linseed, chia, prunes and berries are easy fibre boosts at breakfast.
- Increase fibre gradually and drink enough water, or you may get bloating and wind.
How much fibre do you need?
The Nutrient Reference Values set an Adequate Intake of 25 g of fibre a day for adult women and 30 g for men. To help reduce the risk of chronic disease, the NHMRC suggests aiming higher, towards 28 g for women and 38 g for men. In the 2023 national nutrition survey, Australian adults averaged 20.7 g a day: 22.3 g for men and 19.2 g for women.
A 2019 Lancet series of reviews, covering 185 prospective studies and 58 trials, found that people who ate the most fibre had a 15 to 30% lower risk of death from all causes and heart disease, and of stroke, type 2 diabetes and bowel cancer, than those who ate the least. The greatest benefit was seen at 25 to 29 g a day. Most of that evidence is observational, so it shows a link rather than proving cause.
Fibre in common breakfast foods
Values from the Australian Food Composition Database (FSANZ, Release 3). The database lists fibre per 100 g; the serve sizes are our estimates.
| Food | Fibre per 100 g | Typical serve (about) |
|---|---|---|
| Rolled oats, uncooked | 9.5 g | 40 g: 3.8 g |
| Wholemeal bread | 6.9 g | 1 slice (40 g): 2.8 g |
| Linseed (flaxseed) | 32.9 g | 1 tablespoon (10 g): 3.3 g |
| Chia seeds | 33.2 g | 1 tablespoon (10 g): 3.3 g |
| Prunes | 7.7 g | 50 g: 3.9 g |
| Raspberries | 4.8 g | |
| Baked beans in tomato sauce | 4.8 g | |
| Oat bran | 16.7 g |
Oats, prunes and seeds: why they come up
Oats contain beta-glucan, a soluble fibre. Food Standards Australia New Zealand allows foods with enough oat or barley beta-glucan to claim they reduce blood cholesterol, as part of a diet low in saturated fat that contains 3 g of beta-glucan a day.
Prunes have good evidence for regularity. In a 2011 trial of 40 adults with constipation, prunes improved complete bowel movements and stool consistency more than psyllium. In a 2019 trial of 120 healthy adults with low fibre intakes, prunes increased stool weight and frequency, although they also increased wind.
Linseed and chia are among the most fibre-dense foods there are, so a spoonful adds a lot.
Go slowly
The Better Health Channel advises introducing fibre slowly, because a sudden switch from a low-fibre to a high-fibre diet can cause abdominal pain and wind, and notes that a high-fibre diet may not help constipation unless you drink enough water. If you have irritable bowel syndrome or another gut condition, some high-fibre foods may make symptoms worse, and the right approach is individual.
Try this recipe
Overnight oats with prunes & flaxseed
Oats, ground flaxseed and prunes make this one of the highest-fibre breakfasts in our recipe library, and you make it the night before. Chop the prunes so they spread through the oats.
You will need:
- 1/2 cup rolled oats
- 1/2 cup milk of choice
- 1/4 cup natural yoghurt
- 1 tbsp ground flaxseed
- 3 prunes, chopped
- Drizzle of honey (optional)
Try it yourself: Add up the fibre in a typical day and see how close you are to the recommendation. Open the fibre calculator →
When fibre is not straightforward
The right amount and type of fibre depends on your gut symptoms, any conditions such as IBS or coeliac disease, your medicines and what you already eat. If more fibre makes you uncomfortable, or constipation or bloating is an ongoing problem, Felicity can help you work out what suits your gut.
Felicity Bull is an Accredited Practising Dietitian. She sees clients in person in Mount Hutton (Newcastle and Lake Macquarie) and by telehealth across Australia.
Book with Felicity →Common questions
How much fibre should I eat a day?
The Australian Adequate Intake is 25 g a day for women and 30 g for men. The NHMRC suggests aiming towards 28 g and 38 g to help reduce chronic disease risk.
What is a high-fibre breakfast?
Oats or a wholegrain cereal with fruit and a spoonful of linseed or chia, wholemeal toast with baked beans, or overnight oats with prunes and seeds.
How much fibre is in oats?
Rolled oats have about 9.5 g of fibre per 100 g, so a 40 g serve has close to 4 g, according to the Australian Food Composition Database.
Do prunes help with constipation?
Research suggests they can. In a 2011 trial, prunes improved bowel movements and stool consistency more than psyllium in adults with constipation.
Can too much fibre cause bloating?
Yes, especially if you increase it quickly. Increase fibre gradually and drink enough water. If symptoms continue, talk to your GP or dietitian.
Where this comes from
General information only, not personal advice. It does not replace advice from your doctor or dietitian.
- National Health and Medical Research Council, Nutrient Reference Values for Australia and New Zealand. Dietary fibre. www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre
- National Health and Medical Research Council, Nutrient Reference Values. Suggested dietary targets for chronic disease prevention (summary). www.eatforhealth.gov.au/nutrient-reference-values/chronic-disease/summary
- Australian Bureau of Statistics. National Nutrition and Physical Activity Survey: Food and Nutrients, 2023 (released September 2025). www.abs.gov.au/statistics/health/food-and-nutrition/national-nutrition-and-physical-activity-survey/2023
- Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434-445. pubmed.ncbi.nlm.nih.gov/30638909/
- Food Standards Australia New Zealand. Australian Food Composition Database, Release 3 (December 2025): nutrient profiles, caffeine (analysed values per 100 g or 100 mL). www.foodstandards.gov.au/science-data/food-nutrient-databases/afcd/data-files
- Food Standards Australia New Zealand. Australia New Zealand Food Standards Code, Schedule 4: Nutrition, health and related claims (beta-glucan and blood cholesterol). www.legislation.gov.au/F2015L00474/latest/text
- Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology and Therapeutics. 2011;33(7):822-828. pubmed.ncbi.nlm.nih.gov/21323688/
- Lever E, Scott SM, Louis P, Emery PW, Whelan K. The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: a randomised controlled trial. Clinical Nutrition. 2019;38(1):165-173. pubmed.ncbi.nlm.nih.gov/29398337/
- Better Health Channel (Victorian Government). Dietary fibre. www.betterhealth.vic.gov.au/health/healthyliving/dietary-fibre
