Why fibre matters more than ever after 60 – and easy ways to get more every day

Fibre might not get the attention protein does, but for Australians over 60 it plays a crucial role in keeping digestion regular, cholesterol in check and blood sugar steady. The challenge is that many of us simply don’t get enough. The good news? Adding fibre doesn’t require a drastic diet overhaul. With a few smart choices across the day, you can support gut health and overall wellbeing — without sacrificing flavour or enjoyment.

5 High-Fibre Recipes Across the Day

Breakfast: Berry & Chia Oats
Fibre boost to start the day

Ingredients

½ cup rolled oats
1 tbsp chia seeds
½ cup berries
1 cup milk or water

Method

Cook oats with milk or water.
Stir through chia seeds.
Top with berries before serving.

Morning Snack: Apple with Peanut Butter
Simple and satisfying

Ingredients

1 apple, sliced
1 tbsp natural peanut butter

Method
Spread peanut butter over apple slices and enjoy.

Lunch: Lentil & Vegetable Soup
Warm, filling and fibre-rich

Ingredients

1 cup red lentils
Carrot, celery and onion, chopped
1 litre vegetable stock

Method

Simmer all ingredients for 25–30 minutes.
Season to taste and serve.

Afternoon Snack: Greek Yoghurt with Flaxseed
Gut-friendly and easy

Ingredients

Unsweetened Greek yoghurt
1 tbsp ground flaxseed

Method
Stir flaxseed into yoghurt and enjoy.

Dinner: Chickpea, Spinach & Brown Rice Bowl
Hearty and nourishing

Ingredients

1 cup cooked brown rice
½ cup chickpeas
Handful of spinach
Olive oil, lemon, salt

Method

Warm rice and chickpeas.
Stir through spinach until wilted.
Drizzle with olive oil and lemon.

Enjoy.