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.