• Supports baseline function.

  • If digestion is regular and energy is stable, no change is needed

Fibre

Digestion & metabolism. Often overlooked.

  • Fibre is the indigestible part of plant foods that slows digestion and sugar absorption over time.

  • It does not provide energy and does not act through single meals.

What is it

  • Slows sugar absorption, reducing energy spikes and crashes

  • Supports regular bowel movements

  • Helps maintain satiety between meals

  • Its role is regulatory, not performance-enhancing.

What it does

  • Intake must be consistent across days, not occasional

  • Increases must be gradual, not sudden

  • Adequate fluid intake is required

What makes it work

*How much is enough

This is a range, not a target.

  • Below 15g per day (too little)

    • Infrequent bowel movements

    • Hard stools

    • Digestive irregularity

    • More pronounced energy spikes and crashes

  • 25g to 30g per day (sufficient for most adults)

    • Regular digestion

    • Steadier energy between meals

  • Above 40g per day (too much)

    • Bloating / Excessive Gas / Abdominal discomfort

    • Little additional digestive benefit

    • Issues are more likely when intake increases too quickly

Source

Fibre only comes from plant foods. Animal foods contain 0g

Approx. fibre per 100g

  • Vegetables

    • Broccoli (cooked): 3g

    • Carrots (raw): 3g

    • Spinach (cooked): 2g

  • Fruits

    • Apple (with skin): 2.5g

    • Banana: 2.6g

    • Berries (average): 4-6g

  • Legumes

    • Lentils (cooked): 8g

    • Chickpeas (cooked): 7.5g

    • Black beans (cooked): 8.5g

  • Whole grains

    • Oats (dry): 10g

    • Brown rice (cooked): 1.8g

    • Whole-grain bread: 6-8g

    Low intake usually reflects a diet dominated by refined grains, added sugars, and processed foods.