Looking to add more fibre to your day? You’re not alone! The concept of ‘fibremaxxing’ has gained huge traction. But despite the recent enthusiasm, most Australians fall well short of their daily fibre needs.

Along with other plant-based foods, like legumes, vegetables, fruit, whole grains and seeds, a daily nut habit is a healthy way to boost your fibre intake.

But how much fibre do nuts contain and which ones contain the most?  

A word on fibremaxxing

As the name suggests, fibremaxxing centres on deliberately increasing (or ‘maximising’) the amount of fibre in the diet.

A growing number of online influencers have got behind the nutrition trend – showcasing fibre-filled meals, and fibre-focused challenges, all aimed at inspiring people to hit (or often, surpass) their fibre goals.

Did you know? While many Australians could benefit from eating more fibre, going beyond the recommended intake (25g for women and 30g for men) isn’t necessary.

Why is fibre important?

Dietary fibre is important for digestive health. A fibre-rich diet supports bowel regularity, and can help prevent gut issues, such as diverticulosis and haemorrhoids.

Studies also show that fibre helps keep us feeling fuller for longer, can improve cholesterol and blood sugar levels and can assist in preventing certain diseases, such as diabetes, heart disease and bowel cancer (1-4).

Emerging research also links high-fibre diets to better mental health, via the gut-brain axis (5).

A fibre-rich diet supports a healthy gut microbiota. This is because fibre feeds our gut microbes – the beneficial community of microorganisms in our digestive tract. And what’s more, high-fibre diets have been shown to increase microbial diversity.

What foods contain fibre?

Fibre is only found in plant foods. It’s the indigestible parts of plant foods, such as vegetables, fruits, whole grains, legumes, nuts and seeds. Eating a variety of plant-based foods every day is important, especially for diversity in fibres types.

An adequate daily fibre intake is 25g for women and 30g for men (6). Reaching these targets consistently is enough to unlock the health benefits fibre has to offer.

Did you know? Foods with at least 4g fibre per serve are considered a good source of fibre (6). To compare the fibre content of different foods, check the 100g column on the Nutrition Information Panel of a food product.

Which nuts are highest in fibre?

While there’s no such thing as an unhealthy nut, they do vary in their nutritional make-up – including their fibre content. Chestnuts (14.9g/100g), almonds (10.9g/100g) and hazelnuts (10.5g/100g) contain the most fibre.

Mixed tree nuts contain 7.1g fibre per 100g (or 2.1g in a 30g handful).

Where possible, look for nuts with their skin on, as these will be higher in fibre.

Figures from Food Standards Australia New Zealand (2022). Australian Food Composition Database – Release 2. Canberra: FSANZ.

Did you know? Only 28% of Australian adults meet the recommended daily fibre intake, according to the latest National Nutrition and Physical Activity Survey (7).

Need to add more fibre to your day?

Try these simple ways to increase fibre intake, with nuts:

• Add nuts to breakfast cereals, including hot cereal, like porridge

• Sprinkle nuts on salads or vegetables

• Mix nuts through grain-based foods, like quinoa or brown rice

• Use nuts in sauces or make nut-based pesto

• Snack on a handful of nuts

• Blend nuts into smoothies

• Add nut butters and flours to sauces, casseroles and baked goods.

Try these three easy swaps: