Most Kiwis aren’t getting enough fibre.
We need 30g a day to keep our gut happy, but the average Kiwi is falling short. Discover how to bridge the “fibre gap” with simple, delicious food hacks that your gut will thank you for.
So what is fibre, anyway?
Fibre is the part of plant foods your body can’t digest — and that’s exactly why it’s good for you. Instead of being absorbed, it travels through your gut doing important work along the way.
Fibre only comes from plants. Vegetables, fruits, wholegrains, legumes, nuts and seeds — that’s where the good stuff lives.
There are three things fibre does, and you need a mix of all three:
- Fermentable fibre: food for the bacteria in your gut. They break it down and produce compounds that keep your gut lining healthy. Found in oats, legumes, garlic, onion, leek, and slightly underripe bananas.
- Bulking fibre: adds volume to your poo and keeps things moving. Found in wholegrain bread, brown rice, nuts, seeds, and vegetable skins.
- Viscous fibre: draws water in and forms a gel that softens stool and slows digestion. It also helps regulate blood sugar and cholesterol. Found in oats, apples, kiwifruit, beans, and avocados.
The good news: Every plant food contains a mix. You don’t need to overthink it too much — just eat plants, whole and minimally processed.
Meet your gut microbiome
You are home to around 100 trillion microbes, and 95% of them live in your gut. They’re not just along for the ride — they’re doing some of the most important work in your body.
And here’s the kicker: fibre is what they eat. When you eat fibre, you’re not just feeding yourself — you’re feeding trillions of tiny helpers who keep you healthy in return.
A fibre-poor diet starves them. A fibre-rich diet keeps them thriving. That’s why the NZ guidelines exist, and why most of us need to do better.
Fibre is the fuel for your internal factory
While your body can’t digest fibre, your gut microbes can’t get enough of it! As they ‘feast’ on these plant fibres, they produce Short-Chain Fatty Acids (SCFAs).
These clever compounds act as a power source for your gut lining and help regulate everything from your immune system to your mood-boosting serotonin.
Your microbiome helps
Support immunity
70% of it lives in your gut
Help absorb nutrients
and produce key vitamins
Boost your mood
via the gut-brain axis
Break down food
into fuel your body can use
Fight off bad bacteria
keep the good guys winning
Lower your bowel cancer risk
The easiest bowel cancer-fighting move you'll make today?
Eating more plants.
fibre a day
cancer risk
In a country with one of the highest bowel cancer rates in the world, that's a pretty big deal.
Kiwifruit is kind of amazing for your gut.
Two Zespri Green Kiwifruit a day isn’t just a snack—it’s clinically proven to outperform standard fibre supplements.
Fibre-rich foods to add to your weekly shop
No superfoods. No health food shops. Just normal Kiwi staples that happen to be packed with fibre. You’re probably eating some of these already. Here’s how much each one gives you, and how close that gets you to the 25–30g your gut wants every day.
Pick your banana wisely.
As a banana ripens, fibre drops and sugar rises. Grab the slightly green one. Your microbes will thank you!
A day's worth of fibre is cheaper and easier than you think. No overhaul needed. Just a few smart choices across the day.
What does 30g of fibre a day look like?
Breakfast
Morning tea
Lunch
Afternoon tea
Dinner
Fibre amounts are approximate. The NZ guideline is 30g of fibre per day for adults.
Free fibre resources to take home
Three printable guides to help you eat more fibre, more variety, and more of what your gut actually wants. Stick them on the fridge, share them with the family, take them grocery shopping.
12 easy ways to eat more fibre
Twelve tiny tweaks. One much happier gut.
How diverse is your plate?
Find out if your gut microbes are bored.
What counts as a portion?
Your hands, your guide. No scales required.
High fibre lunch guide
Make smart choices at the cafe, bakery, sushi shop and more!
High fibre snacks guide
A practical guide for choosing fibre-rich snacks on the go.
Free resources for tamariki
Because “eat your veggies” only gets you so far.
Kids are way more into gut health than you’d expect. Tell them their tummy is full of little buddies who need feeding, and suddenly broccoli gets interesting. These free guides make the science fun, the food yummy, and the poo chat completely normal.
Fibre is a big hug!
Fibre is a special part of food that keeps your gut healthy. This guide shows you how yummy fruits, veggies, and grains work together to keep your body and brain happy.
Gut buddies and the brain
Want a happy brain? Feed your gut
Fun with legumes
Magical seeds for little superheroes. Legumes are “power packs” of protein and fibre that make you strong and help you have healthy poops
My Gut Buddies!
Meet Biff, Lacy, Bax, and Roz. Berry bark recipe, veggie nuggets, eat the rainbow tracker, and kai connection challenges for little learners.
My Gut Buddies!
Your child becomes the manager of their own microbial city. Rainbow fried rice, mighty berry mug cake, mood food connection, and te reo kai vocabulary.