If you've ever wondered why everyone keeps talking about fibre, you're not alone. It's one of those nutrients that we know is important, but many of us still aren't getting enough of it. In fact, most Australians consume only around 20-25 grams of fibre daily, falling short of the recommended 25 grams for women and 30 grams for men. The good news? Getting more fibre into your diet is easier than you think, and the benefits are worth it. What exactly is fibre? Fibre is a type of carbohydrate found in plant-based foods that our bodies can't fully digest. Instead of being broken down in the small intestine like other nutrients, fibre travels through to the large intestine, where it does some pretty amazing things for your gut and overall health. There are two main types of fibre, and both are important: Soluble fibre dissolves in water and forms a gel-like substance in your gut. This type of fibre helps slow down digestion, which can keep you feeling fuller for longer and help stabilise blood sugar levels. It also plays a role in lowering cholesterol. You'll find soluble fibre in foods like oats, apples, legumes, and barley. Apples, in particular, are rich in pectin—a type of soluble fibre that acts as a prebiotic, nourishing the good bacteria in your stomach. Insoluble fibre doesn't dissolve in water. Instead, it adds bulk to your stool and helps food move through your digestive system more efficiently. This is the type of fibre that helps prevent constipation and keeps things regular. You'll find it in wholegrains, nuts, seeds, and the skins of fruits and vegetables. Why fibre matters for your health Fibre isn't just about keeping your bathroom visits regular (though that's certainly a bonus). It offers a whole range of health benefits that can make a real difference to how you feel day-to-day and in the long run. Supports digestive and gut health A healthy gut is the foundation of overall wellness, and fibre is essential for keeping your digestive system in top shape. It helps promote regular bowel movements, prevents constipation, and feeds the beneficial bacteria in your gut. These good bacteria, in turn, produce important compounds that support gut health and even influence your immune system. Helps manage weight Foods high in fibre tend to keep you feeling fuller for longer, which means you're less likely to reach for extra snacks between meals. This natural appetite control can make it easier to maintain a healthy weight without feeling deprived. Supports heart health Studies have shown that a diet rich in fibre can help reduce cholesterol levels, particularly the "bad" LDL cholesterol that's linked to heart disease. Soluble fibre binds to cholesterol in the digestive system and helps remove it from the body before it can be absorbed. Regulates blood sugar levels Fibre slows down the absorption of sugar into your bloodstream, which helps prevent those energy-draining blood sugar spikes and crashes. This is particularly beneficial for people managing diabetes or anyone looking to keep their energy levels steady throughout the day. Reduces chronic disease risk A diet high in fibre has been linked to a reduced risk of several chronic conditions, including type 2 diabetes, heart disease, and certain types of cancer. While fibre alone isn't a magic bullet, it's a powerful part of a healthy, balanced diet. How to get more fibre into your day Meeting your daily fibre target doesn't have to be complicated. Here are some simple, practical ways to boost your fibre intake: Start your day with wholegrains – Swap white bread and refined cereals for wholemeal or wholegrain options. A slice of wholegrain toast or a bowl of oats is a great way to kickstart your fibre intake for the day. Eat the rainbow – Aim for a variety of colourful fruits and vegetables throughout the day. Each different colour provides different types of fibre and nutrients, so mixing things up keeps your gut bacteria diverse and happy. Keep the skins on – The peel of fruits and vegetables is often where you'll find the most fibre. Wash them well and enjoy apples, potatoes, and carrots with their skins intact. Choose whole fruit over juice – When fruit is juiced, most of the fibre is left behind. Eating whole fruit—or better yet, drinking a whole-cored apple drink—means you get all the fibre benefits along with the delicious taste. Add legumes to your meals – Beans, lentils, and chickpeas are fibre powerhouses. Toss them into salads, soups, or pasta dishes for an easy fibre boost. Snack smart – Reach for fibre-rich snacks like a handful of nuts, a piece of fruit, or vegetable sticks with hummus instead of processed options. Drink plenty of water – As you increase your fibre intake, make sure you're drinking enough water to help the fibre move smoothly through your system. The whole apple advantage Here's something many people don't realise: most of the fibre in an apple is found in the peel and pulp, not just the flesh. That's why eating (or drinking) the whole apple makes such a difference. Traditional apple juice strips away the peel, pulp, and fibre, leaving behind mostly sugar and water. But when you consume the whole, cored apple—including all its natural fibre and nutrients—you're getting the full range of health benefits that nature intended. This is where Upple comes in. Created by a family of third-generation apple growers from Queensland's Granite Belt, Upple is made from whole, cored apples that are crushed, not juiced. Each bottle contains all the goodness of a whole apple—the peel, pulp, and fibre—making it a convenient and nutritious way to enjoy more fruit in your day. What makes Upple even more special is the family's commitment to sustainability. They use perfectly good apples that might have a spot or an unusual shape—ones that would otherwise be rejected by supermarkets and thrown away. By rescuing these imperfect apples, Upple helps reduce food waste while delivering all the natural fibre and nutrition your body needs. Whether you're someone who struggles with certain food textures, a busy parent looking for convenient nutrition for the family, or simply someone who wants to make healthier choices without the fuss, Upple offers a simple, natural solution. A few final tips If you're planning to increase your fibre intake, do it gradually over a couple of weeks to give your digestive system time to adjust. A sudden jump in fibre can sometimes cause temporary bloating or gas, but this usually settles as your body adapts. And remember, variety is key. Eating a wide range of fibre-rich foods (fruits, vegetables, wholegrains, legumes, nuts, and seeds) will give you the best mix of both soluble and insoluble fibre, supporting your gut health in the most effective way possible. Make fibre a priority Getting enough fibre doesn't have to be a chore. With a few simple swaps and smart choices, you can easily meet your daily fibre needs and enjoy the benefits of better digestion, more sustained energy, and improved overall health. By choosing whole, natural foods—and whole-cored apple drinks like Upple—you're giving your body the nutrients it needs to thrive. Your gut (and the rest of you) will thank you for it. Find your nearest Upple stockist here and discover how easy it can be to enjoy all the fibre and goodness of a whole apple in every bottle.

The Role of Fibre in Your Diet (and How to Get Enough)

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If you’ve ever wondered why everyone keeps talking about fibre, you’re not alone. It’s one of those nutrients that we know is important, but many of us still aren’t getting enough of it. In fact, most Australians consume only around 20-25 grams of fibre daily, falling short of the recommended 25 grams for women and 30 grams for men.

The good news? Getting more fibre into your diet is easier than you think, and the benefits are worth it. 

What exactly is fibre?

Fibre is a type of carbohydrate found in plant-based foods that our bodies can’t fully digest. Instead of being broken down in the small intestine like other nutrients, fibre travels through to the large intestine, where it does some pretty amazing things for your gut and overall health.

There are two main types of fibre, and both are important:

Soluble fibre dissolves in water and forms a gel-like substance in your gut. This type of fibre helps slow down digestion, which can keep you feeling fuller for longer and help stabilise blood sugar levels. It also plays a role in lowering cholesterol. You’ll find soluble fibre in foods like oats, apples, legumes, and barley. Apples, in particular, are rich in pectin – a type of soluble fibre that acts as a prebiotic, nourishing the good bacteria in your stomach.

Insoluble fibre doesn’t dissolve in water. Instead, it adds bulk to your stool and helps food move through your digestive system more efficiently. This is the type of fibre that helps prevent constipation and keeps things regular. You’ll find it in wholegrains, nuts, seeds, and the skins of fruits and vegetables.

Why fibre matters for your health

Fibre isn’t just about keeping your bathroom visits regular (though that’s certainly a bonus). It offers a whole range of health benefits that can make a real difference to how you feel day-to-day and in the long run.

Supports digestive and gut health

A healthy gut is the foundation of overall wellness, and fibre is essential for keeping your digestive system in top shape. It helps promote regular bowel movements, prevents constipation, and feeds the beneficial bacteria in your gut. These good bacteria, in turn, produce important compounds that support gut health and even influence your immune system.

Helps manage weight

Foods high in fibre tend to keep you feeling fuller for longer, which means you’re less likely to reach for extra snacks between meals. This natural appetite control can make it easier to maintain a healthy weight without feeling deprived.

Supports heart health

Studies have shown that a diet rich in fibre can help reduce cholesterol levels, particularly the “bad” LDL cholesterol that’s linked to heart disease. Soluble fibre binds to cholesterol in the digestive system and helps remove it from the body before it can be absorbed.

Regulates blood sugar levels

Fibre slows down the absorption of sugar into your bloodstream, which helps prevent those energy-draining blood sugar spikes and crashes. This is particularly beneficial for people managing diabetes or anyone looking to keep their energy levels steady throughout the day.

Reduces chronic disease risk

A diet high in fibre has been linked to a reduced risk of several chronic conditions, including type 2 diabetes, heart disease, and certain types of cancer. While fibre alone isn’t a magic bullet, it’s a powerful part of a healthy, balanced diet.

How to get more fibre into your day

Meeting your daily fibre target doesn’t have to be complicated. Here are some simple, practical ways to boost your fibre intake:

  • Start your day with wholegrains – Swap white bread and refined cereals for wholemeal or wholegrain options. A slice of wholegrain toast or a bowl of oats is a great way to kickstart your fibre intake for the day.
  • Eat the rainbow – Aim for a variety of colourful fruits and vegetables throughout the day. Each different colour provides different types of fibre and nutrients, so mixing things up keeps your gut bacteria diverse and happy.
  • Keep the skins on – The peel of fruits and vegetables is often where you’ll find the most fibre. Wash them well and enjoy apples, potatoes, and carrots with their skins intact.
  • Choose whole fruit over juice – When fruit is juiced, most of the fibre is left behind. Eating whole fruit—or better yet, drinking a whole-cored apple drink—means you get all the fibre benefits along with the delicious taste.
  • Add legumes to your meals – Beans, lentils, and chickpeas are fibre powerhouses. Toss them into salads, soups, or pasta dishes for an easy fibre boost.
  • Snack smart – Reach for fibre-rich snacks like a handful of nuts, a piece of fruit, or vegetable sticks with hummus instead of processed options.
  • Drink plenty of water – As you increase your fibre intake, make sure you’re drinking enough water to help the fibre move smoothly through your system.

The whole apple advantage

Here’s something many people don’t realise: most of the fibre in an apple is found in the peel and pulp, not just the flesh. That’s why eating (or drinking) the whole apple makes such a difference.

Traditional apple juice strips away the peel, pulp, and fibre, leaving behind mostly sugar and water. But when you consume the whole, cored apple, including all its natural fibre and nutrients, you’re getting the full range of health benefits that nature intended.

This is where Upple comes in. Created by a family of third-generation apple growers from Queensland’s Granite Belt, Upple is made from whole, cored apples that are crushed, not juiced. Each bottle contains all the goodness of a whole apple (the peel, pulp, and fibre) making it a convenient and nutritious way to enjoy more fruit in your day.

What makes Upple even more special is the family’s commitment to sustainability. We use perfectly good apples that might have a spot or an unusual shape ; ones that would otherwise be rejected by supermarkets and thrown away. By rescuing these imperfect apples, Upple helps reduce food waste while delivering all the natural fibre and nutrition your body needs.

Whether you’re someone who struggles with certain food textures, a busy parent looking for convenient nutrition for the family, or simply someone who wants to make healthier choices without the fuss, Upple offers a simple, natural solution.

A few final tips

If you’re planning to increase your fibre intake, do it gradually over a couple of weeks to give your digestive system time to adjust. A sudden jump in fibre can sometimes cause temporary bloating or gas, but this usually settles as your body adapts.

And remember, variety is key. Eating a wide range of fibre-rich foods (fruits, vegetables, wholegrains, legumes, nuts, and seeds) will give you the best mix of both soluble and insoluble fibre, supporting your gut health in the most effective way possible.

Make fibre a priority

Getting enough fibre doesn’t have to be a chore. With a few simple swaps and smart choices, you can easily meet your daily fibre needs and enjoy the benefits of better digestion, more sustained energy, and improved overall health.

By choosing whole, natural foods and whole-cored apple drinks like Upple, you’re giving your body the nutrients it needs to thrive. Your gut (and the rest of you) will thank you for it.

Find your nearest Upple stockist here and discover how easy it can be to enjoy all the fibre and goodness of a whole apple in every bottle.