What is gut health and why does it matter?

Gut health refers to the balance and function of your digestive system, including the trillions of bacteria in your microbiome. A healthy gut influences your immune system, mood, energy, hormones, skin, and sleep. The good news is the gut is highly responsive to nutrition and lifestyle changes.

Some bloating after meals is normal, but significant daily bloating or persistent discomfort is your gut signalling that something needs attention. Common causes include dysbiosis, food intolerances, slow gut motility, stress, and hormonal changes. Identifying the underlying cause, rather than eliminating foods, is what leads to lasting improvement.

What are the signs of an unhealthy gut?

Common signs include frequent bloating, constipation or diarrhoea, abdominal pain, fatigue after eating, brain fog, poor sleep, skin issues, and getting sick often. Less obvious signs include sugar cravings, mood changes, and worsening food sensitivities. An unhealthy gut can show up in ways that do not immediately seem digestive at all.

How long does it take to improve gut health?

Many people notice meaningful changes within 4-6 weeks of consistent dietary and lifestyle changes. More complex conditions like IBD or long-standing IBS typically take 3-6 months of sustained change. What matters is building habits you can actually maintain long-term.

What foods are good for gut health?

The single biggest predictor of a healthy gut microbiome is plant food variety. Aim for 30 different plant foods per week. Fermented foods, prebiotic-rich vegetables, and oily fish are standouts. Ultra-processed foods, excessive alcohol, and low-fibre diets consistently reduce microbiome diversity.

Do I need to take probiotics?

Probiotics can be useful but are not the first thing most people need. The most impactful step for most people is increasing plant diversity in the diet, which feeds existing gut bacteria. If considering a supplement, getting guidance on the right strain for your specific situation is worthwhile.

Do I need to go gluten-free to improve my gut health?

Not unless you have coeliac disease or diagnosed non-coeliac gluten sensitivity. For most people, there is no evidence that removing gluten improves gut health. If you suspect gluten is a problem, get properly tested for coeliac disease before removing it from your diet.

What are fermented foods and should I be eating them?

Fermented foods including yoghurt, kefir, sauerkraut, kimchi, miso, and sourdough are among the most well-researched additions for gut health. Regular consumption increases microbiome diversity and reduces inflammatory markers. Most people benefit from including small amounts daily.

Why am I so bloated during perimenopause?

As oestrogen and progesterone fluctuate during perimenopause, digestion slows, gut motility changes, and the microbiome shifts. This means food sits in the digestive system longer, producing more gas. Targeted nutrition changes including increasing fibre and adding fermented foods can make a real difference.

How does the gut microbiome change during perimenopause and menopause?

As oestrogen declines, gut bacteria diversity tends to decrease, affecting digestion, metabolism, immune function, and mood. A less diverse microbiome is linked to increased inflammation and slower gut motility. Diet is one of the most powerful ways to support microbiome diversity at any life stage.

Can improving gut health help with perimenopause symptoms?

Yes. Gut bacteria called the estrobolome directly influence how the body processes oestrogen, meaning gut imbalances can intensify hot flushes, mood changes, and irregular cycles. Gut health also affects serotonin production, which influences mood, sleep, and anxiety. Focusing on gut health and managing hormonal symptoms are often the same goal.

I've cut out lots of foods but still have gut symptoms. What's going on?

Removing foods treats the symptom, not the cause. The underlying imbalance, whether dysbiosis, poor gut motility, or a disrupted gut barrier, is still there. Over time, excessive elimination reduces microbiome diversity, making the gut more reactive. The goal is to understand what is driving symptoms, not find more foods to cut out.

Can nutrition help with perimenopause symptoms beyond gut health?

Absolutely. Nutrition significantly impacts blood sugar balance, energy, mood, cravings, joint pain, brain fog, and muscle mass during perimenopause. Gut health also influences oestrogen metabolism, meaning what you eat can affect hormonal balance more than most people realise.

Why is fibre important for women in midlife, and how much do I need?

Fibre feeds beneficial gut bacteria, supports regular bowel movements, regulates blood sugar, reduces cholesterol, and plays a role in oestrogen metabolism. The recommended intake is around 25-30g per day, but most Australians fall well short. Increase gradually and focus on variety from vegetables, fruits, legumes, and wholegrains.

What foods help with bloating?

Foods that commonly support better digestion include fermented foods like yoghurt, kefir, and sauerkraut; cooked vegetables; ginger and peppermint tea; adequate water; and gradually increasing dietary fibre. Triggers vary from person to person, which is why identifying the underlying cause matters more than following a generic list.

What is the difference between IBD and IBS?

IBD (Crohn's disease and ulcerative colitis) is an autoimmune condition causing chronic inflammation and physical damage to the digestive tract, diagnosed through scopes and biopsies. IBS is a functional gut disorder with no visible structural damage. Both benefit from nutrition support but require different approaches. IBD also requires ongoing medical management.

What can I eat with IBD (Crohn's disease or ulcerative colitis)?

During a flare, focus on easily digestible, lower insoluble fibre foods such as well-cooked vegetables, white rice, eggs, fish, chicken, and bone broths. During remission, the goal shifts to rebuilding the microbiome, addressing nutrient deficiencies, and gradually increasing dietary variety. There is no single IBD diet as triggers vary widely between individuals.

Can diet help prevent or reduce IBD flares?

Diet does not cause IBD but can influence how often and how severely flares occur. An anti-inflammatory eating pattern emphasising oily fish, colourful vegetables, adequate protein, and fermented foods is well-supported. Ultra-processed foods, alcohol, and artificial emulsifiers are associated with increased inflammation and should be limited.

Is it safe to eat fibre when you have IBD?

During a flare, reducing insoluble fibre from raw vegetables, wholegrains, and skins may ease symptoms. Soluble fibre from oats, psyllium, and cooked carrots is often well-tolerated and supports gut healing. During remission, gradually reintroducing fibre variety is important for microbiome health and long-term inflammation reduction.

Are there foods I should avoid with IBD?

During flares, foods that commonly aggravate symptoms include raw vegetables, spicy foods, high-fat or fried foods, caffeine, alcohol, and dairy if lactose sensitive. Outside of flares, ultra-processed foods, artificial emulsifiers, and alcohol are worth limiting. Over-restriction is a common problem in IBD. The goal is the least restrictive diet that keeps you well.

What nutrients are commonly deficient in people with IBD?

Iron deficiency anaemia is one of the most common, caused by blood loss and poor absorption. Vitamin D, B12, folate, zinc, magnesium, and calcium are also frequently low, particularly in Crohn's disease where the small intestine is affected. These deficiencies affect immune function, mood, bone density, and overall disease management.

What qualifications does Karen have?

Karen holds a Bachelor of Health Science in Complementary Medicine and an Advanced Diploma of Nutritional Medicine. She is a clinical nutritionist with a special interest in gut health, IBD, and women's hormonal health, and is a registered member of ANTA.

How much does a nutrition consultation cost?

Initial consultations are $195 and follow-up consultations are $170. A free 20-minute Discovery Call is available with no obligation. A Gut Microbiome Testing Package is also available at $720, including a comprehensive Microba test, full report, and personalised nutrition consultation.

Can I claim nutrition consultations on my health fund?

Yes. As a registered ANTA member, Karen is recognised as a nutrition provider by HBF Health, Health Partners, Latrobe Health Services, Mildura Health Fund, Peoplecare Health Insurance, Phoenix Health Fund, see-U by HBF, St Lukes Health, Teachers Health Group, Westfund Health Insurance, AHM, GU Health, Medibank, and NIB (including AAMI, APIA, ING, Qantas, and Suncorp). This list is current as at July 2026.

Do you offer online consultations?

Yes. Consultations are available both in-person and online. Online consultations are just as thorough and personalised as face-to-face appointments, making it easy to access support no matter where you are located in Australia.

What is gut microbiome testing and do I need it?

Gut microbiome testing analyses the bacteria, fungi, and microorganisms in your gut. Karen offers Microba's clinical grade test, one of the most comprehensive available in Australia, which sequences the entire DNA of your gut microbiome. It is not essential for everyone but is a powerful tool for people with complex gut symptoms, IBD, or persistent IBS.

How do I get started with The Foodie Nutritionist?

The easiest first step is booking a free 20-minute Discovery Call. It is a no-obligation conversation to talk through your health concerns and get a feel for whether working together is the right fit. You can also book an Initial Nutrition Consultation directly if you are ready to get started.

How Much Fibre Per Day Should You Actually Eat? Are You Getting Enough? And What 30 Grams a Day Actually Looks Like

Jul 9
4 min read

Most of us have heard that fibre is good for us. But ask the average person how much they're actually getting - or what 30 grams a day even looks like on a plate - and you'll often be met with a blank stare.

Without a doubt: fibre is one of the most impactful things you can eat for your gut health, your energy, your hormones and your long-term wellbeing.

And most of us are simply not getting enough.

What actually is fibre?

Fibre is a type of carbohydrate found only in plant-based foods. Unlike other carbohydrates, your body can't break it down for energy - instead, it travels through your digestive system largely intact, doing a whole lot of good along the way.

There are two main types to know about:

Soluble fibre dissolves in water to form a gel-like substance in your gut. It helps lower cholesterol, steadies blood sugar, and acts as a prebiotic - feeding the beneficial bacteria in your microbiome.

You'll find it in oats, legumes, the flesh of fruits, and vegetables.

Insoluble fibre doesn't dissolve. It adds bulk to your stool and keeps things moving through your digestive system. Think of it as nature's broom.

It's found in wholegrains, nuts, seeds, and the skin of most fruits and vegetables.

There's also a third player worth knowing: resistant starch. This passes through to your large intestine where it becomes food for your gut bacteria.

Legumes, cooked-and-cooled rice or pasta, and greener bananas are great sources.

Each type plays a different role - which is exactly why variety matters.

A variety of green vegetables, beans, nuts and seeds flat-laid on a bright orange background

Why does fibre matter so much?

Beyond keeping your bowel movements regular (which matters more than people realise), fibre supports:

Your gut microbiome - gut bacteria feed on fibre and produce short-chain fatty acids like butyrate, which support gut barrier integrity and reduce inflammation, all essential for gut health
Blood sugar balance - soluble fibre slows digestion and the absorption of sugar, preventing those mid-afternoon energy crashes
Cholesterol - soluble fibre helps remove excess cholesterol from the body by excretion of bile salts through the bowel
Satiety - high-fibre foods keep you feeling fuller for longer
Long-term health - consistently low fibre intake is linked to a higher risk of type 2 diabetes, heart disease, and colorectal cancer

Your digestion, your energy, your hormones - fibre touches all of it.

How much do you fibre per day do you actually need?

In Australia, the recommended daily fibre intake is 25g for women and 30g for men. Some research suggests that aiming closer to 30-38g fibre per day may offer additional benefits, particularly for heart health and microbiome diversity.

Signs you're not getting enough fibre

Most Australians fall well short of even the minimum - which goes a long way to explaining why digestive complaints like bloating, constipation and sluggish energy are so common.

What does 30 grams of fibre actually look like?

Hitting 30g doesn't require supplements or special products. Real food gets you there.

Here's how you might get 30 grams of fibre in a day:

Breakfast: ½ cup rolled oats (4g) + 1 tbsp chia seeds (3.5g) + 1 kiwi fruit (2g) = ~9.5g

Lunch: 1 slice sourdough (2g) + ½ cup lentils or chickpeas (5-8g) + leafy greens and raw veg (2g) = ~10-12g

Snack: 1 apple with skin (3.5g) + small handful almonds (1.5g) = ~5g

Dinner: ½ cup cooked brown rice (4g) + colourful mix of vegetables - carrots, peas, broccoli, avocado (5g) = ~9g

That's over 30g from everyday whole foods - nothing exotic, nothing complicated. No powders or supplements.

A few things to know before you increase intake

Go slowly. Increasing fibre too much too quickly can cause bloating, gas and discomfort as your gut bacteria adjust, especially if you already have existing IBS or a sensitive gut. Add one high-fibre food every few days and see how you feel.

You may have seen fibremaxxing doing the rounds on social media - the idea of deliberately hitting 40-50 grams of fibre a day as a health goal. The idea is good in principle (most of us are eating less than half that), but how you get there matters.

Jumping from 15 grams to 40 grams overnight is a reliable way to end up bloated, gassy and cramping - not because fibre is bad for you, but because your gut bacteria need time to adjust.

Increase your intake gradually over two to three weeks, drink plenty of water alongside it, and let your gut catch up.

Done slowly, fibremaxxing is actually a great gut health strategy.

Done all at once, it's a bad week.

Water is non-negotiable. Fibre - especially soluble fibre - absorbs water as it moves through your gut. Without adequate fluid, things can actually slow down rather than speed up. Aim for about 2 litres of water a day.

And please - don't reach for a high-fibre processed bar or fibre powder as your main source. Whole foods bring fibre alongside vitamins, minerals and the phytonutrients your gut bacteria thrive on. Supplements and fortified foods have a place, but whole food first.

Simple ways to add more fibre today

Swap white bread for sourdough or a seeded wholegrain loaf
Add a tin of legumes to whatever you're cooking - soups, pasta, salads, stir-fries
Keep the skin on your fruit and vegetables where possible
Start your day with oats with nuts and seeds instead of toast or cereal
Snack on fruit, nuts or veggie sticks with hummus instead of packaged options
Add chia or flaxseeds to yoghurt, smoothies or overnight oats

Small, consistent swaps add up quickly.

The bottom line (pun intended)

Fibre is one of the most foundational things you can do for your gut, your energy and your long-term health.

Most of us just need a little more of it - and now you know what that actually looks like.

If you've been struggling with digestive symptoms and aren't sure where to start, I'd love to help. Book a free discovery call and we can work out what your gut actually needs.

The Foodie Nutritionist