Plan tomorrow's meals. Decide what you'll eat across the day — we'll take care of the fibre.
Stop guessing. Start moving FORWARD.
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Your fibre target
Set by Australian Adequate Intake (NHMRC).
Sex assigned at birth
Used only to determine the Australian fibre reference target.
Life stage (optional)
–grams of fibre / day
Set my own target instead
Custom daily target (g):
0 / 0 g fibre
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Info onlyAvailable carbohydrate today: 0 gChange target
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Build tomorrow's meals
Decide what you'll eat — tap “+ Add food” under a meal. The fibre takes care of itself.
🏆 Triple Win = Fibre · Protein · Budget-friendly — the combination that makes legumes worth building meals around.
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Today's Fibre Sources
Where your fibre came from today. Different sources bring different benefits — a guide, not a score.
Lighting up a few groups across the day helps your gut and your overall nutrition.
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Practical coaching
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Today's Fast Forward Decisions
A quick read on today's choices — like a note from your practitioner.
Add food
Fibre and carbohydrate. Fibre is largely carbohydrate in structure, but it is not included in the available carbohydrate figure shown on Australian nutrition panels.
Many fibre-rich foods also contain carbohydrate. That is not a flaw. Fruit, legumes, wholegrains and starchy vegetables can help you reach your fibre target while providing useful energy and other nutrients.
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Fibre, made simple
Why fibre matters
Fibre is the part of plants you don't fully digest. Most Australians fall short — and getting enough supports digestion, heart health, steadier energy and fullness.
Gut health
Fibre adds bulk and feeds the helpful bacteria in your gut, keeping you regular and your gut lining healthy.
Blood sugar
Fibre slows carbohydrate absorption, smoothing the rise in blood glucose after meals.
Cholesterol
Soluble fibre binds some cholesterol in the gut — one way a high-fibre diet supports healthy cholesterol.
Feeling full (satiety)
High-fibre foods take longer to eat and stay in your stomach longer, so you feel satisfied for less energy.
Soluble vs insoluble fibre
Most plants contain both. Soluble fibre (oats, legumes, apples, psyllium) forms a gel that helps cholesterol and blood sugar. Insoluble fibre (wholegrains, wheat bran, vegetable skins) adds bulk and keeps things moving. No need to count them — variety gives you both.
Adding fibre gradually
Build fibre up over 1–2 weeks rather than all at once, and drink plenty of water so your gut adjusts comfortably.
Practical supermarket choices, simple swaps and everyday foods that can help you reach your fibre target more consistently.
Save my fibre day
Prefer to keep today's plan? We'll email your personalised fibre summary including your selected foods, portions and estimated totals, plus occasional practical nutrition resources from Fast Forward Nutrition.
Stop guessing. Start moving FORWARD.
For personalised nutrition advice based on your health, lifestyle and goals, explore The FORWARD Method™.
iPhone: in Safari, tap Share, then Add to Home Screen. Android: in Chrome, tap the menu (⋮), then Add to Home screen.
This planner provides a general educational estimate and is not individual medical or nutrition advice. Fibre needs and tolerance vary according to age, health conditions, gastrointestinal symptoms, medications, pregnancy, breastfeeding and other factors. Increase fibre gradually and seek personalised guidance if symptoms are persistent, severe or worsening.
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