Latest news with #Awabakal
The Advertiser
01-08-2025
- General
- The Advertiser
Fears massive rock column was about to collapse onto coastal walkway
A detached South Newcastle beach rock column weighing more than 1000 tonnes shifted almost a metre during heavy rain in May, prompting fears that it may collapse near the newly opened skate park and pathway. A technical report, obtained by the Newcastle Herald via a Government Information Public Access (GIPA) application, said the 10-metre-tall column and the adjacent section of the cliff face were perched on an unstable coal seam below. "... the column has been detached from the main cliff face for many years," the report prepared by Tetra Tech Coffey says. "The detached column rests upon a coal seam that was observed during various phases of construction works for the Bathers Way, the skatepark and the upgrade to the rockfall catchment fence." The cliff face, known as 'Yirannali' by the local Awabakal community, meaning 'place of falling rocks', consists of weathered sandstone and siltstone. It has numerous joints that have weathered over time. Its stability has been the subject of concern for geologists and engineers ever since a 20-tonne rock fell 15 metres onto the Shortland Esplanade in 2002, narrowly missing a security guard. Affectionately known as 'The Rock', the boulder sat unmoved for more than two years while civic leaders debated whether to remove it and how to stabilise the cliff. Since then, three anchors, ranging between two and four metres in length, have been driven into the nearby rock column in an effort to stabilise it. However, they did not penetrate into the cliff face. Ongoing monitoring has shown the column has not shifted for about 10 years. But University of Newcastle researchers detected significant movement during May's extreme weather event. Rainfall records show that Newcastle received the expected monthly rainfall on May 19. "The mechanism for the detachment appears to be primarily softening of the underlying coal seam and associated weak rock, resulting in outward rotation and settlement," the report says. "There is also a wedging effect from the boulder wedged between the cliff face and the detached block." It was concluded that the column's movement represented an elevated risk to nearby public amenities and the Bather's Way shared pathway. The upper promenade was closed on May 31. Contractors subsequently removed the top section of the column and used mechanical and hand scaling to remove loose rock around the area. "The dislodged material, or at least a portion of it, would ideally be left near the toe of the sea cliff to lend a measure of support to the base of the cliff, given that the coal seam extends southward to the point it is truncated by the fault located approximately 15 metres south," the report says. The report noted the removal of the large boulder wedged between the cliff face and column may, in turn, destabilise the upper portion of the cliff behind the column. An assessment was carried out in collaboration with geotechnical experts following the work, and determined that no additional works were needed in the area at this time. City of Newcastle renewed and increased the height of the full length of the rock catch fence from the southern extent of the cliff line to the rear of the skate park amenities building in 2023-24. It also remediated the face of the southern cliff line, with specialists scaling the cliff face to remove loose rocks before installing drainage, shotcrete and additional rock anchors, as well as soft fall to reduce rocks bouncing into the rock catch fence. A detached South Newcastle beach rock column weighing more than 1000 tonnes shifted almost a metre during heavy rain in May, prompting fears that it may collapse near the newly opened skate park and pathway. A technical report, obtained by the Newcastle Herald via a Government Information Public Access (GIPA) application, said the 10-metre-tall column and the adjacent section of the cliff face were perched on an unstable coal seam below. "... the column has been detached from the main cliff face for many years," the report prepared by Tetra Tech Coffey says. "The detached column rests upon a coal seam that was observed during various phases of construction works for the Bathers Way, the skatepark and the upgrade to the rockfall catchment fence." The cliff face, known as 'Yirannali' by the local Awabakal community, meaning 'place of falling rocks', consists of weathered sandstone and siltstone. It has numerous joints that have weathered over time. Its stability has been the subject of concern for geologists and engineers ever since a 20-tonne rock fell 15 metres onto the Shortland Esplanade in 2002, narrowly missing a security guard. Affectionately known as 'The Rock', the boulder sat unmoved for more than two years while civic leaders debated whether to remove it and how to stabilise the cliff. Since then, three anchors, ranging between two and four metres in length, have been driven into the nearby rock column in an effort to stabilise it. However, they did not penetrate into the cliff face. Ongoing monitoring has shown the column has not shifted for about 10 years. But University of Newcastle researchers detected significant movement during May's extreme weather event. Rainfall records show that Newcastle received the expected monthly rainfall on May 19. "The mechanism for the detachment appears to be primarily softening of the underlying coal seam and associated weak rock, resulting in outward rotation and settlement," the report says. "There is also a wedging effect from the boulder wedged between the cliff face and the detached block." It was concluded that the column's movement represented an elevated risk to nearby public amenities and the Bather's Way shared pathway. The upper promenade was closed on May 31. Contractors subsequently removed the top section of the column and used mechanical and hand scaling to remove loose rock around the area. "The dislodged material, or at least a portion of it, would ideally be left near the toe of the sea cliff to lend a measure of support to the base of the cliff, given that the coal seam extends southward to the point it is truncated by the fault located approximately 15 metres south," the report says. The report noted the removal of the large boulder wedged between the cliff face and column may, in turn, destabilise the upper portion of the cliff behind the column. An assessment was carried out in collaboration with geotechnical experts following the work, and determined that no additional works were needed in the area at this time. City of Newcastle renewed and increased the height of the full length of the rock catch fence from the southern extent of the cliff line to the rear of the skate park amenities building in 2023-24. It also remediated the face of the southern cliff line, with specialists scaling the cliff face to remove loose rocks before installing drainage, shotcrete and additional rock anchors, as well as soft fall to reduce rocks bouncing into the rock catch fence. A detached South Newcastle beach rock column weighing more than 1000 tonnes shifted almost a metre during heavy rain in May, prompting fears that it may collapse near the newly opened skate park and pathway. A technical report, obtained by the Newcastle Herald via a Government Information Public Access (GIPA) application, said the 10-metre-tall column and the adjacent section of the cliff face were perched on an unstable coal seam below. "... the column has been detached from the main cliff face for many years," the report prepared by Tetra Tech Coffey says. "The detached column rests upon a coal seam that was observed during various phases of construction works for the Bathers Way, the skatepark and the upgrade to the rockfall catchment fence." The cliff face, known as 'Yirannali' by the local Awabakal community, meaning 'place of falling rocks', consists of weathered sandstone and siltstone. It has numerous joints that have weathered over time. Its stability has been the subject of concern for geologists and engineers ever since a 20-tonne rock fell 15 metres onto the Shortland Esplanade in 2002, narrowly missing a security guard. Affectionately known as 'The Rock', the boulder sat unmoved for more than two years while civic leaders debated whether to remove it and how to stabilise the cliff. Since then, three anchors, ranging between two and four metres in length, have been driven into the nearby rock column in an effort to stabilise it. However, they did not penetrate into the cliff face. Ongoing monitoring has shown the column has not shifted for about 10 years. But University of Newcastle researchers detected significant movement during May's extreme weather event. Rainfall records show that Newcastle received the expected monthly rainfall on May 19. "The mechanism for the detachment appears to be primarily softening of the underlying coal seam and associated weak rock, resulting in outward rotation and settlement," the report says. "There is also a wedging effect from the boulder wedged between the cliff face and the detached block." It was concluded that the column's movement represented an elevated risk to nearby public amenities and the Bather's Way shared pathway. The upper promenade was closed on May 31. Contractors subsequently removed the top section of the column and used mechanical and hand scaling to remove loose rock around the area. "The dislodged material, or at least a portion of it, would ideally be left near the toe of the sea cliff to lend a measure of support to the base of the cliff, given that the coal seam extends southward to the point it is truncated by the fault located approximately 15 metres south," the report says. The report noted the removal of the large boulder wedged between the cliff face and column may, in turn, destabilise the upper portion of the cliff behind the column. An assessment was carried out in collaboration with geotechnical experts following the work, and determined that no additional works were needed in the area at this time. City of Newcastle renewed and increased the height of the full length of the rock catch fence from the southern extent of the cliff line to the rear of the skate park amenities building in 2023-24. It also remediated the face of the southern cliff line, with specialists scaling the cliff face to remove loose rocks before installing drainage, shotcrete and additional rock anchors, as well as soft fall to reduce rocks bouncing into the rock catch fence. A detached South Newcastle beach rock column weighing more than 1000 tonnes shifted almost a metre during heavy rain in May, prompting fears that it may collapse near the newly opened skate park and pathway. A technical report, obtained by the Newcastle Herald via a Government Information Public Access (GIPA) application, said the 10-metre-tall column and the adjacent section of the cliff face were perched on an unstable coal seam below. "... the column has been detached from the main cliff face for many years," the report prepared by Tetra Tech Coffey says. "The detached column rests upon a coal seam that was observed during various phases of construction works for the Bathers Way, the skatepark and the upgrade to the rockfall catchment fence." The cliff face, known as 'Yirannali' by the local Awabakal community, meaning 'place of falling rocks', consists of weathered sandstone and siltstone. It has numerous joints that have weathered over time. Its stability has been the subject of concern for geologists and engineers ever since a 20-tonne rock fell 15 metres onto the Shortland Esplanade in 2002, narrowly missing a security guard. Affectionately known as 'The Rock', the boulder sat unmoved for more than two years while civic leaders debated whether to remove it and how to stabilise the cliff. Since then, three anchors, ranging between two and four metres in length, have been driven into the nearby rock column in an effort to stabilise it. However, they did not penetrate into the cliff face. Ongoing monitoring has shown the column has not shifted for about 10 years. But University of Newcastle researchers detected significant movement during May's extreme weather event. Rainfall records show that Newcastle received the expected monthly rainfall on May 19. "The mechanism for the detachment appears to be primarily softening of the underlying coal seam and associated weak rock, resulting in outward rotation and settlement," the report says. "There is also a wedging effect from the boulder wedged between the cliff face and the detached block." It was concluded that the column's movement represented an elevated risk to nearby public amenities and the Bather's Way shared pathway. The upper promenade was closed on May 31. Contractors subsequently removed the top section of the column and used mechanical and hand scaling to remove loose rock around the area. "The dislodged material, or at least a portion of it, would ideally be left near the toe of the sea cliff to lend a measure of support to the base of the cliff, given that the coal seam extends southward to the point it is truncated by the fault located approximately 15 metres south," the report says. The report noted the removal of the large boulder wedged between the cliff face and column may, in turn, destabilise the upper portion of the cliff behind the column. An assessment was carried out in collaboration with geotechnical experts following the work, and determined that no additional works were needed in the area at this time. City of Newcastle renewed and increased the height of the full length of the rock catch fence from the southern extent of the cliff line to the rear of the skate park amenities building in 2023-24. It also remediated the face of the southern cliff line, with specialists scaling the cliff face to remove loose rocks before installing drainage, shotcrete and additional rock anchors, as well as soft fall to reduce rocks bouncing into the rock catch fence.
ABC News
24-07-2025
- Health
- ABC News
The 'difficult' phase of returning to life after cancer treatment
In December, Grace Passfield finished four years of immunotherapy for metastatic melanoma. "I was really lucky, I had a really good response to that," says the 37-year-old physiotherapist and mother-of-two from Newcastle/Awabakal. "I had a scan at six weeks after starting the immunotherapy and all the melanoma had stopped growing, and then I had another scan six weeks later and half of it had gone or had shrunk significantly." When the time came to stop the treatment, Grace says many people close to her assumed she would be thrilled to return to "normal life". "Everyone was very excited that I was finishing and saying things like 'it's just so wonderful you're finishing, that's amazing'," she says. "But I was quite terrified because [treatment] felt like a safety net, it felt like a security blanket. "I had my last treatment, and I cried for half of the session." Clinical psychologist Samantha Clutton specialises in oncology support on Kabi Kabi lands on the Sunshine Coast. "It's a really difficult phase," she says. "A lot of people believe that once they sort of recover from the initial shock of diagnosis and get through the physical and psychological challenges of treatment, that they will feel better, that it will all be over. "And yet … particularly those months following the end of treatment, [it] is a very difficult time." Grace says once she realised her mortality, she couldn't "unsee it". Despite her treatment being deemed successful, she battles with constant anxiety that the disease will return. "Any sort of persistent niggles or pain" brings up that worry. "I have contact with my psychologist regularly … when I start to get worried about the future, she talks about how that's just a story and try to focus on what's going on right now." She says regular self-care and exercise are an important part of that. Grace still has routine scans, which look for signs of the disease. "I've had it described [as] it's almost like living with a chronic disease and that you're always monitoring for it," she says. The CEO of Cancer Australia, Professor Dorothy Keefe, says "survivorship care" is important and having a plan for that is key for people. "So that they know what sort of tests should be done, how often, and what to do if there's a crisis," the oncologist and supportive care expert says. "I would always say to my patients, this is something that could potentially come back, but it doesn't always come back. "And although we don't know if you in particular are cured at this point, there's no reason it shouldn't be you, so let's be positive, let's live life." Professor Keefe says it can be helpful to keep a check on anxiety levels. "Are they able to manage their normal activities of daily living?" she says. "Are they socialising? She says everybody's different and will need different levels of support. Ms Clutton says getting professional support can help normalise any challenging feelings. "People will very often feel as if there's something wrong with them because they're not feeling great," she says. "They don't have a renewed sense of purpose necessarily, they're not feeling incredibly grateful all of the time moving forward. "So, helping people to understand that this is a really normal reaction can really help to lift that layer of stress." She says Cancer Council Australia can direct people to either to their service or to other services within hospitals or other cancer organisations that can offer free or no out-of-pocket cost services. Grace, who returned to work as a physiotherapist several years ago, says while she had an amazing support system during her treatment, some of that has waned. "I said to my psychologist, 'How lucky am I? Everyone's so amazing'," she says "And she said, 'that will drop off and people do forget', and that did happen. Ms Clutton says she recommends people "check with their loved ones who have finished cancer treatment and don't assume that they're doing well". "Ask them how they're feeling and really stop and try and listen and reflect an understanding of that person's experience rather than trying to shut them down or tell them that they need to think positively." This is general information only. For personal advice, you should see a qualified medical practitioner.
ABC News
24-07-2025
- Health
- ABC News
Here's what nutrition and diet experts say about green powders
If you believe the ads and social media posts, starting your day with a green powder or greens supplement will help your health and wellbeing. Often shown as part of a picture-perfect morning routine, they might seem like the answer to lacklustre veggie consumption. But, are they actually worth taking? And are there any downsides to them? Here's what a dietician and a nutritionist say. There is a huge variety of green powders available — and a big variation in prices. 100 grams of green powder can cost $12 at the supermarket or about $45 at a beauty and skincare store. Some products spruik that they help you meet your daily intake of healthy greens, that they're a fibre source to help keep you regular, and terms like superfood and super greens also come up. Food and nutrition scientist Emma Beckett, based in Newcastle/Awabakal, says these types of products have become more prominent and there's a lot of variation between products and the way they're marketed. Dr Beckett thinks convenience is part of what makes green powders attractive. There's also a marketing element, she says, with labels spruiking health claims and benefits. "You can't do that with fresh wholefoods, there's nowhere to put a label on an actual bunch of broccoli or a cup of brussels sprouts." Green powders aren't necessary, according to Stephanie Partridge, an accredited practising dietician and associate professor at the University of Sydney, on Gadigal land. "My first impression when I see these kind of products is thinking this is just another thing that we don't need," she says. Dr Partridge says green powders usually contain some vitamins and minerals and a little fibre, "but it doesn't replace a healthy balanced diet". "If you can have a healthy meal, you'll likely get all of the vitamins and minerals that you would from a powder, and then if you repeat that across the day and you'll also be satiated for longer." Green powders are generally made with freeze-dried fruits and vegetables, but Dr Patridge says when they are processed and broken down, some of their benefits are lost. While a green powder may offer a couple of grams of fibre per serving, she says an apple or pear instead could make up 6 grams (the recommended daily intake for adults is 25 to 30 grams). Because these powders are "refined and processed plant matter", Dr Beckett says it's hard to say whether they count towards the five serves of veggies a day target. "People are probably buying these thinking a scoop is equivalent to a veggie and it definitely is not." But, she says they are also "a tool that's better than no vegetables' and our diets don't have to be perfect. Dr Beckett suggests it's helpful to think of these supplements as an addition rather than a replacement for anything. She says they could be useful for people with a low appetite, a very restrictive diet or for those who are travelling. For those not eating vegetables to start with, Dr Beckett says adding a powder could be beneficial. If choosing between products, Dr Beckett says to "look for the majority ingredient being actual vegetable powder, with actual recognisable vegetables listed". Green powders can also "have quite strong flavours", so if you are trying to "hide" veggies in food using these supplements could change the flavour, Dr Beckett says. Dr Partridge says green powders could help people incorporate or improve their intake of vitamins and minerals, but they're "ideally used under professional guidance". Some vitamins and minerals can interact with medications, "particularly fat-soluble vitamins that can be stored in our liver might have interactions with some medications."She also recommends consulting a GP or healthcare professional if you're planning a pregnancy, pregnant or breastfeeding and considering introducing a greens powder — or giving it to your child. Dr Beckett says "allergens are another reason to look at the labels" especially if you have allergies. She says potential risks include soy, gluten, fish and shellfish. Dr Partridge says green powders sold and purchased in Australia reputably are regulated by Therapeutic Goods Administration as either food or medicine. "That said, there is always some potential risk of contamination, especially for products purchased online from unverified sources or from overseas." Dr Beckett says while these powders are convenient and have some benefits, they're not going to help you feel full and satisfied like a vegetable. "Try eating vegetables in the way that you'd like them rather than eating them in the perfect form," she recommends. She also suggests pureeing or mashing vegetables and incorporating them into a dish that way if you're trying to "hide" them. Dr Beckett's favourite tip is adding extra veggies to something you already cook and enjoy. "Take the bolognese you're already making and add some carrot, or take the tacos you're already making and grate in some mushrooms." Dr Partridge says if you're time poor and need something you can consume quickly, a smoothie could be a good alternative. "You can easily add a good handful of spinach", along with other fruits and vegetables you might prefer the taste of, she says. This is general information only. For personal advice, you should see a qualified medical practitioner.
The Guardian
11-07-2025
- The Guardian
Booming bars and seriously good coffee: a local's guide to Newcastle
Newcastle is on Awabakal and Worimi country. It has changed dramatically since I moved back here from Sydney in 2008. The cityscape is full of cranes with lots of new apartment blocks and hotels. The light rail is a newish, if controversial, addition and great coffee is everywhere. The Guardian's journalism is independent. We will earn a commission if you buy something through an affiliate link. Learn more. A lot more tourists come here now. In her memoir The Taste of Memory, the late, great writer Marion Halligan described Newcastle as 'that well-kept secret of a place'. Well, the secret's out! It's such an easy place to live; everything is a 15-minute drive away. In October, an international terminal is opening at Newcastle airport with a direct flight to Bali up first. Everyone's hoping for a bigger Asian destination next, so we can link up with Europe. That will be a game-changer for Newcastle. My top pick is the French-inspired Bistro Penny. It opened in 2024 in a heritage building in the inner city and it has ambience galore. It's quite expensive but the classic Cafe de Paris steak is hard to beat. Book in advance for a weekend table. Humbug makes its own pasta and has a super interesting wine list. In summer, I love to stroll up from Newcastle beach and eat outdoors. From snacks to mains, it's all good. Nagisa is a Japanese restaurant in Honeysuckle, right on the harbour. The sashimi, wagyu beef and dumplings are excellent and the banquets are perfect for a group. I salivate just thinking about Arno Deli's paninis. The warm porchetta is my favourite – wintry and earthy with eggplant. It does cold salami or prosciutto paninis, too, and the cannoli is great. It's in the CBD; expect a queue on weekends. Equium Social in Mayfield is serious about coffee but does excellent hot chocolate, loose-leaf native ingredient tea, housemade sodas and smoothies too. Cakeboi in Hamilton is owned by Reece Hignell, a baker who was on MasterChef. It has Newcastle's best hot chocolate and good chai but you go for the cakes. My favourites are raspberry coconut cake, devil's food cake, lemon tart and cinnamon scrolls. Sunnyboy Kiosk at Dixon Park beach is super local. Everyone raves about the coffee but I get a smoothie or a fresh juice. You pull up a plastic stool in front of the surf club among Newcastle Knights rugby players and a young beachy crew in gym wear. The historic Newcastle ocean baths are free, spectacular, close to a light rail stop and wheelchair-accessible. The concrete bleachers are painted a shade of teal that just screams art deco. You get everyone from boisterous teenagers to Newcastle's top barristers. Some days the tide smashes over the wall and you see cormorants, osprey, sea eagles or whales. On hot nights people come to sit around or swim, and there's lighting for evening dips. Bathers Way is a popular 6km walk from Merewether ocean baths in the south to Nobbys beach in the north. Keep walking around the harbour and you'll pass the waterfront precinct Honeysuckle and reach Throsby Creek in Wickham. It was once heavily polluted but now there's silvery fish leaping about, birdlife, mangroves and Newcastle Rowing Club uses it for their annual regatta. It's a rewilding success story that proves community can fight for a space and make it something special. Hickson Street lookout in Merewether has a stunning view. Young people hang out here, eating takeaway. You can walk down to Burwood beach (beware, it's unpatrolled) or challenge yourself with a hike or a bike through the Glenrock state conservation area. Stockton Bight sand dunes, in Worimi conservation lands, are famous. Murrook Adventures runs an all-terrain vehicle sand dune tour packed with cultural and ecological insights. It's so good, I've done it twice. Newcastle's live music scene has gone backwards over the decades. There aren't many venues left, but The Lass pub has long been a live music hotspot and the Stag & Hunter hotel gets some amazing Australian and international acts. Mad Poet in Newcastle West is newer and has a great wine list, hotdogs and tacos, and a small stage for live acts on Wednesday nights. Like most places, it's the small bars and breweries that are booming these days. Bar Mellow on Hunter Street is in a beautiful ex-bank. It has cool booths and a nice vibe; I'd go for a negroni or a good glass of wine. Method Brewing in Islington is close to heaps of great restaurants on Beaumont Street and you can BYO food to the brewery. Romberg's is my pick for a sophisticated cocktail with a view. It's on the top floor of Crystalbrook Kingsley but it's open to all. The Lock-Up contemporary gallery in Newcastle's historical precinct runs exhibitions, performances and classes. It's in an 1800s police station and there's still a padded cell inside. A lot of the art is site specific and responds to Australia's colonial history. The curation is top-notch and recent artists have included Khaled Sabsabi and Locust Jones. Murrook culture centre is an amazing newish First Nations-run space in Port Stephens (20 minutes north). It leans heavily into interactive digital media and video; it's quite unique. You can pick up some local Gathang language phrases in the cafe, which serves yapay djagil (house food) close to a peaceful billabong fringed by paperbark trees. The lighthouse at Whibayganba/Nobbys Head is an iconic symbol of Newcastle. There's a beautiful walk along the breakwall there. It's currently managed as Lighthouse Arts by Hunters Writers' Centre and it has exhibitions on the weekend. The 360-degree view from the top is spectacular. Newcastle Art Gallery in Cooks Hill is reopening in late September in tandem with New Annual arts festival. The exhibition space will be doubled plus it'll have a new cafe and shop. Eclectic Newcastle East is my favourite place. You've got million-dollar ocean view apartments as well as housing commission units right there on the water. There's ocean baths, cafes, parklands, cool restaurants and lots of heritage buildings. It's next to the CBD but is about 300m from Newcastle beach – that's pretty rare! Newcastle beach is the last light rail stop. From there, I recommend heading to Grain Store, in a former warehouse, for one of its many boutique beers. Or getting takeaway oysters or fish and chips from Scottie's and eating them on the grass. Islington and Wickham are pretty gentrified suburbs but maintain an egalitarian, low-key feel. Slingtown in Carrington roasts its own coffee, while Yard Sale in Islington is an ethically minded store with both wardrobe and pantry staples. I buy all my presents at High Swan Dive. It's like a nursery for millennials with indoor plants, nice pots and gardening tools. Islington park has a skate bowl, a playground and access to Throsby Creek. Darby Street in Cooks Hill is Newcastle's best-known eat street. It has inner-Sydney vibes, terrace housing and the Delaney hotel. Goldbergs coffee house has been operating since 1995 and is the only spot open for coffee after 3pm. It's a no-frills institution. I'm one of the regulars who has been coming for 25 years. The newest kid on the block is Little National hotel (from $180) in Newcastle West. It's closest to the Newcastle Interchange light rail stop if you're on the train from Sydney. The rooms are tight but people rave about the beds. Rydges Newcastle (from $200) is a bit old-school but the rooms are spacious and it's right on the harbour. The bulk carrier ships glide past your window blowing that distinctive horn, and the path to the start of Bathers Way is right out the front. Crystalbrook Kingsley (from $234 per night) is in a mushroom-shaped building that's very architecturally arresting. It has Romberg's rooftop bar, a great restaurant called Roundhouse and a casual bar downstairs called Ms Marys. It's close to the Darby Street precinct. It's a five-minute ferry to Stockton Beach holiday park (from $38 for an unpowered tent site and $214 for a villa) or a good swimmer could make their own way. It's alongside Stockton Bight sand dunes. Rosemarie Milsom is the founding director of Newcastle writers' festival
ABC News
23-06-2025
- Health
- ABC News
What you need to know about dietary fibre and digestion
People share a lot of their lives on social media. This can even include digestion details, with content about "staying regular", bloating and fibre far from off limits on platforms such as Instagram and TikTok. Food and nutrition scientist Emma Beckett, based in Newcastle/Awabakal, says she is glad these conversations are bringing fibre into focus. "I feel like lately everything's about protein and prioritising protein, and we've kind of forgotten about everything else, including fibre," she says. "Talking about digestive health — particularly pooping — was very taboo for a long time." Dr Beckett says fibre falls into two major categories, soluble fibre and insoluble fibre. She says soluble fibre "forms a gel-like substance when it's mixed with water". This gel-like consistency "helps us to feel fuller for longer" and some soluble fibres can also be classified as prebiotics, which help feed beneficial gut bacteria. According to Australia's public health website Healthdirect, soluble fibre is found in oats and barley, fruit and vegetables. It's also found in legumes such as chickpeas, lentils and beans. You may have heard insoluble fibre described as roughage. "I remember at school being told that fibre is like the gut's toothbrush," Dr Beckett says. Insoluble fibre is found in high-fibre and wholegrain breads and cereals, the outer skins of fruits and vegetables and nuts and seeds. The Australian dietary guidelines recommend 30 grams of fibre a day for adult men and 25 grams for women. Dr Beckett says while fibre falls into two main categories (and even more subcategories), dietary recommendations are based on general fibre intake. Considering daily recommendations and how often we eat, she says meals with 10 grams of fibre or more are a "fibre superstar", and 6 to 10 grams is a "good source". However, Dr Beckett says prioritising ingredients with fibre is more practical than "obsessing over the grams". "If you're having vegetables in your lunch and your dinner, if you're eating as many legumes as possible, if you're eating as many whole grains as possible, then you don't even need to worry about the number." Vincent Ho is a gastroenterologist and associate professor of medicine at Western Sydney University, and says patients are often confused about which foods are high in fibre. Dr Ho says a supplement is not enough to get your recommended daily intake, with a tablespoon of psyllium husk only containing about 2 grams of fibre. Megan Rebuli is a research dietician in health and biosecurity at the CSIRO in Adelaide, on the traditional country of the Kaurna people. If you're looking to get more fibre at mealtimes you can make some simple swaps, she says. "For example, swapping white bread for wholegrain bread [or] swapping white pasta for wholegrain pasta." You can also add legumes to salads and curries, she says. Dr Beckett says "generally speaking, Australians don't eat enough legumes" and they're a "stand-out" when it comes to high-fibre foods. Dr Beckett says these recipes contain more than 10 grams of protein per serve. Dr Beckett says "one of the immediate consequences of not having enough fibre in your diet is constipation." This could lead to extreme discomfort and even haemorrhoids from straining, she says. What's considered normal frequency for a bowel movement varies person to person and "it could be anywhere from three times a day to three times a week". Dr Ho says constipation can also lead to anal fissures (small tears around the area) "exacerbated by constipation and straining". He says eating fibre can help reduce cholesterol and blood sugar levels, and also reduces the risk of colorectal cancer (also known as bowel cancer). If you're not getting enough, "your cholesterol levels and your blood sugar levels can be elevated", as well as your cancer risk. Ms Rebuli says being physically active and consuming dietary fibre has been shown to decrease your risk, but there are a range of lifestyle and genetic factors that may also play a part. This article contains general information only. You should consider obtaining independent professional advice in relation to your particular circumstances.
