Fibre is the part of plant foods that your body can't fully digest, and it does a surprising amount of good along the way. Most adults eat noticeably less than recommended.
How much do you need?
General guidelines suggest roughly 25 grams per day for women and 38 grams for men, though recommendations vary by country. Many people get around half of that.
Why it matters
- Digestion: fibre adds bulk and helps keep you regular.
- Heart health: soluble fibre, found in oats and beans, can help lower LDL cholesterol.
- Blood sugar: it slows how quickly sugar enters your blood.
- Fullness: fibre-rich foods keep you satisfied for longer.
Good sources
| Food | Approx. fibre |
|---|---|
| Lentils, cooked (1 cup) | about 15 g |
| Raspberries (1 cup) | about 8 g |
| Oats, cooked (1 cup) | about 4 g |
| Apple with skin | about 4 g |
| Whole-wheat bread (1 slice) | about 2 g |
Increase it gradually
Adding a lot of fibre overnight can cause bloating and gas. Increase slowly over a couple of weeks and drink plenty of water to help it do its job.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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