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I heard that fiber is good for me, how much should I consume and how?

A. Yes a diet that’s rich in fiber has many benefits for your health; it helps keep your digestive system healthy, lower your blood cholesterol, stabilize

your blood glucose levels and reduce the risk of several cancers, in particular colon cancer. In addition to that, a high-fiber diet makes you you feel full for

longer, which actually helps in your weight loss efforts.

How much do you need?

  • 20 to 35 grams of fibre per day.

Where is fiber found?

  • In plant foods i.e vegetables, fruits, legumes,whole-grains and nuts.

How to reach this level?

  • Try changing from white bread to wholegrain or multi-grain bread.
  • Substitute white rice and pasta with brown rice and whole- wheat pasta whenever possible, and choose wholegrain breakfast cereals.
  • Try to fit in at least 5 servings of vegetables and 2 servings of fruit every day, with the edible skin on.
  • Start your meals with a salad and incorporate some vegetable soups and stews in your main meals.
  • Plan to eat legumes (beans, lentils) two to three times a week.
  • Include a handful of nuts or dried fruits as a healthy afternoon snack.

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