Skip to main content

A diet that’s high in fibre is good for your health!

High-fibre diets, those containing adequate amounts of vegetables, fruits, whole grains and legumes can help to keep your digestive system healthy, protect you against coronary heart disease, lower your blood cholesterol, stabilize your blood glucose levels and reduce the risk of several cancers, in particular colon cancer. Eating food that’s high in fibre can also help if you’re trying to lose weight since they make you feel full for longer periods.

If you don’t consume enough!

Eating a diet low in fibre can contribute to many health disorders including bowel problems such as constipation, haemorrhoids, diverticulitis, irritable bowel and weight gain.In general, people who consume low fibre diets are indirectly more prone to high blood cholesterol, coronary heart disease, diabetes and colon cancer.

How much do you need?

It is recommended that adults consume 20 to 35 grams of fibre per day.

How to increase your fibre intake?

Below are some tips to increase your fibre intake:

  • Try changing from white bread to wholegrain or multi-grain bread.
  • Substitute white rice and pasta with brown rice and whole- wheat pasta, and choose whole-grain breakfast cereals.
  • Try to fit in at least 5 serves of veggies and 2 serves 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.

How to reach the recommended amount (25 grams per day)?

Take a look at the table showing the difference in fibre content of a diet low in fibre and high in fibre:

  Low fibre diet Fibre (grs) High fibre diet Fibre (grs)
  • Glass of regular full cream milk
  • 1 slice of white bread
  • 1 slice cheese
  • Glass of NESVITA ® Pro-Digestion milk (250 ml)
  • 1 bowl whole wheat cereal Nestlé FITNESS® (40g)
  • 1 slice whole-wheat bread
  • 1 slice cheese
  • 1 medium carrot


20 2
  • 1 cup of orange juice
  • 1 pear (with skin)
  • ½ cup mashed potato
  • 1 steak
  • 1 cup lettuce
  • 1 baked potato (with skin)
  • 1 steak
  • ½ cup of broccoli
  • 1 slice of cake
  • 3 cups of air-popped popcorn
  • ½ cup white rice
  • yoghurt
  • ½ cup brown rice
  • ½ cup baked beans
  • yoghurt
  Total = 4 Total = 27

Good to know:

Increase your daily fibre intake by drinking NESVITA® Pro-Digestion Fat Free milk which is supplemented with ACTIFIBRAS™, Nestlé’s unique fibres that help regulate intestinal functions hence preventing bloating and constipation.


When you are planning on increasing the amount of fibre you eat, it may be wise to increase it slowly to reduce bloating and gas. Fibre needs to absorb water to help it pass through your system, so remember to drink plenty of water too!

Chat with us