Aim to eat 25 to 50 grams of fibre every day to keep your body healthy and manage your blood sugar.
- Increase the amount of fibre you eat slowly, over time.
- As you eat more fibre, make sure you drink more water.
Aim to eat 25 to 50 grams of fibre every day to keep your body healthy and manage your blood sugar.
If you do not eat 25 to 50 grams of fibre every day, you should increase the amount of fibre that you eat to this amount.
- Increase the amount of fibre you eat slowly, over time. This will help prevent gas and bloating.
- As you eat more fibre, make sure you drink more water. This will help the fibre work better. It will also help prevent gas and bloating.
Here is a sample day's menu showing the plant foods at each meal.
| Meal | What to Eat | Amount of Fibre |
|---|
| Breakfast | - 1 cup cooked oatmeal
- 1/2 cup berries
- 1 Tbsp chia seed
| 7.5 g |
| Lunch | - 2 cups mixed green salad with 1 cup chickpeas
- 1 slice whole grain bread
- 1/2 cup cherry tomatoes
- 1 banana
| 13.5 g |
| Dinner | - 1 cup cooked quinoa
- 1 1/2 cups steamed vegetables
| 9.7 g |
|
Total fibre for the day: 30.7 g |
