Now that we know more about fibre and its benefits, here are some practical tips to help us eat more of it. 

  1. How much fibre are we going for per day?
    1. Males (age 19-50) = 38g
    2. Females (age 19-50) = 25g
    3. Over 50 years old?
      1. Males = 30g
      2. Females = 21g
    4. Note: 5-10g of the above amounts ideally come from soluble fibre sources.
  2. How much fibre do you eat right now?
    1. Before tweaking foods and changing your eating habits, it’s a good idea to figure out how much fibre you are eating per day.
    2. This can help you figure out how much fibre to add, and helps you get closer to the right amount for you.
    3. Look out for fibre on food labels or use a simple internet search to find out how much fibre is in a certain fruit or vegetable.
  3. Increase fibre slowly
    1. When we first add fibre to our diet, it is normal to feel some stomach changes such as discomfort, different bowel patterns, bloating, and even being more gassy.
    2. Slowly adding fibre gives your gut a chance to adjust and reduces the intensity and duration of those normal changes.
    3. Each week you can add a little more, as long as your gut tolerates it.
  4. Drink more water
    1. Since fibre bulks up our stool, it is important to drink more water to avoid constipation and stomach aches.
    2. Try to drink 2.25 – 3 litres of water per day (9-12 cups or 75-100 oz).
    3. If you aren’t used to that much water, gradually increase the amount you drink. Try drinking an additional 1 cup per day, increasing every few days or weekly until you reach the recommended amount.

Even if you aren’t able to hit the targets, you are already doing a lot of good for your health by simply adding more fibre!