6 Aug 21 SM 01

How to Eat 30 Grams Of Dietary Fibers Per Day?

When it comes to getting enough of fiber in our diets, most of us fall short. We know we need fiber but are you really aware how much and how do we ensure to get enough fiber per day?

Based on the Malaysian Dietary Guideline, it is recommends a dietary fiber intake of 20-30 grans per day.

Sounds easy right? This sample menu gives you 30 grams if fiber that you could apply for your daily diet plan:


  • One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of fiber) and skim milk

Morning snack:

  • 24 almonds (3.3 grams of fiber) mixed with a quarter cup of raisins (2 grams of fiber)


  • Turkey sandwich made with 2 slices of whole wheat bread, plus lettuce, and tomato (about 5 grams of fiber total), and an orange (3.1 grams of fiber)

Afternoon snack

  • Yogurt topped with half a cup of blueberries (2 grams of fiber)


  • Grilled fish served alongside a salad made with romaine lettuce and shredded carrots (2.6 grams of fiber), plus half a cup of cooked spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)

 After-dinner treat:

  • 3 cups popped popcorn (3.5 grams of fiber)

You can also make simple substitutions to replace low-fiber foods with fiber-rich dishes/fruits.

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Fiber helps you manage your weight, lowers cholesterol, keeps your bowel movements regular, and reduces your odds of getting diabetes and heart disease. So check food labels and choose “high fiber” foods — which contain more than 5 grams of fiber per serving — whenever possible.


Consider fiber supplements if you continually fall short of getting what you need through what you eat.


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