What Is Fibre And How To Get More Of It In Your Diet Blog

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What Is Fibre and How to Get More of It in Your Diet

Wondering what fibre has to do with your breakfast, or any other meal? The answer is… a lot! Dietary fibre is the unsung hero on the list of nutrients we should definitely make sure we have enough of in our meals. It’s so important and so many of us eat on average less fibre than what we are recommended to take daily. So, what actually is fibre, why do we need it and where can we get it from? Keep reading to find out!

How much dietary fibre do we actually need?

So how much fibre should our meals contain? According to the Malaysian  Recommended Nutrient Intake (RNI) guideline, we need to take  20-30g of fibre per day [1]. Keep this in mind when checking the fibre content of your foods or planning your meals.


What is soluble fibre?

Soluble fibre is able to dissolve and form a gel-like substance that helps improve our digestion and prevent constipation. It also lowers cholesterol and control blood sugar levels. This type of dietary fibre can be found in cereals like oats, barley, as well as fruits and vegetable.



What is insoluble fibre?


Insoluble fibre doesn’t dissolve in our intestines and remains largely unchanged as it passes through our digestive system. It’s this quality that keeps our bowel movements regular as long as we have enough fibre in our diet. Brown rice, potatoes, wheat bran and nuts are good sources for this type of carbohydrate.

Here is a list of 20 high-fibre foods to choose from for your next meal:

1. Breakfast cereals with whole grain

2. Whole grains

3. Wholewheat biscuits

4. Potatoes (with their skin on)

5. Popcorn

6. Beans

7. Broccoli

8. Nuts

9. Oats

10. Multigrain bread

11. Brown rice

12. Dried fruit

13. Apples

14. Strawberries

15. Raspberries

16. Avocado

17. Brussels sprouts

18. Bananas

19. Pears

20. Carrots

There are so many delightful high-fibre food combinations you can have, no matter the meal of the day.

What breakfast cereals are high in fibre?

Start on the right foot towards your daily fibre goal first thing in the morning. So many of your favourite cereals are considered high in fibre (over 6g fibre/100g). From Nestlé® FITNESSE® to the delicious Nestlé® KOKO KRUNCH® you can have a breakfast bursting not only with fibre, but also with deliciousness and amazing ingredients such as whole grains. Add a fruit topping to your cereal too such as apples or berries and you’ve got yourself a fibre-loving meal that’s ready in seconds. 

We're taking action on fibre

Fibre is an important part of our diet, and we don’t eat enough. According to the National Health & Morbidity Survey (NHMS, 2019) [2], 9 out of 10 Malaysian adults are not consuming the recommended daily amount of both fruits and vegetables, indicating that likely they are lacking fibre in their diet. Action on Fibre aims to help bridge the gap between fibre intakes and the dietary recommendation by making higher fibre diets more appealing, normal and easy for the population. 

But it’s not just fibre that we’re carefully including in our recipes. Next, find out why it’s important to eat whole grain in our day-to-day diet and how you can be sure the cereal contains at least 8 grams of whole grain in each serving.

Need simple and tasty ideas to help you add all these amazing foods to your diet? We’ve put together a few delicious tips and recipes so you can add more fibre to your breakfast without too much hassle.