Written by Accredited Practising Dietitian (Australia), Ms Ingrid Kan
Dietary fibre is very important to bowel health. It is plant tissue that cannot be digested and absorbed by human beings, but they could assist the peristalsis of our intestines and regulate absorption. Dietary fibre has two main types: soluble and insoluble.
The daily recommendation for dietary fibre is 20-25g.
According to the Academy of Nutrition and Dietetics, Asian adult is recommended to consume 20-25g dietary fibre per day. To meet the recommendation, high fibre options such as multigrain breads, oats, brown rice, mushrooms, vegetables and fruits should be frequently chosen for meals. Ideally we should eat at least 1 bowl of green leafy vegetables and mushrooms, and 2-3 fruits per day. One serve of fruit is equivalent to the size of a fist. High fibre ingredients could also be added to daily cuisine to increase the fibre content, like to mix red and white rice together to make a bowl of healthy congee; adding daylily flowers, black ear fungus or dried mushrooms when making meat dishes and add salad vegetables in sandwich fillings.