Nutrition

Dietary fiber: Recommended dietary fiber intake

The recommended fiber intake is 30 to 50 grams per day. In general, we do not consume enough. It is therefore important to consume cereals and at least five fruits and vegetables a day to provide the body with enough fiber, minerals and vitamins. It is best to eat these dietary fiber regularly, without varying their amount of intake.

It is also important to drink enough to increase the effectiveness of dietary fiber.

Attention, consuming suddenly too much dietary fiber can cause digestive irritation, causing abdominal pain, colic, bloating ... If you tolerate poorly raw fruits and vegetables, cooking makes them easier to digest you can consume enough without fear of bloating or stomach pain.

Eating dietary fiber (or too much fiber) may be contraindicated in people with colitis, diverticulitis, inflammatory bowel disease, such as Crohn's disease, ulcerative colitis.

Where to find dietary fiber?


Cellulose, pectins and lignin are found in fruits and vegetables. Hemicellulose is found mainly in the outer envelopes of cereals, that is to say in whole bread (and not in white bread).

On the other hand, some foods do not contain fiber, such as dairy products, meat, fish, butter and oils.

Note that in pharmacy, or in dietary stores, there are dietary supplements rich in different types of dietary fiber.

In images, in pictures :
> Foods rich in fiber

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