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  How much fiber do we need?

FIBER requirement 20-30gm
The Malaysian Dietary Guideline recommends a dietary fiber intake of 20-30gm a day from plant foods, including both soluble and insoluble fiber.

However, Malaysians only consume about half that amount, leaving a fiber gap of approximately 9-12g.

We can all do better when comes to increasing our dietary fiber intake. And we can improve this fiber gap by making dietary change to the foods we eat each day. Some foods do have more fiber than others. Some ways to increase fiber intake include:

  • Choose whole grain or wholemeal bread over white bread
  • Add beans or legumes in soups instead of meat
  • Eat fruits with skin on whenever possible
  • Have a high fiber breakfast to kick start the day

However with today's busy lifestyle, it can be a challenge to always eat healthy, pre-planned home-cooked meals. If you need to add fiber to your diet, try Total Fiber. Total Fiber with its unique blend of fiber is formulated to match a normal varied diet. With 10g of fiber per serving, you need only to remember to take it once a day to help you achieve your recommended dietary fiber intake easily!






1. Malaysian Dietary Guideline. Nutrition Society of Malaysia 2000
2. Dietary Fat and fibre intakes of Malaysian adults: issues and implications when “western targets” are set as dietary goals. Ng TKW. Mal J Nutr 3: 137-147 (1997) Division of Human Nutrition, Institute for Medical Research, Ministry of Health Malaysia