Dietary fiber is essential for intestinal health, weight control and prevention of cardiovascular disease. The WHO recommends a minimum of 25g per day, but the optimal is 30-35g. The average intake in many countries barely reaches 15g.
Increase fiber gradually (5g extra per week) and drink more water to avoid bloating and digestive discomfort.
The WHO recommends a minimum of 25g/day. More recent studies suggest 30-35g as the optimal amount for most adults.
Chia seeds lead with 34g of fiber per 100g, followed by flaxseeds (27g) and nuts (10-12g).
Yes, fiber increases satiety, slows nutrient absorption and reduces total caloric intake. It is one of the most effective nutrients for weight control.