Fibres are the part of food which is not absorbed by your body. Fibres slow down the absorption of carbohydrates, make blood sugar increase more evenly, make you feel fuller and help with weight control. In addition, fibres reduce cholesterol and blood pressure and contribute to healthy bowel movement. The general recommended daily fibre intake is 25 g for women and 35 g for men. However, a person with diabetes may benefit from a higher daily intake.
The recommended approximate amount of wholemeal products is 6 portions per day for women and 9 portions per day for men. One portion equals one medium slice of bread, half a bowl of porridge or one decilitre of wholegrain rice, wholegrain pasta or an added grain product. Package labelling helps with choosing bread that is high in fibre. High-fibre bread has at least 6 g of fibre per 100 g.
You should eat at least half a kilogram of vegetables, root vegetables, berries and fruits per day, roughly half of it berries and fruits. This is approximately 5–6 handfuls per day. You should eat them with all main meals and as snacks.
Nuts, seeds and almonds include fibres, but they are also energy-rich. The total recommended amount is approx. 2 tablespoons per day.