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 whole grain products is at least 90 g per day (dry weight). This amount corresponds to, for example, a plate of porridge, 3 slices of whole grain rye bread, and a generous deciliter of cooked barley groats. Package labelling helps with choosing bread that is high in fibre. High-fibre bread has at least 6 g of fibre per 100 g.
The recommended amount of whole grain products is at least 500-800 g of vegetables, root vegetables, berries and fruits per day, roughly half of it berries and fruits. This equals 5–9 servings 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.