Add fiber to your menu!: The consumption of fiber was at the beginning of the century of the order of 20 to 30 g per day and person. Today it is between 15 and 20 g. This decrease is the result of changes in our eating habits: less bread, fewer cereals, more meat products and dairy products. Refining flour also contributed to this decrease. How to increase your fiber intake?

Add fiber to your menu!
Add fiber to your menu!

Fibers are essential elements of our body. Their mechanical role allows a perfect functioning of our “intestinal piping” and thus ensures the evacuation of the residues of the digestion.

Fibers are therefore a necessity. For this, nothing more simple, it is enough to consume products of vegetable origin every day regularly.

Increase your fiber intake

An intake of 30 g of fiber per day is easily achieved by consuming in particular:

  • 150 to 200 g of cooked green vegetables (one serving with the main course).
  • 150 to 200 g raw vegetables (two fresh vegetables).
  • 150 to 200 g of fruit (2 small fruits or a large one).

Complete with cereals and legumes (lentils, peas …).

For some frail people, it is better to consume cooked green vegetables with more digestible fiber and to cook the pulses well, because of the risk of flatulence.

Fiber to food

Vegetable products are the only sources of fiber in our diet. The meat does not contain any.

According to the products, the quantities of fibers are more or less relevant:

Food Fiber for 100 g

Breakfast Cereals

Cooked white beans


Dried apricots



Whole wheat bread

Green beans

White bread





16 g

29 g

8 g

15 g

13.7 g

6.4 g

6 g

7 g

3 g

3.5 g

2 g

2.6 g

2.3 g

5.9 g


In practice…

To increase the amount of fiber in your diet, follow these tips:

  • Incorporate cereals from time to time with whole grain or whole grains, especially in the morning at breakfast, and add fresh fruit, raisins or nuts to increase fiber content further.
  • During main meals, eat a fresh fruit as a dessert or as a garnish, with a dairy.
  • Eat a fresh fruit instead of drinking the juice.
  • Do not peel vegetables or fruit when necessary. It is in the skin that the fibers are most concentrated. You will also absorb more vitamins.
  • Introduce legumes more often in your diet: dry peas, beans, and lentils. However, to prevent the appearance of undesirable intestinal gas, start with small amounts, and cook well.