Don’t let yourself go hungry and get your fill with fibre will help you feel full for longer, so you’re more likely to stick to your calorie limit. Fibre is an essential component in everyone’s daily diet which keeps your bowels healthy, protects you from heart diseases, helps with weight control, regulates blood sugar and can help to reduce cholesterol.  

However, more than 50% of Malaysian are not getting enough dietary fibre.

The recommended daily fibre intake set by FDA should aim to eat at least 25g.


There are two types of dietary fibre:

Soluble– which dissolves in water such as oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. It can help lower blood cholesterol and blood sugar levels.

Insoluble — which does not dissolves in water such as whole-wheat flour, wheat bran, nuts and many vegetables. It promotes bowel movement which can help improve constipation or irregularity.

Aim for eating four servings of vegetables and three servings of fruit each day.

Increase your fibre intake gradually, as a sudden increase can cause cramp and constipation. Therefore to avoid cramp and constipation make sure to drink plenty of water and aim for 1.2 litres a day.

No matter you like or dislike, veggies and fruits are the foundation of a healthy diet and successful weight loss.

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If you hate them, we have a lot of ideas to help add more vegetables to your diet:

  • Swap white bread for wholemeal or wholegrain varieties.
  • Top your pasta with sautéed vegetables instead of meaty or cheesy sauces.
  • Put less meat on your plate and double the serving of vegetables.
  • Add pulses – beans, lentils and peas – into your meals. They’re a cheap, low-fat source of fibre, protein, vitamins and minerals.
  • Snack on veggie sticks – carrot, celery or cucumber sticks when hunger strikes in between meal.
  • Aim for whole grain and unsweetened cereal  as your breakfast everyday.


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