They do more than just keep everything in order: Fibre lowers cholesterol, helps the health of the digestive system and makes us full. Not eating the recommended 38 grams a day? We help you find supplements.

Find the minimum dose

You want at least five grams of fibre in total in each dose of supplementation, experts say. You may notice that there are “soluble” and “insoluble” fibres on the label. The amount of each species is not so important, as long as both are represented, says Langer.

Beware of sugar shock

Some high-fibre snacks are actually sweets with marketing for the fibre-crazy market. 12 grams of sugar per package were found in one fibre-rich biscuit. Look for a supplement with only a few grams of sugar per package.

Keep in mind your taste

Most supplements are either powdered or in pill form. Metamucil original coarse powder, for example, delivers six grams of total fibre per two teaspoons. Five capsules of the same brand, for example, give only two grams. If you can boil the powder, it is a better solution. There are no right and wrong tastes or superior brands.

Also check: Tasty food

More is not automatic and better

An overdose of fibre, for example, 20 grams in a single dose, can lead to bloating, petrol and/or constipation. Which, by chance, are exactly the phenomena you wanted to avoid by getting fibre through supplementation. Start with one dose a day, see how the system reacts over a week, then slowly increase the dose.

Just add (a lot) of water

Do not ignore the instructions that recommend that you drink water. “Otherwise, the fibres turn into bricks in your stomach,” which causes constipation. Drink a glass or two of water with a supplement, and then continue throughout the day. Hydration is the key to regulation (and happiness).

How much are 38 grams of fibre in general?

Here are the foods you need to eat during the day to reach the recommended daily dose.

Bonus: This approach is also delicious.

1 medium apple + 1 large pear + 2 slices wholemeal bread + 1 cup broccoli + 1 cup raspberry + ½ cups oatmeal + 1 cup prosciutto = 38 grams

What does a fighter diet look like?

Are you prone to sports activities or do you play sports professionally? Here’s what the experts recommend for you.

Black rice

It has more protein than brown rice and higher levels of antioxidants, fibre and vitamin E, even than blueberries.

Virgin coconut oil

It has a strong anti-inflammatory and antioxidant effect, which is good for heart health.

Sweet potato

High levels of vitamin C increase the production of collagen, which is necessary for muscle growth and recovery after training.

Chilli peppers

Capsaicin, which makes peppers hot, has anti-inflammatory properties and can speed up fat burning.