{"id":27939,"date":"2024-05-11T08:01:00","date_gmt":"2024-05-11T05:01:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=27939"},"modified":"2024-05-09T17:49:28","modified_gmt":"2024-05-09T14:49:28","slug":"dietary-fibre","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/dietary-fibre\/","title":{"rendered":"Dietary Fibre"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"27939\" class=\"elementor elementor-27939\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-648de5f4 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"648de5f4\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1a9bec8c\" data-id=\"1a9bec8c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-245d69ce animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"245d69ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Dietary Fibre<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-680ee95b elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"680ee95b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>May 11, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-75fead10 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"75fead10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat is dietary fibre? Why and how much fibre do we need? What are the best sources of dietary fibre?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-52b3be49\" data-id=\"52b3be49\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-65d39a7d elementor-widget elementor-widget-spacer\" data-id=\"65d39a7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1284435 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1284435\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6ae24d02\" data-id=\"6ae24d02\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7c464a60 elementor-widget elementor-widget-text-editor\" data-id=\"7c464a60\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-7c464a60{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24b94bbb elementor-widget elementor-widget-text-editor\" data-id=\"24b94bbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-24b94bbb{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37812ce8 elementor-widget elementor-widget-text-editor\" data-id=\"37812ce8\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We all know that a <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/balanced-nutrition\/\">balanced diet<\/a> is healthier and provides us with <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/macronutrients-and-micronutrients\/\">all the nutrients we need<\/a>, but usually, we only talk about the amount of <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/how-much-protein-do-we-need\/\">protein<\/a>, <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">fat<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">carbohydrates<\/a> we need. Dietary Fibre is less often talked about because it has no nutrients &#8211; but fibre is also vital for our bodies.<\/p><pre>\u00a0<\/pre><h2>What is dietary fibre?<\/h2><p>In the past, dietary fibre (also known as roughage or bulk) was defined as complex carbohydrates found only in plant products such as cereals, whole grains, fruits, vegetables, legumes, nuts, seeds and mushrooms.<\/p><p>It was thought that fibre is not broken down and absorbed by our bodies because our digestive system does not secrete enzymes to break it down.<\/p><p>However.<\/p><p>Recently, scientists have discovered that <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316623021090\" target=\"_blank\" rel=\"noopener\">some digestible substances also share properties with dietary fibre<\/a>, so it is now harder to define.<\/p><pre>\u00a0<\/pre><p>Although fibre is not used as fuel by the body, it has a significant impact on our well-being and health.<\/p><p>For example, it slows digestion, prevents blood sugar spikes after meals, promotes healthy bacteria colonies and helps to regulate weight and avoid constipation. There are many subtypes of soluble and insoluble fibres, some naturally occurring in plant-based foods, while others are synthetically produced.<\/p><pre>\u00a0<\/pre><p>The nutritional value of foods usually does not indicate the amount of fibre because it does not contain any nutrients.<\/p><pre>\u00a0<\/pre><h2>Types of dietary fibre<\/h2><p>Two types of fibre are typically distinguished:<\/p><ol><li>Soluble fibre &#8211; a food source for gut bacteria, which are important for immunity and helps regulate sleep, appetite and mood. Good sources of water-soluble fibre are oatmeal, nuts, beans, lentils, apples, citrus fruits and blueberries.<\/li><li>Insoluble fibre &#8211; improves digestive function (&#8216;cleans&#8217; the gut, thus promoting both nutrient absorption and <a href=\"https:\/\/dietsabc.com\/en\/diets\/what-is-detox\/\">detoxification<\/a>). Helps to prevent constipation and\/or irregular bowel movements. Good sources of water-insoluble fibre are <a href=\"https:\/\/dietsabc.com\/en\/food\/why-choose-whole-grain-products\/\">whole-grain products<\/a> (e.g. wholemeal bread, brown rice, etc.), bran, nuts, legumes and vegetables (e.g. carrots, cabbage, cucumbers, tomatoes, etc.).<\/li><\/ol><pre>\u00a0<\/pre><p>However, fibre can also be described in other ways, for instance:<\/p><ol><li>Fermentable fibre &#8211; a viscous and gelatinous mass that serves as food for gut bacteria to break down and ferment.<\/li><li>Non-fermentable fibre (which is not broken down by bacteria), passes intact into the large intestine and increases the volume and weight of the stool to make it easier to pass.<\/li><\/ol><pre>\u00a0<\/pre><p>The US National Academy of Medicine defines fibre as:<\/p><ol><li>Dietary fibre (indigestible carbohydrates and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Lignan\" target=\"_blank\" rel=\"noopener\">lignans<\/a>) that occurs naturally in plants.<\/li><li>Functional fibre either plant-derived or synthetically produced, is not digestible but has a beneficial effect on human health.<\/li><\/ol><pre>\u00a0<\/pre><h3>Naturally occurring plant fibres<\/h3><ul><li>Cellulose, hemicellulose &#8211; insoluble fibres found in cereal grains and many fruits and vegetables. These fibres absorb water and increase stool volume, which in turn promotes defecation.<\/li><li>Lignins &#8211; insoluble fibre found in wheat and corn bran, nuts, flaxseeds, vegetables and unripe bananas. Lignins promote mucus secretion in the large intestine, increase stool volume and promote defecation.<\/li><li>Beta-glucans &#8211; soluble, highly fermentable fibres found in oats and barley and being fermented in the small intestine. Acts, as a prebiotic. They may help normalise blood glucose and cholesterol levels and increase stool volume but have no laxative effect.<\/li><li>Guar gum &#8211; a soluble, fermentable fibre extracted from seeds. It has a viscous, jelly-like consistency and is often added to foods as a thickening agent. Guar gum may help normalize blood sugar and cholesterol levels.<\/li><li>Inulin, oligofructose, oligosaccharides, fructooligosaccharides &#8211; soluble fermentable fibres found in onions, chicory root, asparagus and Jerusalem artichokes. May act as prebiotics and help normalize blood glucose levels. People with irritable bowel syndrome may have an increased sensitivity to these fibres, which can cause <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/bloating-gas-in-the-stomach-and-how-to-reduce-bloating\/\">bloating<\/a> or an upset stomach. May have a laxative effect.<\/li><li>Pectins &#8211; soluble, easily fermentable fibres found in apples, berries and other fruits. Because of their gelling properties, they can slow digestion and help normalise blood sugar and cholesterol levels. Minimal bloating and laxative effect.<\/li><li>Resistant starch &#8211; a soluble, fermentable fibre found in legumes, unripe bananas, cooked and cooled pasta and potatoes. Help normalize blood sugar and cholesterol levels. Acts as a prebiotic. Increases stool volume but has minimal laxative effect.<\/li><\/ul><pre>\u00a0<\/pre><h3>Industrially produced functional fibres some of which are extracted from natural plants<\/h3><ul><li>Psyllium &#8211; a soluble, viscous, non-fermentable fibre obtained from psyllium seeds. Psyllium may help normalise blood sugar and cholesterol levels. Psyllium retains water, softens and increases stool volume and has a laxative effect (found in many over-the-counter laxatives).<\/li><li>Polydextrose and polyols &#8211; soluble fibres composed of glucose and <a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/Sorbitol\" target=\"_blank\" rel=\"noopener\">sorbitol<\/a> (sugar alcohol). Minimal effect on blood sugar and cholesterol levels. Has a mild laxative effect. Used as a food additive &#8211; as a sweetener, to improve texture, retain moisture or increase fibre content.<\/li><li>Inulin, oligosaccharides, pectins, resistant starch and guar gum are also produced industrially by isolation from plants to make a fibre concentrate added to foods or supplements.<\/li><\/ul><pre>\u00a0<\/pre><h2>Why do we need dietary fibre?<\/h2><p>Dietary fibre performs many functions in our bodies, to name just the most important:<\/p><ul><li>Contribute to the functioning of the digestive system (facilitating the absorption of nutrients, and reducing the risk of constipation).<\/li><li>&#8220;Feed&#8221; the intestinal microbiota, which produces natural antibacterial agents and regulates our body&#8217;s immune and allergic reactions.<\/li><li>Helps regulate blood sugar and cholesterol levels (<a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/good-or-bad-cholesterol\/\">read more about cholesterol HERE<\/a>).<\/li><li>Promotes the body&#8217;s cleansing of harmful substances;<\/li><li>Reduces hunger (slows digestion) thus helping to avoid overeating and control the body weight.<\/li><\/ul><pre>\u00a0<\/pre><p>Several studies show that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21321288\/\" target=\"_blank\" rel=\"noopener\">fibre intake reduces the risk of death<\/a> (from any cause). In one study, people with a higher fibre intake had a 23% lower risk of death compared to those with a low fibre intake.\u00a0 This relationship was most pronounced when <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22648726\/\" target=\"_blank\" rel=\"noopener\">the fibre was obtained from cereals and vegetables rather than fruit<\/a>.<\/p><p>An analysis of nearly 250 studies confirms that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\" target=\"_blank\" rel=\"noopener\">high fibre intake from vegetables, fruits and whole grains can reduce the risk of death from cardiovascular disease and cancer<\/a>. People who consumed more fibre had a 16% to 24% lower risk of death from heart disease, stroke, type 2 diabetes, and\/or colon cancer than those who consumed little fibre. A meta-analysis of these studies also concluded that more fibre is better. For every additional 8 grams of fibre consumed per day, the risk of each disease fell by a further 5% to 27%. The risk reduction was greatest when daily fibre intake was between 25 and 29 grams per day.<\/p><p><a href=\"https:\/\/gut.bmj.com\/content\/63\/9\/1450.short\" target=\"_blank\" rel=\"noopener\">Research<\/a> has also shown that fibre, especially found in fruits, grains and vegetables, protects against <a href=\"https:\/\/www.nhs.uk\/conditions\/diverticular-disease-and-diverticulitis\/\" target=\"_blank\" rel=\"noopener\">diverticulitis<\/a>.<\/p><pre>\u00a0<\/pre><h2>How much dietary fibre do we need?<\/h2><p>The recommended daily intake according to age and gender is as follows:<\/p><table><tbody><tr><td width=\"233\"><p style=\"text-align: center;\"><strong>Age<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"232\"><p><strong>Men<\/strong><\/p><\/td><td width=\"232\"><p style=\"text-align: center;\"><strong>Women<\/strong><\/p><\/td><\/tr><tr><td width=\"233\"><p>0 to 12 months<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">Not determined<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">Not determined<\/p><\/td><\/tr><tr><td width=\"233\"><p>1 to 3 years<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">19 g\/day<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">19 g\/day<\/p><\/td><\/tr><tr><td width=\"233\"><p>4 to 8 years<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">25 g\/day<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">25 g\/day<\/p><\/td><\/tr><tr><td width=\"233\"><p>9 to 13 years<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">31 g\/day<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">26 g\/day<\/p><\/td><\/tr><tr><td width=\"233\"><p>14 to 18 years<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">38 g\/day<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">26 g\/day<\/p><\/td><\/tr><tr><td width=\"233\"><p>19 to 50 years<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">38 g\/day<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">25 g\/day<\/p><\/td><\/tr><tr><td width=\"233\"><p>51 to 70 years<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">30 g\/day<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">21 g\/day<\/p><\/td><\/tr><tr><td width=\"233\"><p>&gt; 70 years<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">30 g\/day<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">21 g\/day<\/p><\/td><\/tr><tr><td width=\"233\"><p>Pregnant women 18 to 50 years old<\/p><\/td><td width=\"232\"><p>\u00a0<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">28 g\/day<\/p><\/td><\/tr><tr><td width=\"233\"><p>Breastfeeding from 18 to 50 years old<\/p><\/td><td width=\"232\"><p>\u00a0<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">29 g\/day<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p>Or about 14 grams of dietary fibre for every 1000 calories consumed.<\/p><pre>\u00a0<\/pre><p>The best way to get dietary fibre is through whole-grain products and vegetables. <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/nutritional-supplements\/\">Dietary fibre supplements<\/a> are not recommended because although many fibre supplements are fortified with <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\">vitamins<\/a> and minerals, they are processed and semi-synthetic products.<\/p><pre>\u00a0<\/pre><p>Fibre supplements are recommended for specific health problems such as constipation, diarrhoea or irritable bowel syndrome. Consult your doctor before taking fibre supplements.<\/p><pre>\u00a0<\/pre><h2>How to boost fibre intake?<\/h2><p>You definitely shouldn&#8217;t change your diet drastically and rapidly, as <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/when-veggies-are-not-healthy\/\">suddenly switching to a fibre-rich diet can cause unpleasant side effects<\/a>, for example, <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/bloating-gas-in-the-stomach-and-how-to-reduce-bloating\/\">bloating<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Flatulence\" target=\"_blank\" rel=\"noopener\">flatulence<\/a>. Raise the amount of fibre in your diet gradually to allow the bacteria in your digestive system to adapt to the change.<\/p><p>Despite the benefits of fibre on our health described above, I recommend not to overdo it. Excessive fibre intake (more than 70 g per day) can lead to cramping abdominal pain and vitamin and mineral deficiencies (especially calcium, magnesium and zinc), as fibre can limit their absorption. The risk of intestinal blockage is also increased &#8211; so more fibre intake means drinking more water. <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-you-should-drink-water\/\">Read more about the importance of water in our bodies HERE<\/a>.<\/p><pre>\u00a0<\/pre><p><strong>How to increase your fibre intake:<\/strong><\/p><ul><li>Choose a fibre-rich breakfast cereal (5 g or more fibre per portion). For example, <a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=biezputra&amp;cooked_browse_sort_by=date_desc\">wholemeal porridge<\/a>, or add a few tablespoons of raw wheat bran to your favourite breakfast.<\/li><li>Eat whole fruits instead of drinking juices.<\/li><li>Snack on crunchy fresh vegetables or a handful of almonds instead of crisps and crackers.<\/li><li>Switch to wholemeal products, for example &#8211; look for bread with wholemeal flour as the first ingredient on the label. Try brown or wild rice, wholemeal pasta, bulgur, etc.<\/li><li>Replace white rice, bread and pasta with minimally processed brown rice and other whole grains such as barley, millet, amaranth, farro.<\/li><li>When baking <a href=\"https:\/\/dietsabc.com\/en\/receptes\/recipe-category\/konditoreja\/\">pastries<\/a>, add 50% wholemeal flour to white flour or use wholemeal flour only. When baking muffins, cakes or biscuits, add chopped bran or raw oat flakes.<\/li><li>Beans, peas and lentils are excellent sources of fibre. Add canned beans to soup or salads. Or make a nacho with black beans, fresh vegetables, wholemeal tortilla and salsa.<\/li><li>Replace meat with beans or other legumes in soups and stews two to three times a week.<\/li><li>Add high-fibre foods to your current meals, e.g. add 1-2 tablespoons of almonds, ground linseed or chia seeds to breakfast cereals.<\/li><li>Use fresh fruit, raw vegetables, low-fat popcorn, etc. for snacks. A handful of nuts or dried fruit is also a healthy high-fibre snack, but be aware that nuts and dried fruits are also high in calories.<\/li><\/ul><pre>\u00a0<\/pre><p>In other words, eat more fruits, vegetables, legumes, nuts and seeds &#8211; they are rich in fibre, as well as, vitamins and minerals.<\/p><p>Here&#8217;s an example of how easy it is to get 40 g of fibre a day:<\/p><table><tbody><tr><td width=\"202\"><p>\u00a0<\/p><\/td><td width=\"263\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>Amount of fibre<\/strong><\/p><\/td><\/tr><tr><td width=\"202\"><p>Breakfast<\/p><\/td><td width=\"263\"><p>25 blueberries<\/p><p>1 cup of cooked oatmeal<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">1 g<\/p><p style=\"text-align: center;\">4 g<\/p><\/td><\/tr><tr><td width=\"202\"><p>Lunch<\/p><\/td><td width=\"263\"><p>1\/2 cup cooked brown rice<\/p><p>1\/2 cup cooked split peas<\/p><p>1\/2 cup cooked broccoli<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">1.5 g<\/p><p style=\"text-align: center;\">8.5 g<\/p><p style=\"text-align: center;\">3 g<\/p><\/td><\/tr><tr><td width=\"202\"><p>Dinner<\/p><\/td><td width=\"263\"><p>1 avocado<\/p><p>2 slices of whole wheat bread<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">13.5 g<\/p><p style=\"text-align: center;\">4 g<\/p><\/td><\/tr><tr><td width=\"202\"><p>A snack<\/p><\/td><td width=\"263\"><p>1 medium pear<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">5.5 g<\/p><\/td><\/tr><tr><td colspan=\"2\" width=\"464\"><p style=\"text-align: right;\"><em>In total:<\/em><\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">41 g<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>The best sources of dietary fibre<\/h2><p>The optimal fibre content is 6 grams or more for cereals and muesli, 3 grams or more for bread and bakery products and 4 grams or more for pasta. Wholegrain products should contain at least 1 gram of fibre per 10 grams of carbohydrate.<\/p><p>Remember that product names can be misleading &#8211; &#8220;Multigrain&#8221; or &#8220;12-grain&#8221;, &#8220;wholemeal&#8221;, etc., do not mean that they are wholemeal.<\/p><pre>\u00a0<\/pre><p><strong>Fibre content of common foods<\/strong><\/p><table width=\"671\"><tbody><tr><td width=\"224\"><p style=\"text-align: center;\"><strong>Fruits<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"224\"><p><strong>Portion<\/strong><\/p><\/td><td width=\"224\"><p style=\"text-align: center;\"><strong>Total fiber content<\/strong><\/p><\/td><\/tr><tr><td width=\"224\"><p>Avocado<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">10.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Raspberries<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">8.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Pear<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 medium<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">5.5 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Apple with peel<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 medium<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">4.5 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Banana<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 medium<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Orange<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 medium<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Strawberry<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Blackberries<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">100 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">5.3 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Blueberries<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">100 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">2.4 g<\/p><\/td><\/tr><tr><td width=\"224\"><p style=\"text-align: center;\"><strong>Vegetables<\/strong><\/p><\/td><td width=\"224\">\u00a0<\/td><td width=\"224\">\u00a0<\/td><\/tr><tr><td width=\"224\"><p>Green peas, cooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">9.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Artichokes, raw<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 medium<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">6.9 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Broccoli, cooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup, chopped<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">5.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Turnip leaves, cooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">5.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Brussels sprouts, cooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">4.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Potatoes, with peel, fried<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 medium<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">4.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Sweet potatoes, boiled (without skin)<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 medium<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.8 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Sweet corn, boiled<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.5 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Cauliflowers, raw<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup, chopped<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">2.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Carrots, raw<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 medium<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1.5 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Cabbage, raw<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">100 g<\/p><\/td><td style=\"text-align: center;\" width=\"224\">2.5 g<\/td><\/tr><tr><td width=\"224\"><p>Beetroot, raw<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">100 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">2.8 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Spinach, uncooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">100 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">2.2 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Tomatoes, raw<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">100 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1.2 g<\/p><\/td><\/tr><tr><td width=\"224\"><p style=\"text-align: center;\"><strong>Grains<\/strong><\/p><\/td><td width=\"224\">\u00a0<\/td><td width=\"224\">\u00a0<\/td><\/tr><tr><td width=\"224\"><p>Spaghetti, whole grain, cooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">6.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Barley, pearl barley, cooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">6.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Bran flakes<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3\/4 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">5.5 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Quinoa, boiled<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">5.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Oatmeal, quick to cook, boiled<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">5.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Popcorn, inflated<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3 glasses<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.5 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Brown rice, cooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.5 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Bread, whole grains<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 slice<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">2.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Bread, rye<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 slice<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">2.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p style=\"text-align: center;\"><strong>Legumes, nuts and seeds<\/strong><\/p><\/td><td width=\"224\">\u00a0<\/td><td width=\"224\">\u00a0<\/td><\/tr><tr><td width=\"224\"><p>Split peas, cooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">16.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Lentils, cooked<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">15.5 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Black beans, boiled<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">15.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Beans, canned<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">10.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Chia seeds<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">28.35 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">10.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Quinoa, boiled<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">1 cup<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">6.2 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Almonds<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">28.35 g<\/p><p style=\"text-align: center;\">(23 nuts)<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.5 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Pistachios<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">28.35 g<\/p><p style=\"text-align: center;\">(49 nuts)<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Sunflower seeds<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">28.35 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">3.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Coconut, fresh<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">100 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">9.0 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Walnuts<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">100 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">6.7 g<\/p><\/td><\/tr><tr><td width=\"224\"><p>Pumpkin seeds<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">100 g<\/p><\/td><td width=\"224\"><p style=\"text-align: center;\">6.5 g<\/p><\/td><\/tr><\/tbody><\/table><p>Source: <a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">USDA<\/a>. Rounded to the nearest 0,5 g (28.3495 g = 1 ounce).<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Fruits, vegetables and grains tend to be rich in different types of fibre, but in variable amounts.<\/p><p>Therefore to get the maximum benefit from dietary fibre we need to add variety to our menus.<\/p><p>In other words &#8211; do not focus too much on a particular fibre because of its specific effects, but increase the variety of plant-based foods in your diet.<\/p><p>Peeling fruits and removing the outer skins of cereals reduces their fibre content. Therefore, it is better to choose unpeeled fruit and <a href=\"https:\/\/dietsabc.com\/en\/food\/why-choose-whole-grain-products\/\">whole-grain products<\/a>.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/healthy-nutrition-and-mood\/\">Read HERE how a healthy diet affects your mood.<\/a><\/p><pre>\u00a0<\/pre><p>Eat tasty, eat balanced, move and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f3e31d9 elementor-widget elementor-widget-toggle\" data-id=\"f3e31d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2551\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2551\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2551\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2551\"><p><a href=\"https:\/\/nap.nationalacademies.org\/read\/10161\/chapter\/3\" target=\"_blank\" rel=\"noopener\">DEFINITIONS OF DIETARY FIBER<\/a><\/p><p><a href=\"https:\/\/nap.nationalacademies.org\/catalog\/10490\/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids\" target=\"_blank\" rel=\"noopener\">Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/B9780123750839001094\" target=\"_blank\" rel=\"noopener\">Fiber: Resistant Starch and Oligosaccharides<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7146517\/\" target=\"_blank\" rel=\"noopener\">A Randomized Placebo-Controlled Clinical Trial to Evaluate the Medium-Term Effects of Oat Fibers on Human Health<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566984\/\" target=\"_blank\" rel=\"noopener\">Dietary Fiber, Atherosclerosis, and Cardiovascular Disease<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6731157\/\" target=\"_blank\" rel=\"noopener\">Intake of dietary fiber, fruits, and vegetables, and risk of diverticulitis<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002914918313328\" target=\"_blank\" rel=\"noopener\">Meta-Analysis of Usefulness of Psyllium Fiber as Adjuvant Antilipid Therapy to Enhance Cholesterol Lowering Efficacy of Statins<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5503415\/\" target=\"_blank\" rel=\"noopener\">Food Ingredients That Inhibit Cholesterol Absorption<\/a><\/p><p><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/216689\" target=\"_blank\" rel=\"noopener\">Dietary Fiber and Risk of Coronary Heart Disease<\/a><\/p><p><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/11\/3822\" target=\"_blank\" rel=\"noopener\">Diet and Lifestyle Factors and Risk of Atherosclerotic Cardiovascular Disease\u2014A Prospective Cohort Study<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/aje\/article\/181\/2\/83\/2739206?login=false\" target=\"_blank\" rel=\"noopener\">Association Between Dietary Fiber and Lower Risk of All-Cause Mortality: A Meta-Analysis of Cohort Studies<\/a><\/p><p><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/396216\" target=\"_blank\" rel=\"noopener\">Vegetable, Fruit, and Cereal Fiber Intake and Risk of Coronary Heart Disease Among Men<\/a><\/p><p><a href=\"https:\/\/diabetesjournals.org\/care\/article\/27\/2\/538\/28275\/Carbohydrate-Nutrition-Insulin-Resistance-and-the\" target=\"_blank\" rel=\"noopener\">Carbohydrate Nutrition, Insulin Resistance, and the Prevalence of the Metabolic Syndrome in the Framingham Offspring Cohort<\/a><\/p><p><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/1756283X13478679\" target=\"_blank\" rel=\"noopener\">New strategies for the management of diverticular disease: insights for the clinician<\/a><\/p><p><a href=\"https:\/\/gut.bmj.com\/content\/67\/3\/466.short\" target=\"_blank\" rel=\"noopener\">Meat intake and risk of diverticulitis among men<\/a><\/p><p><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/4\/1288\" target=\"_blank\" rel=\"noopener\">Role of Dietary Habits in the Prevention of Diverticular Disease Complications: A Systematic Review<\/a><\/p><p><a href=\"https:\/\/gut.bmj.com\/content\/63\/9\/1450.short\" target=\"_blank\" rel=\"noopener\">Source of dietary fibre and diverticular disease incidence: a prospective study of UK women<\/a><\/p><p><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-018-1792-0\" target=\"_blank\" rel=\"noopener\">High intake of dietary fibre from fruit and vegetables reduces the risk of hospitalisation for diverticular disease<\/a><\/p><p><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/1028647\" target=\"_blank\" rel=\"noopener\">Nut, Corn, and Popcorn Consumption and the Incidence of Diverticular Disease<\/a><\/p><p><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/10\/3386\" target=\"_blank\" rel=\"noopener\">Chronic Constipation: Is a Nutritional Approach Reasonable?<\/a><\/p><p><a href=\"https:\/\/aacrjournals.org\/cancerres\/article\/80\/20\/4578\/645711\/Intake-of-Dietary-Fruit-Vegetables-and-Fiber-and\" target=\"_blank\" rel=\"noopener\">Intake of Dietary Fruit, Vegetables, and Fiber and Risk of Colorectal Cancer According to Molecular Subtypes: A Pooled Analysis of 9 Studies<\/a><\/p><p><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/different-dietary-fiber-sources-and-risks-of-colorectal-cancer-and-adenoma-doseresponse-metaanalysis-of-prospective-studies\/BDEA13DC175ACF0B446E5CC0021417FE\" target=\"_blank\" rel=\"noopener\">Different dietary fibre sources and risks of colorectal cancer and adenoma: a dose\u2013response meta-analysis of prospective studies<\/a><\/p><p><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/8\/4168\" target=\"_blank\" rel=\"noopener\">Association between Dietary Fibre Intake and Colorectal Adenoma: A Systematic Review and Meta-Analysis<\/a><\/p><p><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12937-020-00556-6\" target=\"_blank\" rel=\"noopener\">Association of whole grains intake and the risk of digestive tract cancer: a systematic review and meta-analysis<\/a><\/p><p><a href=\"https:\/\/acsjournals.onlinelibrary.wiley.com\/doi\/full\/10.1002\/cncr.32816\" target=\"_blank\" rel=\"noopener\">Fiber consumption and breast cancer incidence: A systematic review and meta-analysis of prospective studies<\/a><\/p><p><a href=\"https:\/\/www.nature.com\/articles\/s41523-020-00206-4\" target=\"_blank\" rel=\"noopener\">Adolescent alcohol, nuts, and fiber: combined effects on benign breast disease risk in young women<\/a><\/p><p><a href=\"https:\/\/jn.nutrition.org\/\" target=\"_blank\" rel=\"noopener\">The journal of Nutrition<\/a><\/p><p><a href=\"https:\/\/knowledge4policy.ec.europa.eu\/health-promotion-knowledge-gateway\/dietary-fibre-recommendations-2_en\" target=\"_blank\" rel=\"noopener\">Dietary recommendations for dietary fibre intake<\/a><\/p><p><a href=\"https:\/\/nap.nationalacademies.org\/catalog\/11537\/dietary-reference-intakes-the-essential-guide-to-nutrient-requirements\" target=\"_blank\" rel=\"noopener\">Dietary Reference Intakes<\/a><\/p><p><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11130-016-0529-6\" target=\"_blank\" rel=\"noopener\">New Horizons for the Study of Dietary Fiber and Health: A Review<\/a><\/p><p><a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">USDA<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-284eb9d1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"284eb9d1\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-24cde06\" data-id=\"24cde06\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap 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102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-c56c541\" data-id=\"c56c541\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-33f94a7c elementor-widget elementor-widget-heading\" data-id=\"33f94a7c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1bf883b0 elementor-widget elementor-widget-facebook-page\" data-id=\"1bf883b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-57b5a23 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"57b5a23\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1a7684ae\" data-id=\"1a7684ae\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-83ecc1c elementor-widget elementor-widget-post-navigation\" data-id=\"83ecc1c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-brain\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Physical activity and brain<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/dash-diet\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">DASH diet<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c6f0326 elementor-widget elementor-widget-heading\" data-id=\"5c6f0326\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-727f3f1f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"727f3f1f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-622323a4\" data-id=\"622323a4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-50ed3969 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"50ed3969\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-28108 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/stomach-pain\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/05\/Vedera-sapes-256x300.jpg\" class=\"attachment-medium size-medium wp-image-28109\" alt=\"Stomach pain\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/05\/Vedera-sapes-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/05\/Vedera-sapes-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/05\/Vedera-sapes.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/stomach-pain\/\">\n\t\t\t\tStomach pain\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are the possible causes of stomach pain? Stomach upset with no visible reason. How to relieve abdominal pain? When to call for medical help?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/stomach-pain\/\" aria-label=\"Read more about V\u0113dera s\u0101pes\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17881 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-partikas-produkti category-veseligs-uzturs tag-energijas-dzerieni tag-fitness tag-sporta-dzerieni\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/energy-and-sports-drinks\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Energijas-dzerieni-un-Sporta-dzerieni-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17882\" alt=\"Energy drinks and Sports drinks\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Energijas-dzerieni-un-Sporta-dzerieni-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Energijas-dzerieni-un-Sporta-dzerieni-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Energijas-dzerieni-un-Sporta-dzerieni.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/energy-and-sports-drinks\/\">\n\t\t\t\tEnergy drinks and Sports drinks\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How are energy drinks different from sports drinks and how do they affect our performance and health?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/energy-and-sports-drinks\/\" aria-label=\"Read more about Ener\u0123ijas dz\u0113rieni un Sporta dz\u0113rieni\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-26265 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi category-svara-samazinasana tag-svara-samazinasana tag-tievesana tag-vielmaina\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/surprising-findings-about-metabolism\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Atklajumi-par-vielmainu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-26266\" alt=\"Surprising findings about metabolism in the different stages of our lives\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Atklajumi-par-vielmainu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Atklajumi-par-vielmainu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Atklajumi-par-vielmainu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/surprising-findings-about-metabolism\/\">\n\t\t\t\tSurprising findings about metabolism in the different stages of our lives\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>At what age does metabolism peak? When and how fast does it start to slow down? How does it affect our weight?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/surprising-findings-about-metabolism\/\" aria-label=\"Read more about P\u0101rsteidzo\u0161i atkl\u0101jumi par vielmai\u0146u da\u017e\u0101dos m\u016bsu dz\u012bves posmos\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-21977 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-uzkodas tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/snacks\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Uzkodas_Snacks-256x300.jpg\" class=\"attachment-medium size-medium wp-image-21978\" alt=\"Uzkodas Snacking \u041f\u0435\u0440\u0435\u043a\u0443\u0441\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Uzkodas_Snacks-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Uzkodas_Snacks-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Uzkodas_Snacks.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/snacks\/\">\n\t\t\t\tSnacks\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Vai uzkodas &#8211; \u0113st starp \u0113dienreiz\u0113m ir labi vai slikti? K\u0101p\u0113c m\u0113s j\u016btam v\u0113lmi \u0113st pat tad, ja neesam izsalku\u0161i? Vesel\u012bgu uzkodu idejas. <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/snacks\/\" aria-label=\"Read more about Uzkodas\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e6bcd22 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e6bcd22\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-25795c0f\" data-id=\"25795c0f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-322d8194 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"322d8194\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-79a59846\" data-id=\"79a59846\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1a5822f9\" data-id=\"1a5822f9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What is dietary fibre? Why and how much fibre do we need? What are the best sources of dietary fibre?<\/p>","protected":false},"author":25,"featured_media":27940,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112,102],"tags":[45,147,111],"class_list":["post-27939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","category-pareizs-uzturs","tag-skiedrvielas","tag-uzturvielas","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/27939","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=27939"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/27939\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/27940"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=27939"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=27939"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=27939"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}