Dietary Fibre

Dietary fibre is the part of plant foods that your body cannot digest — found in fruits, vegetables, whole grains, beans, and nuts. Fibre helps you feel full for longer, slows down digestion, feeds healthy gut bacteria, and keeps your bowel movements regular. A high-fibre diet is one of the simplest and most effective ways to support weight loss and overall health.

Dietary fibre comprises non-digestible carbohydrates and lignin intrinsic to plants. It is categorised as soluble (forming a viscous gel — e.g., beta-glucans, pectins, psyllium) which slows gastric emptying, reduces postprandial glycaemic response, and lowers LDL cholesterol; and insoluble (e.g., cellulose, hemicellulose) which increases faecal bulk and accelerates colonic transit. The recommended daily intake is 25 g for women and 30 g for men. Meta-analyses demonstrate that each 10 g/day increase in fibre intake is associated with a 0.8 kg reduction in body weight, primarily through increased satiety, reduced energy density of meals, and favourable modulation of the gut microbiome.

Most Singaporeans consume well below the recommended daily fibre intake. Dr Joseph Wang at Accord Medical emphasises dietary fibre as a foundational nutrition strategy in his weight management programme — it is safe, evidence-based, and effective without medication.