How much fibre does a Thai diet give you?

Fibre is the part of plants the body cannot digest, and most people get less of it than they assume.

What kinds are there?

Soluble fibre occurs in oats, dried beans, banana, apple and many fruits.

Insoluble fibre occurs in rice bran, wholegrains, fruit skins and leafy vegetables.

Most foods contain a mixture, so eating a variety matters more than targeting one type.

How much a day?

General international guidance sits at around 25 to 30 g a day for adults.

For scale, 100 g of cooked vegetables provides roughly two to three grams, and a medium piece of fruit roughly three to five. Reaching 25 g therefore means having vegetables or fruit in nearly every meal.

How do you add it in Thai cooking?

Switch white rice for brown rice at some meals.

Add vegetables to one-dish meals — morning glory in noodles, a stir-fried vegetable alongside rice and curry.

Put dried beans into curries or desserts.

Eat whole fruit rather than juice, since most of the fibre is in the flesh and skin.

Can you add it too fast?

Increasing fibre quickly leaves some people feeling uncomfortable. Adding gradually and drinking enough water is easier.

What wording is available?

The Food Division's addendum of 31 October 2025 set out wording for chicory inulin and fructo-oligosaccharide, with amount conditions attached. That wording applies only to foods meeting those conditions.

Dietary supplements are not intended to prevent, treat or cure any disease.