Recommended fibre intake for teenagers and adults
14-18 years: Men 31 g - Women 25 g
19–50 years: Men 38 g - Women 25 g
50+ years: Men 30 g - Women 21g
Foods rich in fibre
1. Beans
Kidney beans
Pinto beans
Black beans
Aduki beans
Edamame
2. Pulses
Lentils
Chickpeas
Split pea
3. Grains
Oats - 16.5 grams per cup of raw oats
Barley
Quinoa
Popcorn
Brown rice
4. Dried fruits
Dates
Figs
Apricots
5. Nuts
Almonds
Pistachio 10.6 g
Coconut (fresh) 9 g
Walnuts 6.7 g
6. Seeds
Chia seeds
Sunflower seeds 8.6 g
Pumpkin seeds 6 g
7. Wholegrain pasta and bread
Whole-wheat pasta
Whole-wheat bread
8. Vegetables
Avocado
Beetroot
Broccoli
Carrots
Artichoke
Brussel Sprouts
Kale
Spinach
9. Fruits
Blueberries
Raspberries
Strawberries
Pears
Banana
Agi Kaja
Curating a blend of nourishing recipes, practical nutrition hacks, and intentional living tips. Agi focuses on the "why" behind the products we sell — helping customers build a life that feels as good as it looks. With deep roots in nutrition and a passion for food and health, she spends her days debunking myths, cooking whole foods and highlighting the best ways to fuel a healthy life, ensuring our community stays informed, inspired, and well-fed.
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