How to Ace the Fibre Race?
Make Fibre Your Friend!
Hey there, health enthusiasts! Did you know that we need 20-30g of fibre daily? Lets
dive into the amazing benefits of fibre and how to make it a part of your daily diet!
Why Fibre is a Superhero?
A high-fibre diet is like having a superhero cape for your insides! Here are the top
benefits:
1. Digestive Dynamo: Fibre helps flush out toxins, prevents constipation, and keeps
your insides squeaky clean!
2. Weight Wizard: Fibre-rich foods make you feel fuller, reducing the likelihood of
overeating.
3. Sugar Sleuth: Fibre slows down sugar absorption, keeping your blood sugar levels
in check!
4. Gut Guardian: Fibre feeds the good bacteria in your gut, boosting your immune
system!
5. Immunity Booster: Fibre feeds the good bugs which helps fight off germs and bad
bugs, keeping you healthy and strong!
6. Cholesterol Champion: Soluble fibre removes excess cholesterol from your
bloodstream, keeping your heart happy!
7. Inflammation Tamer: Fibre has anti-inflammatory properties, reducing
inflammation and keeping you feeling great!
8. Blood Pressure Boss: Regular fibre consumption helps lower blood pressure,
keeping your heart healthy!
9. Nutrient Ninja: Fibre ensures better absorption of nutrients, helping you grow
strong and healthy!
10. Disease Defender: A high-fibre diet reduces the risk of chronic diseases like heart
disease, stroke, and cancers!

Fibre Recommendations
Here is a quick guide to daily fibre intake:
- 1-3 years: 17g/day
- 4-6 years: 20g/day
- 7-9 years: 25.5g/day
- Teens and adults: 30g/day




Fibre-Rich Foods to the Rescue! Here's a simple plan to get your daily fibre fix:
1. Fruit Frenzy: 3 servings/day (10g fibre)
- 2 medium fruits (apple, banana, orange)
- 1 bowl of berries/grapes/watermelon/papaya
- 1/2 bowl of dried fruits (dates, figs, raisins, apricots)
2. Veggie Vibes: 3 servings/day (10g fibre)
- Watery veggies (gourds, zucchinis, cucumbers)
- Cruciferous veggies (cauliflowers, broccolis, cabbage)
- Root veggies (carrots, beetroot, sweet potatoes)
- Leafy greens (spinach, methi, salad leaves)
- Legumes (green peas, beans, lentils, chickpeas)
3. Whole Grain Wonders: 1-3 servings/day (10g fibre)
- Brown/red/black rice
- Millets
- Quinoa
- Whole wheat
- Whole grain pasta/noodles
- Oats
- Buckwheat
4. Nutty Delights: 1 handful/day (2-4g fibre)
- Almonds
- Walnuts
- Sunflower seeds
- Pumpkin seeds
Mezmo Strawberry Gummies to the Rescue!
Don't forget to add Mezmo Strawberry gummies to your fibre-rich diet for an extra
1.8g fibre boost per serve!
Get Creative and Colourful!
Plan your meals to include a variety of colours on your plate, ensuring a range of
nutrients.
Happy cooking, and don't forget to ace the fibre race!