Where carbohydrates come from matters
WHO’s 2023 carbohydrate guideline recommends whole grains, vegetables, fruit and pulses as primary sources, and at least 25 g of naturally occurring dietary fibre daily for adults. That is the fibre content, not the weight of food. Eating 25 g of salad does not meet the target. Guideline
Change one part of a familiar meal
These are meal ideas, not portions calculated to meet the daily target.
| Usual meal | An option to try |
|---|---|
| White rice with sides | Mix in some whole grains or add a bean side |
| Bread for breakfast | Compare wholegrain options and serve with fruit |
| A rice bowl | Include a vegetable side |
| A rushed snack | Have a whole piece of fruit ready |
The amount of fibre depends on the recipe and portion. On packaged foods, check whether the nutrition information is per serving or for the whole pack before comparing numbers.
Increase gradually
NIDDK advises adding fibre gradually and drinking fluids alongside it. Practical guidance Start with one meal and notice how you feel. There is no universal fluid amount for everyone; follow any fluid restriction or diet instructions from your care team.
Track food sources as well as numbers
A photo cannot precisely measure fibre: grain proportions and portions may be unclear. Treat any app estimate as an estimate, and first notice which sources you included across the day.
Instead of checking vegetables alone, ask whether grains, pulses and fruit also had a place. If discomfort persists, seek advice rather than continually increasing the amount.
Sources
Selected sources available by 2026-10-01. This article is not an exhaustive systematic review.
- WHO · Carbohydrate intake for adults and children ↗Guideline · 2023-07-17
- NIDDK · Eating, Diet, & Nutrition for Constipation ↗Institutional guidance · 2018-05
Educational information for adults, not individual diagnosis, treatment or a prescribed diet. Prepared by the Caloreport editorial team; not individually reviewed by a medical professional. Editorial standards
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