Support stool bulk, the gut microbiome, satiety, and glucose and cholesterol regulation.
Switzerland age 18–65: at least 30 g/day.
Legumes, whole grains, vegetables, fruit, nuts, seeds and potatoes.
Low intake does not cause an acute deficiency disease but can promote constipation and a less diverse diet.
Fibre-rich dietary patterns are associated with lower cardiovascular, type 2 diabetes and colorectal cancer risk.
No specific skin, hair or nail signs.
Low intake with highly processed, very restrictive or vegetable-poor diets.
Assess intake over several days and digestive tolerance; increase gradually with adequate fluid.
Food first. Psyllium can help in targeted situations but does not replace diverse plant foods.
Increasing too quickly can cause bloating and abdominal discomfort.