Dietary fibre   helps   regular bowel actions and reduces constipation and also helps with sugar control for diabetic and pre-diabetics.  Dietary fibre requirements vary between 25 –  40 grams per day for most adults and about half that for primary school children. Around 30 gms per day would be a good starting point. Effectiveness should be judged by outcome generally a daily formed   bowel action of toothpaste like consistency and homogenous texture.  Dietary Fibre is not very effective without adequate water based fluid intake at nuts appropriate

• 5 serves vegetables (serve = ½ cup)
• 4 serves grains – preferably whole grains (serve = ½ cup or slice of wholemeal bread equivalent)
• 1 serve nuts or legumes (½ cup cooked beans peas etc. or small handful nuts