{"id":12276,"date":"2025-07-24T16:26:57","date_gmt":"2025-07-24T08:26:57","guid":{"rendered":"https:\/\/wellnessgroup.com.my\/?p=12276"},"modified":"2025-07-22T18:33:25","modified_gmt":"2025-07-22T10:33:25","slug":"what-is-the-best-fibre-to-eat","status":"publish","type":"post","link":"https:\/\/wellnessgroup.com.my\/zh\/blog\/what-is-the-best-fibre-to-eat\/","title":{"rendered":"What is the best fibre to eat? Tips from Wellness Group"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"12276\" class=\"elementor elementor-12276\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b273 e-con-full e-flex e-con e-parent\" data-id=\"5674b273\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b21 elementor-widget elementor-widget-text-editor\" data-id=\"5674b21\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Globally, over 90% of adults fall short on daily fiber intake. In the U.S., the average person gets just 16 grams \u2013 far below the 25-30 grams experts recommend. This gap isn\u2019t just a number: it\u2019s linked to digestive issues, energy slumps, and long-term <strong>health<\/strong> risks.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b22 elementor-widget elementor-widget-text-editor\" data-id=\"5674b22\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wellness Group simplifies smart nutritional choices. Their team transforms complex science into actionable steps, helping people bridge this fiber deficit through everyday <em>foods<\/em>. Forget confusing charts or strict diets \u2013 practical solutions exist.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b23 elementor-widget elementor-widget-text-editor\" data-id=\"5674b23\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Why does this matter? Fiber supports gut bacteria, stabilizes blood sugar, and keeps hunger in check. Yet many struggle to identify the right <em>source<\/em> or balance different types. That\u2019s where expertise makes all the difference.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b24 elementor-widget elementor-widget-heading\" data-id=\"5674b24\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Key Takeaways<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b25 elementor-widget elementor-widget-text-editor\" data-id=\"5674b25\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li>Global fiber intake averages 40-60% below recommended levels<\/li> <li>Proper fiber consumption reduces chronic disease risks<\/li> <li>Simple food swaps can close nutritional gaps effectively<\/li> <li>Both soluble and insoluble fibers play distinct health roles<\/li> <li>Expert guidance eliminates guesswork in meal planning<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b26 elementor-widget elementor-widget-text-editor\" data-id=\"5674b26\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wellness Group\u2019s approach focuses on sustainability, not restriction. Discover how small changes \u2013 like choosing specific grains or legumes \u2013 create lasting wellness improvements. The journey to better <strong>health<\/strong> starts with understanding which fibers deliver maximum benefits for your lifestyle.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b27 elementor-widget elementor-widget-heading\" data-id=\"5674b27\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Introduction to Fiber: A Health Essential<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b28 elementor-widget elementor-widget-text-editor\" data-id=\"5674b28\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Your body thrives when fueled properly, and dietary fiber acts like a silent partner in this process. Found exclusively in plant-based foods, this nutrient works behind the scenes to support digestion, heart health, and energy regulation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b29 elementor-widget elementor-widget-heading\" data-id=\"5674b29\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Role of Fiber in a Balanced Diet<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b210 elementor-widget elementor-widget-text-editor\" data-id=\"5674b210\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Fiber plays two critical roles: it feeds beneficial gut bacteria and helps manage hunger signals. Unlike other nutrients, it passes through the digestive system mostly intact, creating a cleansing effect. Many people experience <a href=\"https:\/\/wellnessgroup.com.my\/blog\/how-do-i-know-if-i-am-lacking-fiber\/\" target=\"_blank\">bloating or irregularity<\/a> when their intake falls short of daily needs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b211 elementor-widget elementor-widget-heading\" data-id=\"5674b211\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Understanding Soluble and Insoluble Fiber<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b212 elementor-widget elementor-widget-text-editor\" data-id=\"5674b212\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Soluble fiber<\/strong> forms a gel-like substance when mixed with water. Found in oats and apples, it slows sugar absorption and helps manage cholesterol. A bowl of lentil soup provides both types, but its soluble content specifically supports blood sugar stability.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b213 elementor-widget elementor-widget-text-editor\" data-id=\"5674b213\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Insoluble fiber<\/strong> adds bulk to stool, acting like nature&#8217;s scrub brush for intestines. Whole grains and carrot skins contain this type, which promotes regular bowel movements. Together, these fibers create a balanced system \u2013 one softens while the other sweeps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b214 elementor-widget elementor-widget-text-editor\" data-id=\"5674b214\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wellness Group simplifies this science through practical food pairings. Combining chia seeds (soluble) with brown rice (insoluble) makes meals both satisfying and functional. This approach turns everyday eating into strategic health support.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b215 elementor-widget elementor-widget-heading\" data-id=\"5674b215\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is the best fibre to eat?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b217 aligncenter size-large wp-image-12278 elementor-widget elementor-widget-image\" data-id=\"5674b217\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/07\/high-fiber-foods-for-optimal-health-1024x585.jpeg\" title=\"\" alt=\"high-fiber foods for optimal health\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b218 elementor-widget elementor-widget-text-editor\" data-id=\"5674b218\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Smart fiber choices pack a nutritional punch beyond basic digestion support. Lentils deliver 7.8 grams per cooked cup alongside plant-based protein, while oats provide 10.4 grams per 100g with heart-friendly beta-glucans. These <strong>foods<\/strong> work double duty \u2013 meeting fiber goals while supplying essential nutrients.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b219 elementor-widget elementor-widget-text-editor\" data-id=\"5674b219\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Avocados stand out with 10 grams per medium fruit, plus healthy fats that enhance nutrient absorption. Split peas offer 8.2 grams per half-cup alongside iron and potassium. Wellness Group prioritizes these multitasking <em>sources<\/em> because they maximize health impact per bite.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b220 elementor-widget elementor-widget-text-editor\" data-id=\"5674b220\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Consider these powerhouses for daily meals:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b221 elementor-widget elementor-widget-text-editor\" data-id=\"5674b221\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li>Chia seeds (10g per ounce) \u2013 mix into yogurt or smoothies<\/li> <li>Broccoli (5g per cup) \u2013 roast with olive oil for flavor<\/li> <li>Dark chocolate (70%+, 3g per ounce) \u2013 pair with almonds<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b222 elementor-widget elementor-widget-text-editor\" data-id=\"5674b222\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The <strong>health benefits<\/strong> multiply when fiber-rich picks also contain antioxidants or anti-inflammatory compounds. Cruciferous vegetables like Brussels sprouts offer both insoluble fiber and cancer-fighting sulforaphane. Strawberries provide 3 grams per cup plus vitamin C for immune support.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b223 elementor-widget elementor-widget-text-editor\" data-id=\"5674b223\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wellness Group\u2019s meal plans focus on strategic combinations \u2013 chia pudding with raspberries, or lentil curry with brown rice. This approach ensures adequate <em>amount<\/em> while enhancing overall diet quality. Simple swaps create lasting benefits without drastic lifestyle changes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b224 elementor-widget elementor-widget-heading\" data-id=\"5674b224\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">High Fiber Fruits for Daily Nutrition<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b225 elementor-widget elementor-widget-text-editor\" data-id=\"5674b225\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Fruits aren&#8217;t just nature&#8217;s candy\u2014they&#8217;re fiber powerhouses in disguise. With vibrant colors and natural sweetness, these options make boosting intake feel effortless. Wellness Group recommends focusing on varieties that deliver both flavor and functional benefits.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b226 elementor-widget elementor-widget-heading\" data-id=\"5674b226\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Top Fiber-Rich Fruits: Pears, Apples, and Raspberries<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b227 elementor-widget elementor-widget-text-editor\" data-id=\"5674b227\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A medium pear with skin provides 2.9g fiber\u2014about half the daily value from one juicy snack. Apples follow closely, offering 3-4g per fruit when consumed unpeeled. For berry lovers, raspberries pack 3.3g per cup alongside immune-boosting <strong>vitamins<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b228 elementor-widget elementor-widget-text-editor\" data-id=\"5674b228\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Three simple ways to enjoy these superstars:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b229 elementor-widget elementor-widget-text-editor\" data-id=\"5674b229\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li>Layer sliced pears into morning oatmeal<\/li> <li>Dip apple wedges in almond butter<\/li> <li>Mix raspberries into chia seed pudding<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b230 elementor-widget elementor-widget-heading\" data-id=\"5674b230\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Exploring Avocado and Bananas as Nutritious Options<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b231 elementor-widget elementor-widget-text-editor\" data-id=\"5674b231\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Avocados surprise many with 10g fiber per fruit\u2014more than most grains. Their creamy texture works in smoothies or whole-grain toast toppings. While bananas offer modest fiber (1.1g per half fruit), they pair perfectly with high-fiber cereals.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b232 elementor-widget elementor-widget-text-editor\" data-id=\"5674b232\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wellness Group suggests combining these fruits with protein sources for balanced snacks. Try avocado slices on rye crackers or banana coins over Greek yogurt. Small tweaks create meals that satisfy hunger and support digestion simultaneously.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b233 elementor-widget elementor-widget-heading\" data-id=\"5674b233\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">High Fiber Vegetables for Heart Health<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b234 elementor-widget elementor-widget-text-editor\" data-id=\"5674b234\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Vegetables serve as nature\u2019s allies for cardiovascular wellness, packing fiber and protective nutrients in every bite. Their vibrant colors signal an abundance of compounds that support blood flow, arterial health, and cholesterol balance. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b235 elementor-widget elementor-widget-heading\" data-id=\"5674b235\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cruciferous Vegetables: Broccoli and Brussels Sprouts<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b236 elementor-widget elementor-widget-text-editor\" data-id=\"5674b236\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Broccoli delivers 2.5g of fiber per half <em>cup<\/em> cooked, while Brussels sprouts offer 6.4g per cooked cup. These <strong>vegetables<\/strong> contain sulforaphane, a compound that helps manage <em>cholesterol levels<\/em>. Steaming preserves their nutrients better than boiling.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b237 elementor-widget elementor-widget-text-editor\" data-id=\"5674b237\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Try these easy prep ideas:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b238 elementor-widget elementor-widget-text-editor\" data-id=\"5674b238\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li>Toss roasted Brussels sprouts with olive oil and garlic<\/li> <li>Stir-fry broccoli with ginger and sesame seeds<\/li> <li>Add shredded raw sprouts to salads for crunch<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b239 elementor-widget elementor-widget-heading\" data-id=\"5674b239\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Root Vegetables: Carrots, Beets, and Sweet Potatoes<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b240 elementor-widget elementor-widget-text-editor\" data-id=\"5674b240\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>One cooked sweet <em>potato<\/em> provides 6.4g fiber per cup \u2013 more than many grains. Carrots and beets add 2-3g per serving while supplying antioxidants like beta-carotene. Roasting caramelizes their natural sugars, making them crowd-pleasers.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b241 elementor-widget elementor-widget-text-editor\" data-id=\"5674b241\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wellness Group recommends pairing these <strong>vegetables<\/strong> with healthy fats. Drizzle roasted carrots with tahini or top baked sweet potatoes with Greek yogurt. These combinations enhance nutrient absorption while supporting <strong>heart health<\/strong> through balanced meals.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b242 elementor-widget elementor-widget-heading\" data-id=\"5674b242\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Legumes and Whole Grains: Fiber Powerhouses<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b243 elementor-widget elementor-widget-text-editor\" data-id=\"5674b243\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Plant-based diets gain strength from humble kitchen staples \u2013 legumes and whole grains. These affordable ingredients deliver dual benefits, packing both <strong>fiber<\/strong> and <em>protein<\/em> into every spoonful. For Malaysian households, they offer budget-friendly solutions to modern nutritional gaps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b244 elementor-widget elementor-widget-heading\" data-id=\"5674b244\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Beans, Lentils, and Chickpeas for Daily Fiber<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b245 elementor-widget elementor-widget-text-editor\" data-id=\"5674b245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Half a cup of cooked lentils serves up 7.8g fiber \u2013 nearly a third of daily needs. Chickpeas follow closely with 6.2g, perfect for curries or blended into hummus. Kidney beans add 5.7g per serving while contributing iron for energy production.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b246 elementor-widget elementor-widget-text-editor\" data-id=\"5674b246\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Three simple ways to enjoy legumes:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b247 elementor-widget elementor-widget-text-editor\" data-id=\"5674b247\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li>Stir red lentils into coconut-based soups<\/li> <li>Mix chickpeas into nasi kerabu for extra crunch<\/li> <li>Blend black beans into burger patties<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b248 elementor-widget elementor-widget-text-editor\" data-id=\"5674b248\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>These <strong>protein<\/strong> sources shine in <a href=\"https:\/\/wellnessgroup.com.my\/blog\/best-fiber-for-lowering-ldl-cholesterol\/\" target=\"_blank\">lowering LDL cholesterol<\/a> when consumed regularly. Soaking dried legumes overnight cuts cooking time, while canned versions offer weekday convenience.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b249 elementor-widget elementor-widget-heading\" data-id=\"5674b249\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Quinoa and Oats: Versatile and Nutritious Choices<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b250 elementor-widget elementor-widget-text-editor\" data-id=\"5674b250\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Rolled oats deliver 10.4g fiber per 100g \u2013 ideal for breakfast bubur. Quinoa provides 8g per cooked cup, making it a rice alternative with complete <em>protein<\/em>. Both grains stabilize energy levels better than refined options.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b251 elementor-widget elementor-widget-text-editor\" data-id=\"5674b251\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Try these Malaysian-friendly swaps:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b252 elementor-widget elementor-widget-text-editor\" data-id=\"5674b252\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li>Use quinoa in place of white rice for nasi lemak<\/li> <li>Add oats to kuih bakar batter for fiber boost<\/li> <li>Mix both into yogurt with local fruits<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b253 elementor-widget elementor-widget-text-editor\" data-id=\"5674b253\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Whole <em>grain<\/em> bread made with oat flour offers 3-4g fiber per slice. Pair it with lentil spread for a meal that satisfies hunger and nutritional needs simultaneously.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b254 elementor-widget elementor-widget-heading\" data-id=\"5674b254\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Other Nutrient-Dense Fiber-Rich Foods<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b255 elementor-widget elementor-widget-text-editor\" data-id=\"5674b255\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Snacking gets a nutritional upgrade with fiber-packed options that double as flavor powerhouses. Beyond main meals, smart choices can transform quick bites into opportunities for wellness support. <img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/07\/nuts-seeds-dark-chocolate-fiber-sources-1024x585.jpeg\" alt=\"nuts seeds dark chocolate fiber sources\" title=\"nuts seeds dark chocolate fiber sources\" width=\"1024\" height=\"585\" class=\"aligncenter size-large wp-image-12279\" srcset=\"https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/07\/nuts-seeds-dark-chocolate-fiber-sources-1024x585.jpeg 1024w, https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/07\/nuts-seeds-dark-chocolate-fiber-sources-300x171.jpeg 300w, https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/07\/nuts-seeds-dark-chocolate-fiber-sources-768x439.jpeg 768w, https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/07\/nuts-seeds-dark-chocolate-fiber-sources-18x10.jpeg 18w, https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/07\/nuts-seeds-dark-chocolate-fiber-sources-550x314.jpeg 550w, https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/07\/nuts-seeds-dark-chocolate-fiber-sources.jpeg 1344w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b256 elementor-widget elementor-widget-heading\" data-id=\"5674b256\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Nuts, Seeds, and Dark Chocolate as Healthy Snacks<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b257 elementor-widget elementor-widget-text-editor\" data-id=\"5674b257\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Almonds deliver 3.5g fiber per ounce alongside <strong>healthy fats<\/strong> and magnesium. Chia seeds pack 4.1g per tablespoon \u2013 mix them into overnight oats or sprinkle over <em>rojak<\/em> for crunch. These <strong>seeds<\/strong> absorb liquid, creating satisfying textures while boosting mineral intake.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b258 elementor-widget elementor-widget-text-editor\" data-id=\"5674b258\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table> <tr><th>Food<\/th><th>Serving Size<\/th><th>Fiber (g)<\/th><th>Key Nutrients<\/th><\/tr> <tr><td>Almonds<\/td><td>1 ounce<\/td><td>3.5<\/td><td>Vitamin E, Magnesium<\/td><\/tr> <tr><td>Chia Seeds<\/td><td>1 tablespoon<\/td><td>4.1<\/td><td>Omega-3s, Calcium<\/td><\/tr> <tr><td>Dark Chocolate (85%)<\/td><td>1 ounce<\/td><td>3.1<\/td><td>Iron, Antioxidants<\/td><\/tr> <tr><td>Air-Popped Popcorn<\/td><td>3 cups<\/td><td>5.8<\/td><td>Polyphenols<\/td><\/tr> <\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b259 elementor-widget elementor-widget-text-editor\" data-id=\"5674b259\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Dark chocolate becomes a <em>source<\/em> of fiber when choosing 70%+ cocoa varieties. Pair two squares with walnuts for a treat containing 4g fiber and heart-healthy compounds. Portion control matters \u2013 a small handful of <strong>nuts<\/strong> or 30g chocolate balances satisfaction with nutrition goals.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b260 elementor-widget elementor-widget-text-editor\" data-id=\"5674b260\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wellness Group recommends these <strong>ways<\/strong> to enjoy fiber-rich snacks:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b261 elementor-widget elementor-widget-text-editor\" data-id=\"5674b261\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li>Stir pumpkin seeds into <em>teh tarik<\/em> oats<\/li> <li>Top <em>apam balik<\/em> with crushed almonds<\/li> <li>Mix cocoa nibs into trail mix with dried mango<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b262 elementor-widget elementor-widget-text-editor\" data-id=\"5674b262\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>These portable options fit Malaysian lifestyles perfectly. Keep roasted <strong>seeds<\/strong> in office drawers or blend flaxseeds into <em>ais kacang<\/em> for hidden nutrition boosts. Small additions create big impacts over time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b263 elementor-widget elementor-widget-heading\" data-id=\"5674b263\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How Fiber Supports Digestion and Cholesterol Management<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b264 elementor-widget elementor-widget-text-editor\" data-id=\"5674b264\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Fiber operates like a skilled mechanic in the body, fine-tuning multiple systems simultaneously. Its dual action on gut function and metabolic processes makes it essential for maintaining balance. Wellness Group\u2019s nutrition strategies leverage these mechanisms through targeted food recommendations.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b265 elementor-widget elementor-widget-heading\" data-id=\"5674b265\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Improving Gut Health Through Dietary Fiber<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b266 elementor-widget elementor-widget-text-editor\" data-id=\"5674b266\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Insoluble fiber adds bulk to stool, preventing <strong>constipation<\/strong> by speeding waste removal. This reduces strain during bowel movements, lowering risks of hemorrhoids. Soluble types feed beneficial gut bacteria, creating compounds that protect intestinal <strong>health<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b267 elementor-widget elementor-widget-text-editor\" data-id=\"5674b267\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Regular fiber intake maintains gut lining integrity. This helps prevent diverticular disease and supports immune function. Simple swaps like choosing whole grains over refined versions enhance daily digestion effortlessly.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b268 elementor-widget elementor-widget-heading\" data-id=\"5674b268\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Managing Cholesterol and Blood Sugar Levels<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b269 elementor-widget elementor-widget-text-editor\" data-id=\"5674b269\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Soluble fiber binds to bile acids rich in <strong>cholesterol<\/strong>, escorting them out of the body. This process forces the liver to use circulating <strong>blood<\/strong> cholesterol for new bile production. Oats and barley excel at this cholesterol-lifting action.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b270 elementor-widget elementor-widget-text-editor\" data-id=\"5674b270\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Fiber\u2019s gel-like texture slows carbohydrate breakdown, stabilizing <strong>blood sugar levels<\/strong>. For those monitoring glucose, this means fewer energy crashes. Pairing high-fiber foods with proteins creates meals that sustain energy without spikes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b271 elementor-widget elementor-widget-text-editor\" data-id=\"5674b271\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wellness Group translates these science-backed benefits into practical meal plans. Their approach helps Malaysians address <strong>health<\/strong> priorities through informed food choices \u2013 no guesswork required.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5674b272 schema-section elementor-widget elementor-widget-text-editor\" data-id=\"5674b272\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<section class=\"schema-section\"><h2>FAQ<\/h2><div><h3>How does soluble fiber differ from insoluble fiber?<\/h3><div><div><p>Soluble fiber dissolves in water, forming a gel-like substance that helps lower cholesterol and stabilize blood sugar. Insoluble fiber adds bulk to stool, aiding digestion and preventing constipation. Both types are essential for overall health.<\/p><\/div><\/div><\/div><div><h3>Which fruits offer the highest fiber content?<\/h3><div><div><p>Pears, apples, and raspberries are excellent choices, providing 4\u20138 grams per serving. Avocados and bananas also deliver fiber alongside heart-healthy fats, potassium, and vitamins for balanced nutrition.<\/p><\/div><\/div><\/div><div><h3>What vegetables support heart health through fiber?<\/h3><div><div><p>Broccoli and Brussels sprouts are rich in soluble fiber and antioxidants. Carrots, beets, and sweet potatoes add variety while promoting healthy cholesterol levels and steady blood sugar management.<\/p><\/div><\/div><\/div><div><h3>Can legumes and whole grains meet daily fiber needs?<\/h3><div><div><p>Yes! A half-cup of lentils or black beans provides 7\u20138 grams of fiber. Oats and quinoa offer 4\u20135 grams per cooked cup, along with protein and minerals like iron and magnesium.<\/p><\/div><\/div><\/div><div><h3>Are there tasty snack options high in fiber?<\/h3><div><div><p>Almonds, chia seeds, and dark chocolate (70%+ cocoa) make satisfying snacks. Pair them with fruits or yogurt for added vitamins and minerals without excess sugar or unhealthy fats.<\/p><\/div><\/div><\/div><div><h3>How does fiber improve gut health and cholesterol?<\/h3><div><div><p>Insoluble fiber feeds beneficial gut bacteria, enhancing digestion. Soluble fiber binds to LDL cholesterol in the bloodstream, helping remove it and reducing risks of heart disease over time.<\/p><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Discover the answer to &#8216;What is the best fibre to eat?&#8217; with Wellness Group&#8217;s expert tips. Get the top fibre-rich foods for a healthier diet. Contact us at +60123822655 for more 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