#Foodswaps

A widespread shortfall in dietary fiber is linked to digestive issues, heart health risks, and unstable blood sugar. Nutritionists say small, everyday food swaps can boost fiber without sacrificing taste or convenience. With ultra-processed foods rising and busy schedules cutting into meal prep, a fiber-focused mindset is timely for health-conscious Thai readers.

Data shows many adults in Thailand do not meet the international fiber guideline of 22 to 34 grams per day. Health authorities emphasize that fiber supports digestive health, a balanced gut microbiome, better blood sugar control, and weight management. The reality on the ground is that many meals—rice-based and fiber-light—may fall short, especially in urban settings.

A nationwide lack of dietary fiber is putting millions at risk of digestive issues, poor heart health, and unstable blood sugar—but nutritionists say that simple, everyday food swaps can swiftly boost fiber intake without compromising flavor or convenience. With ultra-processed foods on the rise and busy lifestyles squeezing out healthy meal prep, a new spotlight on fiber is timely for health-conscious readers across Thailand.

Over 95% of Americans reportedly fall short on fiber, a figure likely mirrored in Thailand as dietary patterns globalize and rice-centric, fiber-light meals persist in daily routines (Delish). Fiber is not just for digestive wellness: research links adequate fiber intake to lower risks of heart disease, improved gut microbiome health, better blood sugar regulation, and helpful weight management (CDC, PubMed). For adult Thais, the international recommended daily fiber intake is 22 to 34 grams, but most fall far short, according to local public health officials.