Approximately 30 grams of fibre per day is recommended. Most Australians only eat around 20 grams per day. If your current diet is low in fibre increase fibre slowly to help avoid abdominal discomfort or wind.

Can I Have Too Much Fibre?

Large amounts of pure or unprocessed brans are undesirable. They can bind essential minerals like iron, and also produce excessive abdominal flatulence ('wind'), pain and loose bowel actions. Limit to two tablespoons per day. Beans can be a problem. To reduce the gas when using dried beans, soak the beans for 18 hours to remove a large percentage of the oligosaccharides (these ferment in the colon to release gas). Throw away the soaking water and cook in fresh water.