Hi!

The second week of Weekly Challenge—three workout days—wrapped up last night. If you haven’t logged any workouts in your diary yet, be sure to do so today to claim your raffle ticket.

Week 3 of VäljaQtse has begun: Fiber Week

This time, we’re taking a look at what’s on our plates. Fiber is the part of plant-based foods that our digestive enzymes can’t break down—and that’s exactly why it’s so beneficial.

Why Fiber Is Important

• It feeds the bacteria in your gut. Fiber is food for your microbiome, which in turn affects digestion, immunity, and how you feel.

• Keeps you feeling full longer. A fiber-rich meal provides a longer-lasting feeling of fullness for the same number of calories—it’s one of the simplest ways to maintain a healthy weight and curb cravings.

• They help stabilize blood sugar levels. Carbohydrates are absorbed more evenly, without a sudden spike followed by a crash in blood sugar, which often leads to hunger soon afterward.

• Support heart health. Soluble fiber (oats, beans, apples) helps keep cholesterol in check.

• They keep digestion regular. Wouldn’t it be great if your body worked just like a fine Swiss watch? A high-fiber diet helps achieve the regularity needed for digestion.

Most of us clearly don’t eat enough of them. Based on FunTastyQ Fit food diaries, an active user typically consumes about 12 g of fiber per day—the recommended amount is nearly twice that.

Where does your personal requirement come from?

Fiber needs aren’t the same for everyone, as they depend on how much you eat overall. European dietary guidelines recommend about 13 g of fiber for every 1,000 kcal of energy intake.

FunTastyQ Fit calculates your energy needs based on your weight, height, age, and gender, multiplies that by your activity level, and factors in your weight goal. This is how your fiber requirement is determined—so it’s individual.

Example: energy requirement of 2,000 kcal → 2,000 ÷ 1,000 × 13 = 26 g of fiber per day. The challenge threshold is 80% of that, or 20.8 g.

You’ll see your number on the campaign page for Week 3—it lists both your daily target and this week’s threshold in grams. If your energy requirement hasn’t been calculated yet (your profile is missing weight, height, or age), a fixed threshold of 20 g per day applies to you.

This Week’s Challenge

August 10–16. On at least five days, consume at least 80% of your personal daily fiber intake and record your meals in the food diary. Five such days = one raffle ticket.

A few clarifications:

• Why 80% and not 100%? Fiber content is an optional field on EU nutrition labels, and nearly one-fifth of the foods in the database lack this information. 80% leaves a fair margin for this data gap.

• The grams add up on their own. You just need to log your meals in the diary—the app does the rest.

• You can skip a couple of days. You need five out of seven days, not a perfect week.

• Where can you get fiber? A plateful of cooked lentils (200 g) ≈ 8 g, an average pear ≈ 7 g, a handful of raspberries (125 g) ≈ 5 g, a tablespoon of chia seeds ≈ 5 g, a large carrot ≈ 3 g. Whole grains, legumes, vegetables, fruits, berries, nuts, and seeds—every plant-based meal is an opportunity to boost your fiber intake.

Check your personal fiber goal

Weekly VäljaQtse runs through Sunday, August 16. If you complete five successful days by Friday, you’ll immediately receive a raffle ticket—the rest of the week is a bonus.

Have a great fiber week!

The campaign runs from July 27 to October 4, 2026. Each successfully completed weekly challenge earns you one entry into the grand prize drawing, which will take place on October 4. The grand prize is a €1,000 Estravel gift card.