As a nutritionist, one of the things I always emphasize to my patients is the importance of fibre in their daily diet. Although a non-digestible part of plant foods, dietary fibre plays an essential role in maintaining overall health. Still, none of us attain the recommended daily allowance, leading to constant issues such as constipation, sluggish digestion, weight gain, and vulnerability to lifestyle disorders.
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares the importance of dietary fibre in our wellbeing and how to increase fibre in our daily diet.
What Is Dietary Fibre?
Fibre is a carbohydrate in plant foods that the body cannot digest. Unlike other carbohydrates that are digested into sugar molecules, fibre moves through the digestive system mostly intact. There are two main forms of fibre:
Soluble Fibre: It is soluble in water and forms a gel-like substance. It helps decrease cholesterol, regulate blood sugar levels, and promote a feeling of fullness. Oats, barley, flaxseeds, psyllium husk, apples, and legumes are its sources.
Insoluble Fibre: It adds bulk to the stool and stops constipation. It is mostly found in whole grains, wheat bran, nuts, and vegetables like cauliflower, green beans, and potatoes.
Both kinds of fibre are needed for proper digestive and metabolic health.
Why Is Fibre Important?
The following are the most important reasons fibre must be included in each meal:
1. Enhances Digestion and Averts Constipation: Fibre provides bulk to the stool and facilitates the smooth movement of food through the digestive tract. This helps prevent constipation and ensures regular bowel movements.
2. Aids Weight Management: Foods high in fibre are more satiating and fill you up longer. This aids in satiety, reducing calorie consumption, and ensuring healthy weight loss.
3. Balances Blood Sugar: Soluble fibre delays the absorption of sugar, which improves blood sugar control, particularly vital for individuals with diabetes or insulin resistance.
4. Lowers Cholesterol: Fibre, especially soluble fibre, reduces LDL (bad) cholesterol by binding to cholesterol particles in the gut and eliminating them from your body.
5. Nourishes Gut Bacteria: Fibre is a prebiotic that feeds good gut bacteria. A healthy gut microbiome maintains immunity, mood, digestion, and even hormonal balance.
6. Prevents Chronic Diseases: A high-fibre diet is linked to a lower risk of cardiovascular disease, type 2 diabetes, obesity, and even certain cancers, especially colon cancer.
How Much Fibre Do You Need?
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Adults’ daily fibre needs are:
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Women: 25 grams per day
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Men: 30–38 grams per day
Typically, most people consume only about 15 grams a day. It is easy to boost fibre intake with a few thoughtful additions.
Easy Ways to Increase Fibre Intake
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Begin Your Day with fibre: Start your day with high-fibre breakfast foods, such as oats, muesli, or whole-wheat bread. Use flaxseeds or chia seeds in smoothies or curd.
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Replace Refined Grains: Replace refined grains, such as maida and white rice, with whole grains like brown rice, whole wheat, bajra, jowar, or millets.
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Increase Fruits and Vegetables: Aim for a minimum of 5 portions of fruits and vegetables daily. Add fibre content like apples (with skin), carrots, cucumber, papaya, guava, spinach, and beans.
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Add Legumes and Pulses: Dals, rajma, chana, lobia, and sprouts are rich in protein and fibre. Have them as part of your lunch or dinner on a regular basis.
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Snack Intelligently: Instead of namkeen or chips, opt for roasted chana, makhana, popcorn (butter-free), fruits, or nuts.
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Do not Peel Edible Skins: Wherever possible, consume fruits and vegetables with their peels (e.g., apples, cucumbers, pears) because they are rich in fibre.
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Hydrate Well: As fibre intake increases, water consumption must also increase. This ensures the fibre passes through the digestive system easily and does not cause bloating or discomfort.
In a Nutshell:
Fibre is not solely for individuals with digestive problems; it is a core nutrient that everyone needs to maintain long-term health in numerous ways. Whether it is weight loss, improved blood sugar control, or just a healthier way of living, emphasizing fibre-rich whole foods is a smart and sustainable choice. Start small by using whole grain instead of white bread, having an extra piece of fruit for breakfast, or adding a pre-lunch salad to your day. Before you know it, these subtle changes make a big difference, and your gut (and body) will appreciate it. For more such nutrition related tips – CLICK HERE!
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
