When people talk about nutrition, protein often gets most of the attention. Dietary fibre deserves just as much consideration.
Fibre is naturally found in vegetables, fruits, pulses, legumes and whole grains. A varied diet containing these foods can provide fibre along with important vitamins, minerals and other nutrients.
How Much Fibre Do Adults Need?
Current dietary guidance recommends that adults consume at least 25 grams of naturally occurring dietary fibre each day.
The easiest way to work towards this is not by obsessively counting every gram. Instead, regularly include a variety of fibre-rich foods in your meals.
Which Indian Foods Are Rich in Fibre?
There are many affordable and familiar options.
Pulses and Legumes
- Moong dal
- Masoor dal
- Toor dal
- Chana
- Rajma
- Black-eyed peas
- Other beans
Vegetables
- Carrots
- Beans
- Okra
- Gourds
- Cauliflower
- Cabbage
- Green leafy vegetables
- Seasonal vegetables
Fruits
- Guava
- Apple
- Orange
- Pear
- Papaya
- Berries
Whole fruits generally provide more fibre than fruit juice.
What About Whole Grains?
Replacing some refined grains with whole grains can increase fibre intake. Options include:
- •Oats
- •Whole wheat
- •Brown rice
- •Millets
- •Barley
- •Other whole grains
You do not necessarily have to eliminate white rice or other refined grains completely. The overall dietary pattern matters.
Fibre and Digestion
Fibre can support normal bowel function, particularly when combined with adequate fluid intake.
However, suddenly increasing fibre can cause bloating or abdominal discomfort in some people. If your current fibre intake is low, increase it gradually.
Fibre and Blood Sugar
Fibre-rich carbohydrate foods can be a better choice than highly refined carbohydrate foods because they provide fibre and other nutrients.
For people with diabetes or prediabetes, food choices and portions should be considered as part of the overall meal and individual treatment plan.
A food containing fibre is not automatically a food that can be eaten without considering portions.
A Simple High-Fibre Indian Day
Example Day
- Breakfast: Vegetable oats or vegetable dosa with sambar
- Lunch: Rice or roti with dal, vegetables and curd
- Snack: Whole fruit with a small portion of nuts
- Dinner: Roti with vegetable curry and dal, beans or another suitable protein source
This is only an example. Individual nutritional requirements vary.
How Can You Increase Fibre Without Changing Your Entire Diet?
Make one change at a time. Add vegetables to lunch. Choose whole fruit instead of juice. Include dal regularly. Add beans or chickpeas to meals. Choose whole grains more often.
The objective is not to make your diet complicated. It is to make your everyday meals more nutritious.
The Bottom Line
Fibre does not need to come from expensive health foods. Many everyday Indian foods are naturally rich in fibre.
Build your meals around vegetables, fruits, pulses, legumes and appropriate whole grains to improve the overall quality of your diet.
Disclaimer: This content is for general educational and informational purposes only and does not replace personalized medical advice, diagnosis or treatment. Please consult a qualified healthcare professional regarding your individual health, medications and any changes to diet or exercise.
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