Fibre is one of the most ignored nutrients in our diet, yet its absence shows up in many of the lifestyle problems we see today. In Kerala, our love for porotta and beef curry is almost cultural – and I’ll admit, I enjoy it just like any other Malayalee. Most of us know that maida is devoid of any fibre; there’s nothing wrong with having your favorite porotta once in a while, but the key to staying healthy is knowing where to draw the line and how to balance our meals so that we can enjoy our favourite foods without harming our health. The problem is that most of us eat porotta, white rice, and fried food far more often than vegetables, pulses, or whole grains. I have noticed that many of our clients take just two or three tablespoons of vegetable thoran or sabji on the side instead of a full bowl of it, in their meals. This low fibre intake, combined with prolonged sitting and poor hydration, is one of the main reasons why constipation and piles have become so common today.
Across India, nearly 70% of people fail to meet their daily fibre requirement, and Kerala is no exception. Even though our state has better health indicators compared to many others, changing eating habits, especially the growing preference for refined and processed foods are taking a toll. Many studies have proven that reduced fibre consumption is linked to rising diabetes and hypertension, constipation and digestion issues.
But fibre deficiency is not just about digestion anymore; it’s a major lifestyle and metabolic health issue that impacts your gut health and by extension, sometimes – even your cognitive health. That said, overdoing fibre and adding too much of it is not a great idea either. So- how much fibre do we need daily? What are the simple ways to add adequate amounts of it to our meal?
What Exactly Is Dietary Fibre?
Dietary fibre is that part of plant based food that our body cannot digest or absorb. Unlike carbohydrates, proteins, and fats, fibre passes through the stomach and intestines largely unchanged. It is found in fruits, vegetables, legumes, nuts, seeds, and whole grains. Even though fibre does not provide calories or direct energy, it plays several important roles in maintaining digestive and metabolic health.
There are two main types of dietary fibre – soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the intestine. This helps slow down digestion, regulate blood sugar levels, and reduce cholesterol. Foods rich in soluble fibre include oats, barley, apples, citrus fruits, beans, and psyllium husk. Insoluble fibre, on the other hand, does not dissolve in water. It adds bulk to the stool, helps food move smoothly through the digestive tract, and prevents constipation. Whole grains, wheat bran, vegetables, and nuts are good sources of insoluble fibre. Most natural plant foods contain a mix of both types.
Why Fibre?
Fibre’s role in the body goes far beyond just keeping digestion smooth. It influences several systems from blood sugar and heart function to gut microbiome balance, and can even have an indirect impact on mood and mental health.
- Improves Digestive Health: Fibre plays a direct role in maintaining a healthy digestive system. Insoluble fibre adds bulk to stool and helps it move smoothly through the intestines, preventing constipation and straining. Soluble fibre absorbs water and forms a gel-like consistency, making stool softer and easier to pass. Regular bowel movement also reduces the pressure in the lower rectum, which helps prevent haemorrhoids (piles).
- Supports Gut Microbiome: Our gut (large intestine) is home to trillions of bacteria that influence digestion, immunity, and even mood. Certain types of fibre known as prebiotic fibres serve as food for these beneficial bacteria. Our gut, also known as the second brain (enteric nervous system) plays a very important role in mood regulation and cognitive function, apart from digestion and nutrient absorption.
- Regulates Blood Sugar: Fibre slows down the digestion and absorption of carbohydrates. As a result, glucose enters the bloodstream more gradually, preventing sudden spikes in blood sugar and insulin levels. This makes fibre particularly important for people with diabetes, insulin resistance, or those at risk of developing these conditions. Regular consumption of fibre also improves overall insulin sensitivity and helps stabilise energy levels throughout the day.
- Improves Heart Health: Soluble fibre binds to cholesterol and bile acids in the intestine, helping remove them from the body. This process reduces total cholesterol and LDL (“bad”) cholesterol levels, which are major risk factors for heart disease. High-fibre diets are also associated with lower blood pressure, improved circulation, and reduced inflammation – all of which contribute to improved cardiovascular health. Several studies have shown that people who consume more fibre have a lower risk of heart attacks and strokes.
- Aids in Weight Management: Fibre adds volume to meals without adding extra calories. It increases satiety by slowing digestion and prolonging the feeling of fullness after eating. As a result, people tend to eat fewer calories overall without consciously restricting their intake. High-fibre foods such as whole grains, legumes, fruits, and vegetables also require more chewing, which helps control portion size and improve digestion. Over time, this supports healthy body weight and prevents obesity-related conditions.
- Supports Liver and Metabolic Health: Fibre, especially soluble and fermentable types, plays an important role in maintaining liver and overall metabolic health. When fibre is fermented by gut bacteria, it produces short-chain fatty acids (SCFAs) such as butyrate and propionate. These SCFAs help reduce inflammation, regulate fat and glucose metabolism in the liver, improve insulin sensitivity and reduce triglyceride buildup. A higher fibre intake also slows the absorption of sugars and fats from the intestine, preventing sudden increases in blood glucose and lipid levels. Over time, this reduces the risk of non-alcoholic fatty liver disease (NAFLD), metabolic syndrome, and insulin resistance. In addition, a healthy gut microbiome supported by fibre lowers endotoxin release from the gut, reducing inflammation that can otherwise damage liver cells.
- Reduces Cancer Risk: A diet rich in fibre has been linked to a lower risk of colorectal cancer. Fibre speeds up intestinal transit time, reducing how long potentially harmful substances stay in contact with the intestinal wall. The short-chain fatty acids produced from fibre fermentation also help protect colon cells and reduce inflammation. Long-term fibre consumption supports a cleaner, healthier gut environment, lowering the risk of not only colon cancer but also other metabolic and inflammatory diseases.
How much fibre do you need and how to include them?
According to the ICMR – NIN (Indian Council of Medical Research – National Institute of Nutrition), adults should consume about 30 grams of dietary fibre for every 2,000 kcal of energy intake, which translates to roughly 25 to 40 grams of fibre per day for most healthy adults. However, many surveys show that the average Indian consumes less than half of this recommended amount. The main reason is the dominance of refined grains, polished rice, and low vegetable intake in daily meals.
A simple way to improve fibre intake is to increase the proportion of whole plant-based foods on the plate. For example, replacing white rice with brown rice or millets, choosing whole-wheat chapati instead of maida-based foods, and including a full bowl of vegetables instead of a few spoonfuls of thoran or sabji can significantly raise fibre levels. Adding fruits like guava, papaya, or banana, along with soaked pulses, lentils, or sprouts, also helps. Small additions like a tablespoon of flaxseeds or chia seeds in the diet can further boost daily fibre intake.
Many people who shift toward a high-protein, non-vegetarian diet end up unknowingly reducing their fibre intake. There is also a clear difference in fibre contribution between vegetarian and non-vegetarian diets. Vegetarian meals naturally provide more fibre because they are plant-based, while non-vegetarian foods, though rich in protein, contain no fibre at all. The best approach is to include both kinds of foods in balanced amounts. i.e – getting quality protein from fish, eggs, or chicken while maintaining adequate plant foods for fibre, vitamins, and phytonutrients.
Fibre Content in Common Foods
- Cooked dal (toor, moong, masoor): 1 cup → 4–6 g fibre
- Whole wheat roti: 1 medium → 2 g fibre
- Brown rice: 1 cup (cooked) → 3.5 g fibre
- Oats (cooked): 1 cup → 4 g fibre
- Apple (with skin): 1 medium → 4 g fibre
- Banana: 1 medium → 3 g fibre
- Carrot (raw): 1 medium → 2 g fibre
- Green peas (boiled): ½ cup → 4 g fibre
- Chia seeds: 1 tablespoon → 5 g fibre
- Almonds: 10 pieces → 2.5 g fibre
- Flax seeds (ground): 1 tablespoon → 2.8 g fibre
- Mixed vegetable sabji: 1 cup → 3–5 g fibre
- Non-vegetarian foods (chicken, fish, egg, milk): 0 g fibre
Points to remember –
- Most animal foods contain no fibre at all.
- Plant foods, whole grains, pulses, vegetables, fruits, and seeds are the primary sources of dietary fibre.
- A well-balanced plate should include both protein and fibre sources, ensuring that while you meet your protein goals, your digestive and metabolic health are also supported.
While fibre is important, too much can also be harmful. Very high fibre intake can cause bloating, gas, or discomfort. It may also interfere with the absorption of minerals like iron, zinc, and calcium. The goal should be a balanced and gradual increase in fibre from natural sources, combined with sufficient water intake throughout the day.
