Dietary fibre, a plant-based nutrient, is an important element of a healthy and balanced diet and is widely recognised for regulating blood sugar levels, maintaining digestive health and reducing the risk of chronic diseases like heart conditions and diabetes. Yet Indians, reports show, consume just 15 grams of it when the Indian Council of Medical Research (ICMR) recommends a daily fibre intake of 25-40 grams for adults: around 25 grams for women and around 38 grams for men. 👉 HOW DIETARY FIBRE HELPS THE BODY Unlike macronutrients like proteins, carbohydrates and fats, which our digestive system breaks down and absorbs, our bodies don’t digest fibre. Instead, it passes relatively intact through our stomach, small intestine, colon and out of our bodies. Soluble fibre dissolves in water to form a gel-like substance, which improves contraction of the intestine, leading to optimal nutrient absorption and reduction in digestive disorders such as gastroesophageal reflux disease (GERD). It also helps lower blood cholesterol and glucose levels. Insoluble fibre helps move food through the digestive system, promoting motion regularity and preventing constipation. 👉 FIBRE CAN BE EASILY INCLUDED IN YOUR DIET Foods rich in dietary fibre include: · Whole grains like wheat, brown rice, oats, barley, and millets like ragi and bajra. · Pulses and legumes, including lentils, beans, chickpeas, and peas. · Fruits like apples, bananas, oranges, pears, and berries. · Vegetables, especially those with edible skin or seeds. · Green leafy vegetables, such as spinach, lettuce, and fenugreek leaves. 👉 HOW TO ADJUST YOUR BODY TO FIBRE The optimal level of fibre consumption should be approached gradually to allow the digestive system time to adjust. For example, one can start by adding half a cup of whole grains, fruits and vegetables per meal, assess their tolerance and increase it by 10-20 per cent weekly until the optimal daily amount is attained without any adverse effects. 👉 FIBRE CONTENT BY FOOD CATEGORY (PER CUP) To give ballpark figures of average fibre per cup across different food categories: · Fruits: 2-4 grams · Green leafy vegetables: 4-6 grams · Starchy vegetables: 2-5 grams · Pulses and Legumes: 6-8 grams · Whole grains and millet: 4-8 grams · Nuts and Seeds: 5-68 grams 👉 HOW TO INCREASE FIBRE INTAKE To bridge the fibre intake gap, it's crucial to gradually introduce more fibre-rich foods into the diet to avoid excessive gas or bloating. To increase fibre intake optimally, one should: · Include whole grains instead of refined grains in meals. · Eat plenty of fresh fruits and vegetables. · Include legumes and pulses in the daily diet. · Opt for snacks rich in fibre, like nuts and seeds. By emphasising natural, whole-food sources of fibre, our Indian diets can promote long-term health benefits and prevent chronic diseases.
