Adequate fibre intake is vital for augmenting overall health and well-being. Yes, dietary fibre is a quintessential ingredient of a wholesome diet, but most people often neglect its importance. Lack of fibre in a meal can lead to several health concerns, including digestive issues, obesity, and a higher risk of chronic diseases.
dietary fibre

Meeting the fibre needs may confer immense health benefits including diminished cholesterol levels, and lower risk of heart disease and diabetes. Moreover, certain types of fibre, like prebiotics, are known to promote gut microbiome and support digestive health.

Dive into this article to learn more about the recommended intake of dietary fibre, ways to your diet and health benefits.

What Is The Dietary Fibre Recommendation For Indians?

According to the Indian Council of Medical Research (ICMR) dietary guidelines, the average adult should consume between 25 to 40 grams of dietary fibre daily. This range usually differs based on several factors like age, gender, and physical activity level. For instance, women generally require about 25 grams of fibre per day, while men may need around 38 grams. Meeting these recommendations ensures optimal digestive health and reduces the risk of chronic diseases.

Also Read: Dietary Fibre And Its Role In Preventing Chronic Diseases

What Are Ways To Get More Fibre In Your Diet?

Get Whole-Food Carb Sources

Fibre is a type of carbohydrate present in plant-based foods. Though most carbs break down into sugar, dietary fibre stays whole as it travels via the gastrointestinal system. This process contributes to feeling satiated for a longer duration when having fibre along with other carb sources.

Further, it also slows down the digestible carbs to be absorbed into the bloodstream, thereby regulating blood sugar levels.

Whole carb sources are naturally fibre-rich, including fruits, non-starchy vegetables, legumes and whole grains.

Pair Veggies With Meal/Have Them First

For several reasons, you should eat ample amounts of veggies. Well, they can lower your risk of developing several chronic conditions. Non-starchy vegetables like green leafy vegetables, beans, gourd varieties, and cruciferous ones are low in calories and packed with nutrients, including fibre.

One good way to reduce your calorie intake is to eat vegetables before meals. Studies have found that consuming salad 20 minutes before a meal is linked to eating lesser calories.

Also Read: Soluble Vs Insoluble Fibre: Know The Difference, Health Benefits And Sources

Snack On Fruit

Enjoy fruits as a standalone snack. Not only are they tasty and easy to carry, but they also help you get your daily dose of nutrients and fibre. All fruit offers fibre, however, certain fruits have remarkably more than others. For example, one cup of guava offers 9 grams of fibre, whereas a cup of watermelon has less than 1 gram. Apples and berries are loaded with fibre and fibre from fruit keeps you satiated, especially when merged with foods that contain protein and fat like nut butter or cheese.

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Choose Whole Grains

Whole grains are foods that are processed minimally, keeping the whole grain intact. Refined grains have been completely stripped of their nutrients, including the vitamin-containing germ and fibre-rich bran.

Try tweaking at least half of the refined grains in your meal with whole grain options. Some of the whole grains include:

  • Oatmeal
  • Brown rice
  • Amaranth
  • Barley
  • Buckwheat
  • Millet
  • Quinoa

Get A Fibre Supplement

The best way to meet your nutrients including dietary fibre is ultimately from food, But if your fibre intake is low, then you may consider taking a supplement. Some of the supplements have been backed by science; these include:

However, it is important to be aware of the possible side effects of taking supplements.

They can result in stomach discomfort and bloating, so to mitigate this, introduce fibre supplements gradually and drink plenty of fluids.

A few supplements can impede the absorption of medications. If you’re taking any medications, discuss them with your healthcare provider before introducing a fibre supplement.

Benefits of Dietary Fibre

Promotes Gut Health: Fibre adds bulk to the stool and regularises bowel movements, preventing constipation and other digestive woes.

Manages Diabetes: Dietary fibre, mainly soluble fibre, slows the absorption of sugar, helping to control blood sugar spikes and lower the risk of type 2 diabetes.

Supports Weight Loss: Adding fibre-rich foods to the diet regimen can help you feel satiated, reducing unwanted hunger pangs and overall calorie intake. Thus, aiding in weight loss.

Reduces Cholesterol Levels: Soluble fibre can help diminish LDL (bad) cholesterol levels by binding to cholesterol particles and eliminating them from the system via stools.

Conclusion

Getting enough dietary fibre is crucial for maintaining overall health and well-being. Following the ICMR's recommendations and trying to add a variety of fibre-rich foods into your meal regimen can help you reap the numerous benefits of dietary fibre. Remember, having a wholesome diet is the key mantra in achieving optimal fibre intake and supporting a healthy lifestyle.

(This article is reviewed by Kalyani Krishna Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

The Health Benefits of Dietary Fibre

Thomas M. Barber,1,2,3,* Stefan Kabisch,4,5 Andreas F. H. Pfeiffer,4,5,6 and Martin O. Weickert1,

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/

Dietary fibre in foods: a review

Devinder Dhingra,corresponding author Mona Michael, Hradesh Rajput, and R. T. Patil

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/