Dietary Fiber

Dietary fibre is the part of plant food that your body cannot digest. It keeps bowels regular, lowers cholesterol and blood sugar, helps weight control, and feeds the gut's good bacteria. The traditional Indian diet was naturally high in fibre — the shift to refined rice, maida, and packaged food has dropped intake sharply.

How much

• 25–40 g a day for adults. Urban Indians often get under half this.
• Increase slowly over 2–3 weeks and drink plenty of water — adding fibre too fast causes gas, bloating, and cramps.

Indian food sources

• Whole grains and millets — whole-wheat atta, brown rice, hand-pounded rice, ragi, jowar, bajra, foxtail millet, oats.
• Pulses and beans — rajma, chana, moong, masoor, chickpeas, soybean, lobia.
• Vegetables — all leafy greens, okra (bhindi), drumstick, beans, cabbage, carrot, brinjal.
• Fruits with skin — apple, pear, guava, chiku, banana.
• Nuts and seeds — almonds, walnuts, flaxseed (alsi), chia, methi seed.
• Psyllium husk (isabgol) — a useful fibre supplement for constipation.

Two types — both matter

• Soluble fibre — oats, barley, pulses, apple, carrot, psyllium. Lowers cholesterol and smooths blood-sugar rise.
• Insoluble fibre — wheat bran, whole grains, vegetables, nuts. Bulks up stool; prevents constipation.

What it helps with

• Constipation and piles.
• Diabetes and prediabetes — slows blood-sugar rise.
• High cholesterol.
• Weight control — keeps you full longer.
• Bowel cancer risk reduction.
• Diverticular disease and healthy gut bacteria.