Dietary fiber

What is dietary fibre

Fiber rich foods

There are 2 types of fibers based on their solubility in water. They are soluble fiber and insoluble fiber.

Soluble fibre rich foods:

Oatmeal, oat bran, nuts & seeds, legumes (dried peas, beans, lentils), fruits (apple, papaya,  strawberries, blueberries), vegetables (ladies fingers, guar)

Insoluble fibre rich foods:

Whole grain foods (whole wheat breads, barley, brown rice, whole grain breakfast cereals, wheat bran), nuts & seeds, vegetables (cucumber, green beans, cauliflower, celery, tomatoes), fruits (apple, pear, orange)

Dietary fibre intake in India

Dietary fibre intake in India varies among different socioeconomic groups. It varies from 15 to 41 g/day depending upon the type of food consumed. Dietary fibre content in wheat or millet based diets are higher than in a rice based diet. Healthy adults and children can achieve adequate dietary fibre intakes by increasing their consumption of fibre rich foods from a variety of fruits, vegetables, legumes, and whole-grain products.  Habitual Indian diets are primarily based on unrefined cereals and plant foods. Hence, the suggested dietary fibre intake levels are easy to achieve. The fibre intake was observed to be lower in women (15-30 g/day) and much lesser in the tribal population (15-19 g/ day).

Dietary Fiber and Health: Recommendations and Conclusion

• The Indian Dietetic Association recommends that people should consume at least 30g of dietary fiber from a variety of plant sources in order to attain various physiological benefits.
• World Health Organization (WHO) suggests an intake of >25g of fiber per day
• The Indian Council of Medical Research recommends that the daily diet of an adult should contain at least 40g of dietary fibre (based on 2000 Kcal diet)

Health benefits of dietary fibre intake must be actively conveyed to the public. From a public health point of view, increased consumption of dietary fibre from variety of fruits, vegetables, legumes, and whole-grain products will provide various physiological benefits. It is recommended to consume a variety of grain products, including whole grains and to choose at least four to five servings per day of fruits and vegetables. Dietary fibre recommendations should emphasize the importance of drinking adequate water intake daily.

The health benefits of dietary fiber are well known. When fiber is consumed in adequate amounts, it reduces the risk of several chronic diseases such as cardiovascular diseases, diabetes type 2 and more. Compared to functional fibre, sources of dietary fiber have the added benefit of naturally occurring micronutrients and phytochemicals that may improve human health.

Modern diet mostly consists of products made of refined flours (maida) and of animal sources like meat, fish, poultry, eggs and milk products. All of these lack fibre. There are many ailments associated with lack of fibre that are quite prevalent in modern society. One needs to consume a wholesome balanced diet containing many components like fruits, vegetables, whole grain products, pulses etc. This may provide sufficient amounts of beneficial fibres. If the diet does not provide enough fibre, there are supplements available that could be added to foods being consumed or taken like vitamin supplements.

 Adverse Effects of Dietary Fiber

 Dietary fiber intake can have adverse health effects when it is consumed more than the requirements. Thus depending on the situation, the feeling of fullness can be a benefit or an adverse effect. 

• Weight management requires a feeling of fullness to come at the earliest. However, this can be a negative aspect for young growing children. These children need to be fed adequate food to supply energy for their high physical activity.
• Convalescing patients need enough calories to regain their health. If the diet contains more fibre they feel full much earlier, as they may not consume enough food than is necessary.
• Other adverse effects that may be experienced are bloating, gastritis and flatulence accompanying high fibre diet.
• Dietary fiber must be accompanied by adequate water intake. If water intake is insufficient, there may be impaction and intestinal obstruction due to a lack of fluidity or softness.
• Malabsorption of nutrients may be possible

People who are not used to high fibre diets should gradually increase their fibre intake in order to avoid most of the above problems. 

About Author

Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions.  You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |