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 fiber intake in India varies across socioeconomic groups, ranging from 15 to 41 g/day depending on food choices. Diets based on wheat or millet contain more fiber than those centered around rice. Healthy adults and children can meet their fiber requirements by consuming a variety of fiber-rich foods, including fruits, vegetables, legumes, and whole grains. Since traditional Indian diets primarily consist of unrefined cereals and plant-based foods, achieving the recommended fiber intake is relatively easy. However, fiber intake tends to be lower in women (15–30 g/day) and even lower among tribal populations (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)

To promote better health, it is essential to raise awareness about the benefits of dietary fiber. Public health initiatives should emphasize increasing fiber intake through a variety of fruits, vegetables, legumes, and whole grains. A well-balanced diet should include a mix of grain products, especially whole grains, along with at least four to five servings of fruits and vegetables daily. Additionally, staying hydrated is crucial, as fiber functions best when paired with adequate water intake.

Consuming sufficient fiber reduces the risk of chronic diseases such as cardiovascular conditions, type 2 diabetes, and digestive disorders. Unlike functional fiber added to processed foods, naturally occurring fiber from whole foods provides micronutrients and phytochemicals that further enhance health.

However, modern diets rely heavily on refined flours (maida), animal products (meat, fish, poultry, eggs, and dairy), all of which lack fiber. The widespread deficiency of fiber in contemporary diets has contributed to several health issues. To prevent this, individuals should consume a nutrient-rich diet filled with fruits, vegetables, whole grains, and pulses to naturally meet fiber requirements.

For those struggling to get enough fiber from food alone, fiber supplements can be incorporated into meals or taken similarly to vitamin supplements, ensuring optimal fiber intake for improved health.

Potential Adverse Effects of Excess Dietary Fiber

While dietary fiber is essential for good health, consuming it in excess can lead to certain adverse effects. The impact of fiber intake varies based on individual needs, age, and health conditions.

Satiety: Benefit or Concern?

Fiber promotes satiety (feeling full), which is beneficial for weight management, as it helps reduce overeating. However, for young children who require higher energy intake for growth and recovering patients who need more calories for healing, excessive fiber may cause early fullness, preventing them from eating enough to meet their nutritional needs.

Digestive Discomfort

A sudden increase in fiber intake can cause:

• Bloating
• Gas and flatulence
• Gastric discomfort

Hydration and Fiber Balance

Fiber absorbs water, which is why adequate hydration is crucial. Insufficient water intake can lead to:

• Constipation
• Impacted stool
• Intestinal blockage (in extreme cases)

Nutrient Absorption Issues

Excessive fiber may interfere with the absorption of essential minerals like calcium, iron, and zinc, potentially leading to nutrient deficiencies over time.

Gradual Increase is Key

For individuals not accustomed to a high-fiber diet, it is best to increase fiber intake gradually to allow the digestive system to adjust, minimizing discomfort and maximizing benefits.

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 |