Dietary fibre – You need it to have a healthy gut, maintain weight, control blood sugar levels, keep your heart healthy and ward off constipation problems. Found in legumes, whole grains and a variety of fruits and vegetables, fibre is an essential part of a balanced diet.

It is basically a type of carbohydrate that our digestive system cannot break down. It keeps us full for a longer period of time as it slows down the movement of food in the digestive system and also slows down the quick absorption of sugar and therefore reduces blood sugar spikes. Another important thing that fiber does is to bulk up the stool and help it pass through the intestines more easily, thereby reducing constipation.

The many research-backed benefits of a high-fiber diet have prompted wellness companies to add another product to their line-up – fiber supplements. Available in the form of powders, husks and tablets, these supplements claim to increase daily fiber consumption, which may be low due to a variety of reasons, such as conventional diets and a craze for processed foods.

According to ICMR’s dietary guidelines, about 40 per cent of the day’s food should consist of vegetables (30 per cent) and fruits (10 per cent).

However, in eastern regions such as West Bengal and Odisha, low-fibre foods such as rice and seafood dominate the traditional diet. It is no surprise that the region is leading the market for isabgol (psyllium husk), a type of dietary fibre commonly used to relieve constipation, according to a report by IMARC – just as it dominates the Gelusil market.

“In arid regions such as Rajasthan, the limited variety of fresh produce may lead to low fiber intake from fruits and vegetables. Diets in these regions may rely more on grains and legumes, which may affect fiber content depending on how they are prepared. In contrast, tropical regions such as Kerala have a rich variety of fruits, vegetables, and legumes, leading to higher fiber intake. However, the predominant use of rice may lead to low fiber intake from grains,” says Dr Rohini Patil, MBBS, nutritionist and founder of Nutrasea Lifestyle, Pune.

However, she also says that all of this can be resolved by taking a mindful approach to meal planning.

In May 2023, a study supported by the Protein Foods and Nutrition Development Association of India (PFNDAI) revealed that 69 per cent of Indians consume less fibre than their recommended daily allowance.

Parmeet Kaur, Chief Dietician, Marengo Asia Hospitals, Gurugram, says, “Low fibre intake can lead to increased cholesterol levels, digestive problems and increase the risk of chronic diseases such as diabetes and heart disease. To maintain overall health, it is important to include more fibre-rich foods in the diet, such as fresh fruits, legumes and whole grains.”

But does the Indian diet require fibre supplements?

With a variety of local foods available across the country, diet and nutrition experts say that an Indian diet rich in fruits, vegetables, whole grains and legumes usually has enough fibre. But this can go wrong if one does not follow the concept of a balanced diet or relies too much on processed foods.

“Changes in modern lifestyles have led to a shift towards processed foods, which has led to a decline in the consumption of natural fibres,” says Parmeet Kaur.

Delhi-based nutritionist Lavneet Batra believes that the Indian diet across all regions is rich in fibre as it includes whole grains and vegetables, but the diet of urban Indians requires fibre supplements. “They (urban Indian diets) often lack vegetables, fruits and whole grains,” says Batra.

Ultra-processed foods like chips, fries, burgers, instant oatmeal, bread and even breakfast cereals are a part of this urban diet. Not only are they low in fibre, but their high consumption can also lead to a number of health problems.

“Whether you need fiber supplements or not depends on individual dietary habits and health conditions. For example, if a person’s diet is low in fiber because of a diet high in refined grains, low fruit and vegetable intake, and a lack of legumes, he or she may need these supplements,” says Dr. Patil.

She adds, “For people who suffer from constipation or have limited time to prepare fiber-rich meals due to a busy lifestyle, fiber supplements can be a convenient option.”

Fiber supplements vs. fiber-rich foods

However, taking fiber supplements is not the same as eating fiber-rich foods.

“Fibre from food contains antioxidants and phytochemicals, which have anti-inflammatory effects,” says Lavneet Batra.

“When you rely solely on fiber supplements, you typically only get fiber, not the additional nutrients, vitamins, and antioxidants found in whole foods. These supplements often lack a variety of fiber types and are less effective at promoting overall gut health than diverse, fiber-rich foods. On the other hand, dietary fiber from whole foods such as fruits, vegetables, whole grains, and legumes contain multiple types of fiber that support different aspects of digestive health,” explains Dr. Patil.

She suggests some ways to increase fiber intake in your diet:

• Replace refined grains with whole grains like millets and products made from refined flour or polished rice.
• Include beans and pulses in your diet, such as moong, chana, toor and masoor dal. These can be used in curries, soups or as a side dish.
• Include vegetables like leafy vegetables, carrots, beans, cauliflower and cabbage in your diet, whether in the form of curry or soup.
• Eating a variety of fruits such as apples, oranges, bananas, and berries as snacks, or adding them to yogurt or smoothies.
• Eat dry fruits like figs and dates (in limited quantity due to their high sugar content). You can soak them overnight and eat them in the morning.
• Use seeds and nuts like chia, flaxseeds and sunflower seeds in snacks, smoothies, yogurt or chapati dough. Eat almonds, walnuts and cashews as snacks (in moderation)
• Choose high-fibre snacks and make stuffed parathas or pulao with a variety of chopped vegetables.

Remember, excess fiber intake can also cause bloating and discomfort. Experts recommend consuming 25-40 grams of fiber a day.

The secret to ensuring great digestive health and general well-being is to eat a balanced diet from a variety of sources. As far as the Indian diet and fiber supplements go, it all depends on how you plan your meals as Indians have access to a wide variety of high-fiber foods across a variety of regions. Think whole grains (oats, whole wheat flour, millets, ragi), legumes (beans, lentils, chickpeas, kidney beans) and a variety of vegetables, fruits, seeds and nuts.