You have probably come across advice to increase your fibre intake and may have already done the Google search to list out the fruits and vegetables to increase the fibre intake in your diet. But do you know what happens if you start having fibre-rich food on a daily basis?
Let’s quickly find out how to introduce fibrous food in your daily diet, what to keep in mind while having a fibre-rich diet and much more.
Common reasons for increasing fibre content in diet
Fibre, commonly present in fruits, vegetables, whole grains, and legumes, is most commonly recognised for its role in preventing or alleviating constipation. However, fibre-rich foods offer additional health advantages, including aiding in weight management and reducing the chances of developing diabetes, heart disease, and certain forms of cancer.
Fibre also plays a crucial role in maintaining a healthy diet and promoting proper digestion. Those dealing with chronic constipation, hemorrhoids, or medical issues like diverticulitis can find relief by following a high-fibre diet.
How much fibre should be consumed daily
It is recommended to consume between 22–34 gram of fibre daily.
Understanding fibre
Dietary fibre, also referred to as roughage or bulk, consists of the components of plant-based foods that cannot be digested or absorbed by the body.
Unlike fats, proteins, or carbohydrates that are broken down and absorbed by the body, fibre remains undigested as it passes through the stomach, small intestine, colon and eventually exits the body. Fibre is typically categorized as either soluble, meaning it dissolves in water, or insoluble, or the one that does not dissolve.

Credit: Pexels
Types of fibre and their benefits
Soluble fibre breaks down in water to create a gel-like substance, aiding in reducing blood cholesterol and glucose levels. Foods like oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium are rich in soluble fibre.
Insoluble fibre, on the other hand, supports the passage of material through the digestive system and boosts stool bulk, making it beneficial for individuals dealing with constipation or irregular bowel movements. Whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower, green beans, and potatoes are excellent sources of insoluble fibre.
How does dietary fibre help
The role of dietary fibre in managing body weight: A diet rich in fibre can help prevent weight gain. High-fibre foods typically have a lower energy density, meaning they offer fewer calories per gram of food. Consequently, individuals following a high-fibre diet may consume the same amount of food but with fewer calories.
Fibre-rich foods are often voluminous and therefore satiating. Soluble fibre creates a gel that slows down stomach emptying and the passage of food through the digestive system, prolonging the feeling of fullness. Moreover, fibre delays the absorption of sugars from the intestines, aiding in maintaining stable blood sugar levels and preventing sudden spikes in blood insulin levels, which are associated with obesity and an increased risk of diabetes.
Lowering cholesterol level: Soluble fibre, which can be found in beans, oats, flaxseed, and oat bran, has the potential to decrease levels of total blood cholesterol by reducing the levels of low-density lipoprotein, commonly known as “bad” cholesterol. Additionally, research has indicated that incorporating high-fibre foods into one’s diet may offer additional cardiovascular benefits, including the reduction of blood pressure and inflammation.

Credit: Pexels
Regulates normal bowel movements: Dietary fibre helps to normalise bowel movements by increasing the weight and size of stool, making it softer and easier to pass. By creating a bulky stool, fibre decreases the likelihood of constipation. Additionally, if you experience loose or watery stools, fibre can aid in solidifying them by absorbing excess water and adding bulk to your stool.
Fibre intake and breast cancer
Studies have indicated that a significant increase in overall dietary fibre consumption could potentially lower the likelihood of developing breast cancer, with a comprehensive investigation further revealing that a diet rich in fibre during adolescence and early adulthood may also decrease the risk of breast cancer in women.
Also Read: PCOS and the use of birth control pills: Boon or bane?
Is fibre intake good for colon cancer
Previous epidemiological studies have mixed results when it comes to the relationship between fibre and the risk of colon cancer. One reason for this is that different types of colon cancer have different effects on fibre.
Taking this into account, fibre was protective for some types of colon cancer. A meta-analysis from prospective cohort studies showed that fibres from fruits and vegetables, as well as legumes, offered some protection against colon cancer. However, cereal fibres were associated with a higher risk of colon cancer prevention. Other later meta analyses have also shown a strong relationship between a high fibre diet and a lower risk of colon cancer
Don’t forget to drink lots of water if you are taking proper fibre diet
Consuming a high-fibre diet alone may not effectively prevent or alleviate constipation without adequate daily water consumption. Based on a review conducted in 2022, excessive consumption of natural dietary fibre without adequate fluid intake may result in bloating, diarrhea, intestinal obstruction and dehydration. It is advisable for individuals with digestive disorders like Crohn’s disease to restrict their fibre intake under the guidance of medical professionals.
How to add fibre in your diet
If one’s daily fibre intake is insufficient, it may be necessary to increase consumption by incorporating whole-grain products, fruits, vegetables, beans, peas, legumes, nuts, and seeds into the diet. Conversely, refined or processed foods like canned fruits, vegetables, pulp-free juices, white breads, pastas, and non-whole-grain cereals have lower fibre content due to the removal of the outer bran during the grain-refining process.
Additionally, enriched foods may contain some B vitamins. Include more high-fibre foods in your meals, such as adding one to two tablespoons of almonds, ground flaxseeds, or chia seeds to your cereals, and diced vegetables to casseroles, stir-fried dishes, and soups.
When you have breakfast, pick cereals that list whole grain as the main ingredient. For snacks, enjoy crunchy raw veggies or a small bunch of almonds instead of chips and crackers. Replace meat with beans or legumes two to three times a week in chili and soups.
Guava is considered one of the top fibre-rich fruits in India. It is packed with soluble fibre that helps clear toxins from the colon. The Vitamin C and antioxidants found in guava can assist with weight loss and get rid of harmful free radicals. You can enjoy guava for breakfast or as a mid-morning snack. Similarly, foods like sweet potato, potato, lentils, moringa leaves, chickpeas, green peas, split peas, soybean, wheat flakes, pumpkin seeds, black gram, coconut, broccoli, and carrot can be commonly included in Indian diets.
Eating enough dietary fibre is essential for a healthy diet and can help in many ways. The good news is, there are plenty of tasty foods that are high in fibre. But before you make any big changes to your diet, it’s a good idea to talk to your doctor. Eating too much fibre can lead to issues like gas, bloating, constipation, diarrhea, and stomach cramps. Remember, balance is the key when it comes to what you eat.
If you want to increase your fibre intake, start slowly and gradually add more fibre based on what your body needs.
Read all the World News, Business News, Sports News, Entertainment News, Business News and Opinion here. Follow us on Facebook, Twitter and Instagram