Dietary fibre – you need it for a healthy gut, maintaining weight, controlling blood sugar levels, keeping the heart healthy, and keeping constipation woes at bay. 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 longer as it slows the movement of food in the digestive tract and also slows down the quick absorption of sugar and hence reduces blood sugar spikes. Another important thing that fibre does is bulk up the stool and help it pass through the intestines more easily, reducing constipation.
An array of research-backed benefits of a high-fibre diet has also led wellness companies to add another product to their shelves – fibre supplements. Available in the forms of powder, husks, and tablets, these supplements claim to boost the daily fibre consumption that might be compromised owing to several reasons like traditional diets and the craze for processed foods.

According to ICMR’s Dietary Guidelines, almost 40 per cent of a day’s food should be vegetables (30 per cent) and fruits (10 per cent).
Balanced Diet recommendation by ICMR

 

However, in eastern regions like West Bengal and Odisha, low-fibre foods such as rice and seafood dominate the traditional diet.It's no surprise that this region leads the market for Isabgol (psyllium husk), a type of dietary fibre commonly used to relieve constipation, according to an IMARC report - much like its dominance in the Gelusil market.

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

She adds, however, that it can all be sorted with 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.

"Low fibre intake can lead to elevated cholesterol levels, digestive issues, and a higher risk of chronic conditions like diabetes and heart disease. To support overall health, it’s crucial to incorporate more fibre-rich foods into the diet, such as fresh fruits, legumes, and whole grains," says Parmeet Kaur, Head Dietician, Marengo Asia Hospitals, Gurugram.

But, does an Indian diet need fibre supplements?

With a variety of local foods available across the country, diet and nutrition experts say that an Indian diet high in fruits, vegetables, whole grains, and legumes usually provides enough fibre. But it can go wrong if one doesn’t follow the concept of a balanced diet or heavily relies on processed foods.

"A trend towards processed foods due to modern lifestyle changes has decreased the consumption of natural fibre," says Parmeet Kaur.

Lovneet Batra, a Delhi-based nutritionist, believes that Indian diets across all regions are rich in fibre as they contain whole grains and vegetables, but it is the urban Indian diets that require 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 all part of this urban diet. Not only do they contain low fibre, but excess consumption can also lead to a lot of health issues.

“Whether you need a fibre supplement depends on individual dietary habits and health conditions. For instance, if a person’s diet is low in fibre due to reliance on refined grains, low fruit and vegetable intake, and lack of legumes, then they might need the help of these supplements,” Dr Patil adds.

“Those who suffer from constipation or have limited time to prepare fibre-rich meals because of busy lifestyles might find fibre supplements a convenient option,” she adds.
Fibre supplements v/s fibre-rich foods

However, taking a fibre supplement is not equal to eating a fibre-rich food.

“Fibre from food comes with antioxidants and phytochemicals that have anti-inflammatory effects,” says Lovneet Batra.

“When you rely solely on fibre supplements, you typically receive only fibre without the additional nutrients, vitamins, and antioxidants found in whole foods. These supplements often lack the variety of fibre types and are less effective in promoting overall gut health compared to diverse, fibre-rich foods. On the other hand, dietary fibre from whole foods like fruits, vegetables, whole grains, and legumes offers a range of fibres that support various aspects of digestive health,” explains Dr Patil.

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

Including whole grains like millets instead of refined grains and products made from maida or polished rice.
Adding legumes and pulses, such as moong, chana, toor, and masoor dal, to your meals. These can be used in curries, soups, or as side dishes.
Incorporating vegetables like leafy greens, carrots, beans, cauliflower and cabbage into your meals, either in curries or as soups.
Eating a variety of fruits like apples, oranges, bananas and berries as snacks, or adding them to yogurt or smoothies.
Consuming dried fruits like figs and dates (in moderation due to their high sugar content). You can soak them overnight and eat them in the morning.
Using seeds and nuts, such as chia, flax and sunflower seeds, in snacks, smoothies, yogurt, or even in chapati dough. Eating almonds, walnuts and cashews, as snacks (in moderation)
Opting for high-fibre snacks and making stuffed parathas or pulao with a variety of chopped vegetables.

Remember, excess intake of fibre can also cause bloating and discomfort. Experts suggest aiming for 25-40 grams of fibre in a day.

The secret to ensuring excellent digestive health and general well-being is consuming a balanced diet from various sources. As for the Indian diet and fibre supplements, it all depends on how you plan your meals because Indians, across regions, have access to high-fibre foods. Think whole grains (oats, whole wheat flour, bajra, ragi), legumes (beans, lentils, chickpeas, kidney beans), and variety of vegetables, fruits, seeds and nuts.

Source: https://www.indiatoday.in/lifestyle/food/story/does-an-indian-diet-need-fibre-supplements-2585771-2024-08-21?utm_source=pocket-newtab-en-intl