Fibre and Gut Health: Are You Eating Enough? Simple Indian Foods That Help

What is fibre, and why does it matter?

Fibre is the part of plant foods that your body does not digest. It passes through your gut and does useful work on the way. According to the NHS, eating enough fibre is linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. It also supports digestion and helps prevent constipation.

How much do you need?

The NHS gives these approximate daily targets:

• Adults: about 30 grams
• Children 2 to 5 years: about 15 grams
• Children 5 to 11 years: about 20 grams
• Children 11 to 16 years: about 25 grams

The WHO's target for everyone over 10 is at least 25 grams. The exact number matters less than the direction. If you eat mostly refined foods like white bread and white rice, most of us can do better.

Easy fibre swaps from the NHS, with an Indian touch

• Choose whole grains. The NHS suggests wholemeal bread, wholewheat pasta and brown rice instead of refined versions. In an Indian kitchen, that means whole wheat atta rotis instead of maida, and adding millets such as ragi, bajra or jowar to your meals.
• Eat more pulses. The NHS says to add beans, lentils and chickpeas to stews, curries and salads. Dal, rajma, chana and sprouts are fibre-rich and part of everyday meals. Our guide to vegetarian protein has more ideas.
• Keep the skins on. The NHS suggests eating potatoes with their skins on, and the same goes for many fruits and vegetables.
• Fill up on vegetables. Include plenty in sides, sauces and curries.
• Eat fruit. Fresh fruit is a good snack. The NHS says to eat dried fruit with meals, not between meals, because it can cause tooth decay.
• Snack smart. Choose fruit, vegetable sticks or unsalted nuts and seeds instead of biscuits and namkeen.

How can you read a label for fibre?

The NHS says a food is high in fibre if it has 6 grams or more per 100 grams. It is worth checking the labels on breads, biscuits, breakfast cereals and oats. Some "brown" products are not truly wholegrain, so look at the ingredients list and the fibre figure.

What does a high-fibre day look like?

• Breakfast: oats or daliya with chopped fruit, or a vegetable poha or upma made with whole grains.
• Lunch: two whole wheat rotis, dal, a vegetable and a salad.
• Snack: an apple, a guava or a handful of roasted chana.
• Dinner: brown rice or millet roti with rajma or chana and a vegetable.

This pattern follows the NHS Eatwell Guide, which says fruit and vegetables and starchy foods should each make up just over a third of what you eat, and that you should choose higher-fibre or wholegrain starchy foods.

Tips to avoid a bloated stomach

If you suddenly eat a lot more fibre, you may feel gassy or bloated. This is a general tip, not from the NHS page above: add fibre slowly over a couple of weeks, and drink water through the day, so your gut can adjust. Our guide to staying hydrated explains how much to drink.

What about "gut health" trends?

Online, you will see many products and plans for gut health. The basics are not fancy. A varied plate with plenty of plant foods gives your gut what it needs. If you have lasting stomach pain, weight loss you cannot explain, blood in your stool or a big change in your bowel habits, see a doctor. Do not try to fix it with supplements.

This article is general information, not medical advice.

Related reading

• Protein for Vegetarians: How to Get Enough From Dal, Paneer, Sprouts
• Healthy Tiffin and Lunchbox Ideas for School and Office
• How Much Water Should You Drink Every Day?