Wellness Blog

Fibre rarely gets the attention it deserves in nutritional discussions. We often hear about protein, healthy fats and vitamins. Fibre is usually overlooked. However, a diet that is rich in fibre can really change how your gut feels and how your body manages weight.

So let us talk about fibre: what it actually is, why it matters and how you can easily get more of it into your meals.

What is Dietary Fibre?

Fibre is the part of plant foods that your body cannot digest. Unlike fats, proteins and carbohydrates, fibre passes through your system mostly intact. That is exactly why it is so good for you.

There are two types of fibre:

1. Soluble fibre dissolves in water. Forms a gel-like substance in your gut. It helps slow digestion, lowers blood sugar spikes and reduces cholesterol. You will find it in oats, lentils, apples, bananas and flaxseeds.
2. Insoluble fibre does not dissolve, and it adds bulk to your stool. Helps food move through your digestive system more smoothly. Think wheat, brown rice, vegetables and the skins of fruits.

Most plant foods contain a mix of both types of fibre, and your body benefits from getting both types of fibre.

How Fibre Supports Your Digestive Health

Think of your gut as a winding tube and it needs movement to function well. Fibre is essentially what keeps things moving in your gut.

Without fibre the digestive system slows down, leading to constipation, bloating and discomfort. Over time, a low-fibre diet is associated with a risk of conditions like irritable bowel syndrome, diverticular disease and colorectal cancer.

On the other hand, a fibre-rich diet feeds the trillions of beneficial bacteria in your gut, your gut microbiome. These bacteria help regulate inflammation, immunity and even your mood. Yes, your gut health is connected to how you feel too, and fibre plays a big role in that.

Weight Management: The Connection

If you have been trying to manage your weight, fibre is genuinely one of your allies. Here is why:

1. Fibre-rich foods are filling. They take longer to chew and digest, which means you feel satisfied for longer and are less likely to snack.
2. They tend to be lower in calories while being larger in volume, so you eat food but fewer calories.
3. Soluble fibre slows the absorption of sugar, which helps prevent the blood sugar spikes that trigger hunger and cravings.
4. A healthy gut microbiome supported by fibre plays a role in how your body metabolises food.

The research is detailed: people who eat fibre tend to maintain a healthier weight over time. Unlike fad diets, increasing your fibre intake is sustainable, gentle on your body and has no unpleasant side effects when done gradually.

How Much Fibre Do You Need Daily?

1. Adults: Women need around 25 grams of fiber and men need around 38 grams of fiber.
2. Children: Varies by age, generally 15-25 grams.

Most Indians currently consume below this recommended amount of fibre. The good news is that increasing fibre is simple and delicious.

Easy Ways to Add Fibre to Your Diet

1. Switch white rice to brown rice or millets like ragi, jowar or bajra.
2. Add rajma, chana, moong dal or any lentil to your meals times a week.
3. Snack on fruits with their skin, like apples and pears, rather than juices.
4. Start the day with oats or a multigrain breakfast.
5. Include salads and sabzis with plenty of vegetables at each meal.
6. Add a handful of nuts and seeds such as flaxseeds, chia seeds and almonds are choices.

One important tip is to increase fibre gradually and drink plenty of water alongside. A sudden large increase can cause gas and bloating as your gut adjusts to the new amount of fibre.

When to See a Specialist?

If you are experiencing digestive issues like chronic constipation, diarrhoea, abdominal pain or unexplained weight changes, it is important to speak with a doctor rather than simply adjusting your diet on your own.

The GKNM Department Supporting Your Gut Health

The Department of Gastroenterology at GKNM Hospital provides care for all digestive and gut health concerns. Good digestion starts in the kitchen. Our dietitians collaborate directly with GKNM’s gastroenterologists to build eating plans that don't just manage your weight, they heal your gut. We treat fiber as a high-performance tool, not just a supplement.

Whether you are managing weight, dealing with discomfort or simply looking to feel better from the inside out, our Gastroenterology and Nutrition teams are here to guide you with evidence-based, practical advice. Small changes to what you eat every day can affect how you feel, and fibre is a great place to start. Start with fibre. See the difference it can make.