An Expert Guide To Hit Your Daily Fibre Intake Target

When you plan your diet, you focus on your protein intake. Then the next thing on your priority list would be probably cutting down on sugar or carbohydrates. But one aspect which often goes unnoticed is dietary fibre. This is because fiber is often linked solely with how it helps your gut health or prevents constipation. But the importance of fibre in our diet goes beyond this. Fibre helps you feel fuller for longer, helps lower high blood pressure, balances cholesterol levels, prevents blood sugar spikes, and is also associated with lower risk of several diseases. Thus, it is important to complete your daily fibre intake.

To get an expert view on this, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist. Read ahead.

How Much Fibre Should We Eat Daily?

Fiber is a natural or artificial substance, which is often derived from plants. Dietary fiber is carbohydrate, which includes the parts of plant foods that the body can't digest or absorb. This sets it apart from nutrients such as fats, proteins, and other carbohydrates including starches and sugars. This is because the body breaks down these nutrients and absorbs them. But fiber passes somewhat intact through the stomach, small intestine and colon and outside the body.

Do you know how much fibre you need in a day? Let us tell you about it.

“Most adults need 25–30 grams of fibre per day, yet the majority consume barely half of this amount. Fibre is essential for gut health, blood sugar control, cholesterol regulation, and weight management. A diet consistently low in fibre is linked to constipation, insulin resistance, fatty liver, hormonal imbalance, and even long-term heart disease. The key is not to overload fibre in one meal but to spread it evenly across the day for better digestion and absorption,” explains Dr Chopra.

Is Fibre Good During Pregnancy?

As per a research published in 2023, plant foods such as fruits, vegetables, legumes, nuts, seeds, and whole grains – which consists of insoluble dietary fibre – come with unique healthy bioactive compounds. These bioactives, such as Quercetin, Resveratrol, Catechins, Anthocyanins, Lutein, Lycopene, and Beta-Carotene, have been linked to lower incidences of heart diseases, cancer, and type 2 diabetes.

Thus, there is no doubt about the benefits of fibre. But one query which many people have is – is fibre good during pregnancy? Our expert answers this as well. She shares, “Yes, fibre is extremely important during pregnancy. It helps prevent constipation, which is very common due to hormonal changes, supports healthy gut bacteria, and helps regulate blood sugar levels, reducing the risk of gestational diabetes. Fibre-rich foods also improve satiety and nutrient absorption. However, pregnant women should increase fibre gradually and ensure adequate water intake to avoid bloating or discomfort.”

Also Read: What Is Fibremaxxing? Expert Shares If This Viral Trend Is Boon or Bane

Which Foods Are Rich In Fibre?

Now, if you are planning to add more fibre in your diet, then the first thing you know is to identify which foods are rich in it. “Good sources of fibre include vegetables (leafy greens, carrots, beans, gourds), fruits (apples, pears, berries, guava), whole grains and millets (oats, barley, jowar, bajra, ragi), legumes (lentils, chickpeas, rajma), nuts and seeds (chia, flaxseed, pumpkin seeds), and psyllium husk (isabgol) when needed. A diverse fibre intake is more beneficial than relying on a single food,” shares Dr Chopra.

On this note, let us take a look at the two main types of fibre:

• Soluble fibre – This fibre dissolves in water and forms a gel-like material in the stomach that helps to slow down digestion. It can aid in lowering cholesterol and blood sugar. Some of the sources of soluble fibre are oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley and psyllium.
• Insoluble fibre – This fibre doesn't dissolve in water, and it supports the movement of food through the digestive system and adds bulk to stool. So it can help those who have constipation. Some sources of insoluble fibre include whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans and potatoes.

Tips To Add Fibre In Your Diet The Right Way

Last, but not the least, how can we add fibre in our diet – so as to hit our daily target? Our expert explains.

“Fibre should always be increased slowly, not suddenly. Pair fibre with adequate protein and healthy fats to avoid blood sugar spikes and bloating. Drink enough water, as fibre works best when hydrated. Choose whole fruits instead of juices, rotate grains instead of sticking to only wheat or rice, and include vegetables in every main meal. Fibre supplements should only be used when dietary intake is insufficient, not as a replacement for food,” shares Dr Chopra.

On this note, the expert shares a morning to night fibre-rich meal plan (≈25–30 g fibre intake daily):

Morning:
Warm water + 1 fruit (apple/pear/guava) + soaked chia or flaxseeds.

Breakfast:
Vegetable oats / millet porridge with seeds and vegetables.

Mid-morning:
Fruit bowl or coconut water with roasted chana.

Lunch:
2 millet rotis or brown rice + dal/rajma/chole + large portion of sabzi + salad.

Evening:
Roasted makhana / sprouts chaat / handful of nuts.

Dinner:
Vegetable-rich meal with protein (paneer/tofu/eggs/fish) + sautéed greens.

Optional (if needed):
½–1 tsp isabgol at night with warm water (only if digestion allows).

The Final Word

Most adults need 25–30 grams of fibre per day, yet the majority consume barely half of this amount. Fibre is essential for gut health, blood sugar control, cholesterol regulation, and weight management. Fibre should always be increased slowly, not suddenly. Pair fibre with adequate protein and healthy fats to avoid blood sugar spikes and bloating.

Also Read: Can Fibre Help You Lose Weight? Dietitian Answers 5 Key Questions