Bloating, constipation and digestive discomfort are common complaints in India. Surprisingly, a major reason behind this is the lack of sufficient fiber in daily diets. Dr Shubham Vatsya recently highlighted on Instagram that nearly 70% of Indians fail to meet their daily fiber intake requirements. This deficiency is not just linked to digestive issues but also contributes to metabolic diseases, blood sugar spikes and high cholesterol.
Increasing your fiber intake can be a game-changer for overall health, yet many overlook its importance. Let’s break down what you need to know about fiber and how to include it in your diet.
Soluble Vs Insoluble Fiber
Dr Vatsya explained that fiber comes in two main types, each offering unique benefits:
1. Soluble Fiber
- Found in apples, oats, beans, whole moong, and flaxseeds.
- Absorbs water to form a gel-like substance.
- Helps bind bile and water, lowers cholesterol and regulates blood sugar.
- Supports healthy gut bacteria, which feed on fiber and produce short-chain fatty acids like butyrate. Butyrate nourishes colon cells and may reduce the risk of colorectal cancer.
2. Insoluble Fiber
- Found in vegetables and whole grains like bajra, jowar, cabbage and carrots.
- Acts like a natural brush inside the intestines.
- Helps move waste smoothly, preventing constipation and bloating.
Incorporating both types of fiber ensures a healthy digestive system and supports overall metabolism.
How To Boost Your Daily Fiber Intake
Dr Vatsya recommends aiming for 25–30 grams of fiber daily from fruits, vegetables, and whole grains. Here’s how you can do it easily:
- Start Your Day With Fiber: Include oats or flaxseeds in breakfast.
- Eat More Vegetables: Add cabbage, carrots, or leafy greens to your meals.
- Include Whole Grains: Swap refined rice and flour with bajra, jowar, or whole wheat.
- Snack Smart: Eat fruits or nuts instead of processed snacks.
- Hydrate Well: Fiber works best when paired with adequate water intake.
Small changes like these can drastically improve gut health, reduce bloating and lower the risk of lifestyle diseases. Dr Vatsya emphasises that even a gradual increase in fiber is beneficial. There’s no need to overhaul your diet overnight.
By making fiber a priority, Indians can not only fix digestive issues but also boost their overall health. Meeting your daily fiber intake requirement is simple, sustainable, and impactful.
