Context
Emerging nutritional research underscores the vital role of dietary fibre in sustaining gut health, preventing chronic diseases, and promoting long-term metabolic balance. Despite this, studies show that a majority of Indians consume significantly less fibre than the recommended levels, highlighting an urgent public-health gap in dietary awareness.
Key Highlights
- Fibre as a macronutrient: Once seen as a mere digestive aid, fibre is now recognised as an essential macronutrient that nourishes gut bacteria and supports systemic health.
- National consumption gap: A May 2023 study revealed that 69 % of Indians fail to meet the daily fibre requirement.
- Recommended intake:
- Women: 20–25 grams/day
- Men: 30–38 grams/day
- Metabolic benefits: Adequate fibre helps in weight regulation, reduces insulin resistance, and stabilises fat and sugar profiles by moderating calorie absorption.
- Protein–fibre synergy: Meals combining both nutrients increase satiety by nearly 30 %, reducing hunger and overeating.
- Market growth: India’s fibre-supplement market is expected to grow from $483 million (2024) to $821.5 million (2030), reflecting rising health awareness.
Detailed Insights
- Nature of fibre: A form of indigestible carbohydrate that promotes fullness, facilitates waste elimination, and fuels beneficial gut microbes.
- Types of fibre:
- Soluble fibre (found in oats, beans, apples) helps lower cholesterol and blood glucose.
- Insoluble fibre (from wheat bran, whole grains) adds bulk to stool and supports bowel regularity.
- Disease prevention: Adequate fibre intake is linked to lower risks of colorectal cancer, due to its anti-inflammatory action and enhanced toxin elimination.
- Gut–brain axis: Fermentation of fibre produces short-chain fatty acids (SCFAs) that strengthen the intestinal barrier, improve mood regulation, and bolster cognitive health.
- Balanced nutrition: Pairing fibre with protein enhances nutrient absorption, boosts metabolic efficiency, and sustains satiety, leading to healthier eating behaviour.
- Traditional advantage: Classic Indian diets — rich in millets, pulses, leafy greens, and seasonal fruits — naturally provide sufficient fibre without supplements.
- Supplements vs. whole foods: Though fibre powders and capsules exist, they lack the diverse micronutrients and phytochemicals found in natural foods and are unnecessary for most individuals.
- New scientific approach: Modern research proposes refined fibre classifications based on molecular structure, water-retention capacity, electrical charge, and fermentation rate — paving the way for personalised nutrition and disease-specific diets.