Fiber Intake Boost: Smart Ways to Increase Fiber Intake

Did you know that a large percentage of the Indian population falls short of the daily recommended fibre intake? According to the Indian Council of Medical Research, the recommended daily intake of fibre for Indians is 40 grams per day. However, the average adult in India only consumes around 25-30 grams of fibre per day.

This lack of fibre in the Indian diet can lead to various health issues, so it's essential to increase fibre intake through a balanced diet that includes fruits, vegetables, whole grains, pulses, and high fibre snacks. In this blog, we'll discuss how to increase fibre intake through some easy and practical tips without overeating.

How Much Fibre Do You Need?

According to the Indian Council of Medical Research, the daily diet of an adult should contain at least 40g of dietary fibre (based on a 2000 Kcal diet).

Signs of Low Fibre Intake

Low fibre intake can lead to several digestive issues. Some of the signs that you may not be getting enough fibre in your diet include:

1. Constipation
   Constipation is a common symptom of low fibre intake. When you don't consume enough fibre, your stool can become hard and difficult to pass. This can lead to discomfort and pain, and in severe cases, may cause haemorrhoids or anal fissures. Increasing your fibre intake can help soften your stool and make it easier to pass.
2. Irregular bowel movements
   Irregular bowel movements are another sign of low fibre intake. Fibre helps regulate the digestive system by promoting regular bowel movements. Without consuming enough foods that are high in fibre, you may experience infrequent or irregular bowel movements, which can lead to discomfort and even bowel obstruction.
3. Bloating and gas
   Bloating and gas are also common symptoms of low fibre intake. When you don't consume enough fibre, your digestive system may have difficulty breaking down food, which can lead to the buildup of gas and bloating. Additionally, foods that are high in fibre help promote the growth of beneficial gut bacteria, which can help reduce bloating and gas.

How to Increase Fibre Intake Without Overeating?

Finding the balance between consuming enough fibre in your diet without going overboard may be challenging. Here are a few tips to help you with how to increase your fibre intake:

1. Gradually increase your fibre intake to give your body time to adjust
   When increasing your fibre intake, it's essential to do it gradually to avoid digestive discomfort. Start by adding a small amount of fibre-rich foods to your diet, such as a serving of vegetables or fruits. Then gradually increase the portion sizes or the frequency of intake. This approach allows your body to adjust to the increased fibre intake slowly.
2. Drink plenty of water to help with digestion
   Fibre needs water to help move through the digestive system smoothly. Without enough water, fibre can cause constipation and other digestive issues. Therefore, it's essential to drink plenty of water throughout the day, especially when consuming high-fibre foods.
3. Incorporate fibre-rich foods into your meals, such as fruits, vegetables, and whole grains
   Eating a diet rich in fruits, vegetables, and whole grains is an effective way to increase fibre intake. These foods are not only high in fibre but also provide essential nutrients that promote good health. Try to incorporate fibre-rich foods into your meals by adding vegetables to your omelettes or sandwiches, snacking on fruits instead of processed snacks, and swapping refined grains with whole grains.

The Indian diet is full of refined grains like chapati and dal. Here are a few whole grain / multigrain substitutes that will be beneficial for any Indian kitchen lacking fibre.

• Aashirvaad Gluten Free Atta
• Aashirvaad Atta with Multigrains
• Aashirvaad Organic Chana Dal
• SF Farmlite Digestive High Fibre

1. Add fibre supplements to your diet if needed
   If you're unable to meet your daily fibre requirements through food alone, you can add fibre supplements to your diet. However, it's important to consult with your healthcare provider before taking any supplements to ensure they are safe and effective for you.
2. To avoid overeating fibre, listen to your body's signals, and don't overdo it
   While a high-fibre diet is essential, it's also crucial not to overdo it. Overeating fibre can cause digestive discomfort and interfere with nutrient absorption. Therefore, it's important to listen to your body's signals and eat only until you're full. Additionally, be mindful of the portion sizes and frequency of high-fibre foods to avoid overeating.

Potential Risks of Overeating Fibre

Overeating fibre can cause digestive issues such as bloating, gas, and diarrhea. It can also interfere with the absorption of some essential minerals and lead to nutrient deficiencies.

Conclusion

Increasing fibre intake is crucial for maintaining good health, but it's essential to do it in a way that doesn't lead to overeating. By gradually increasing fibre intake, staying hydrated, incorporating fibre-rich foods, and listening to your body's signals, you can increase your fibre intake without discomfort or digestive issues.