Why Dietary Fibre Is One of the Most Important Nutrients for Overall Health

Dietary fibre is often ignored in everyday eating habits, despite experts highlighting its major role in digestion, gut health, weight control and disease prevention.

From improving digestive function to reducing the risk of chronic illnesses, fibre is now considered one of the most essential nutrients for maintaining long-term health.

According to the Indian Dietetic Association, adults should aim to consume at least 30 grams of dietary fibre each day through a balanced intake of plant-based foods.

Health professionals say this target can be achieved by increasing the consumption of fruits, vegetables, legumes and whole grains.

What is dietary fibre and why does it matter?

Dietary fibre is a type of carbohydrate naturally found in plant-based foods that the body cannot completely digest. Fibre is mainly divided into two categories: soluble fibre and insoluble fibre.

Soluble fibre dissolves in water and creates a gel-like consistency in the digestive tract. It helps slow digestion, supports blood sugar control and increases the feeling of fullness after eating.

Insoluble fibre, on the other hand, adds bulk to stool and supports smooth movement of food through the digestive system, helping maintain regular bowel movements.

Foods high in fibre also provide essential vitamins, minerals and antioxidants that contribute to overall wellbeing.

Fibre may reduce the risk of major diseases

Research has consistently shown that high-fibre diets are linked with lower risks of several chronic health conditions. A 2019 study commissioned by the World Health Organization and published in The Lancet reported that people with higher fibre and whole grain intake had reduced rates of heart disease, stroke, type 2 diabetes and bowel cancer.

Researchers found that every additional 8 grams of fibre consumed daily was associated with a 5 to 27 percent reduction in disease risk and overall mortality. The study suggested that consuming 25 to 29 grams of fibre per day delivers major health benefits, while even higher intake may provide greater protection.

Experts also note that fibre-rich foods are generally lower in sugar, unhealthy fats and calories, making them beneficial for weight management and appetite control.

How much fibre should you consume daily?

Health experts recommend consuming at least 30 grams of fibre every day. Gradually increasing fibre intake and drinking sufficient water can help the digestive system adjust more comfortably.

They also encourage eating a wide variety of colourful fruits and vegetables to obtain different types of fibre and nutrients.

Simple dietary changes such as choosing whole fruits instead of fruit juice, adding legumes to meals and replacing refined grains with whole grains can significantly improve fibre intake and support better overall health.