Despite constant emphasis from nutritionists and health publications, fibre continues to be one of the most overlooked nutrients in our diet. Including fibre-rich foods daily is essential, as they provide numerous health benefits.

Often considered a “miracle nutrient,” fibre not only regulates bowel movements but also helps control blood sugar levels, curbs unnecessary cravings, and keeps you feeling fuller for longer. Regular intake of fibre can lower the risk of stroke and hypertension.

Why Fibre?

Fibre is crucial for the smooth functioning of the digestive system and overall health. It is a plant-based nutrient that the body cannot digest and comes in two forms—soluble and insoluble.

Soluble fibre turns into a gel-like substance in the stomach, which blocks harmful substances from being absorbed and reduces cholesterol production.

Insoluble fibre softens stool, making excretion easier. It passes through the digestive system unchanged, but both types are equally important for good health.

Too little fibre can cause painful bowel movements, raise blood sugar levels, and increase stroke risk. On the other hand, excessive fibre intake may hinder nutrient absorption and even lead to diarrhoea or dehydration.

Some of the best fibre-rich foods include leafy greens, cruciferous vegetables, and beans.

Benefits of Adding Fibre to Your Daily Diet
1. Keeps the Heart Healthy

A fibre-rich diet is linked to a reduced risk of heart disease and stroke.

2. Aids Weight Loss

Fibre helps you feel full for longer, controls hunger pangs, and prevents overeating—making it ideal for weight management.

3. Promotes Healthy Skin

Fibre supports skin health by flushing out toxins, yeast, and fungus from the body, which helps reduce acne and rashes.

4. Reduces Intestinal Inflammation

A fibre-rich diet can significantly lower the risk of intestinal inflammation.

Top Fibre-Rich Foods to Include

# Oats – Contain both soluble and insoluble fibre; versatile for porridge, upma, idli, and more.

# Lentils (Dals) – Packed with fibre and complex carbs; can be enjoyed as dal, sambhar, or salads.

# Fruits – Apples, oranges, and other fibre-rich fruits aid digestion and overall health.

# Cruciferous Vegetables – Cauliflower, broccoli, and cabbage are fibre-dense and nutrient-rich.

# Berries – Strawberries, cranberries, and gooseberries provide ample fibre and antioxidants.

# Avocados – A superfood loaded with fibre, vitamins, and healthy fats.

# Flax Seeds – Excellent fibre source; can be added to cereals, chutneys, or chapati dough.

# Mushrooms – Nutritious, fibre-rich, and delicious; easy to incorporate into meals.

# Celery – Low in calories but high in fibre; one cup meets 6% of daily fibre needs.

# Bran – A classic and reliable fibre source to add to your diet.