You Count Your Protein And Calories, But What About Fibre?

Protein often steals the spotlight, but lately, fibre is getting its well-deserved attention — especially with the rise of the 30-30-30 trend. If you’ve seen it floating around on social media, you know the drill: aim for 30 grams of protein, 30 grams of fibre, and 30 grams of healthy fats in each meal. 

It’s not just about digestion; fibre rich diet plays a crucial role in supporting your gut, heart, and even your mood. So, why is everyone buzzing about fibre now? Let’s break it down.

Why fibre is important for your health

Fibre is a type of carbohydrate found in plants that your body can’t digest. It comes in two forms: 

• Soluble (which dissolves in water and helps lower cholesterol) 

• Insoluble (which keeps your digestion on track). 

Think of it as your body’s internal clean-up crew.

Benefits of fibre: More than just digestion

Fibre does more than keep things moving. It:

• Keeps blood sugar stable

• Lowers cholesterol

• Supports heart health

• Reduces the risk of type 2 diabetes and certain cancers

• Feeds your good gut bacteria (which supports immunity and mood!)

How much fibre do you need daily?

Most people don't get enough fibre in their daily diet. The recommended daily targets are:

• 25-30 grams for women 

• Around 38 grams for men

If your diet includes Indian staples like whole wheat, jowar, and bajra, you're already getting a solid foundation since these grains are naturally fibre-rich.

High-fibre foods to add to your diet

Fuel your gut and boost overall health with these delicious, fibre-packed foods. Best sources of fibre foods ahead!

Top 10 fibre foods you should know about

Discover the top 10 fibre foods powerhouse that support digestion and keep you feeling full longer.

1. 🌽 100g corn = ~13.4g fibre
   Boil or roast and toss into salads, soups, or buddha bowls.

2. 🥣 100g oats = ~10.3g fibre
   Simmer into porridge or bake into fibre-rich muffins and bars.

3. 🍞 100g whole wheat = ~12.6g fibre
   Use in rotis, breads, or pasta for a hearty fibre boost.

4. 🥜 100g soybeans = ~15g fibre
   Toss into stir-fries or blend into high-protein hummus.

5. 🍲 100g lentils (raw) = ~11.4g fibre
   Pressure cook into dal or make lentil patties for burgers.

6. 🫘 100g white beans (raw) = ~17.7g fibre
   Soak and cook into soups or mash into dips.

7. 🥒 100g bitter gourd = ~16.6g fibre
   Stir-fry with spices or stuff and bake for a fibre-loaded dish.

8. 🌰 100g almonds = ~11.2g fibre
   Snack on a handful or blend into nut butter.

9. 🥥 100g raw coconut = ~9g fibre
   Grate into chutneys or sprinkle on smoothie bowls.

10. 🍠 100g beetroot = ~7.8g fibre
    Grate into salads, roast, or blend into smoothies.

High-fibre vegetables you should include

Add these high fibre vegetables to your meals for a natural boost in nutrition and gut health.

1.  🥒 100g bitter gourd = ~16.6g fibre
   Stir-fry with spices or stuff and bake for a fibre-loaded dish.

2. 🌱 100g fenugreek leaves = ~4.9g fibre
   Add to parathas or sauté with garlic for a nutrient-rich side.

3. 🍠 100g beetroot = ~7.8g fibre
   Grate into salads, roast, or blend into smoothies.

4. 🌶 100g ladyfinger (okra) = ~4.3g fibre
   Pan-fry till crispy or cook in a tangy curry.

5. 🍆 100g eggplant = ~6.6g fibre
   Grill, roast, or mash into baingan bharta.

6. 🥦 100g raw broccoli = ~3.29g fibre
   Steam lightly or toss raw into slaws and salads.

High-fibre snacks for busy days

Stay on track with these quick, portable high fibre snacks that deliver fibre on the go.

1.  🍓 1 cup strawberries = ~2.2g fibre
   Mix into yoghurt or enjoy as a frozen treat.

2. 🍌 1 banana = ~1.7g fibre
   Add to oats or grab as a pre-workout bite.

3.  🌰 100g almonds = ~11.2g fibre
   Snack on a handful or blend into nut butter.

4. 🥥 100g raw coconut = ~9g fibre
   Grate into chutneys or sprinkle on smoothie bowls.

5. 🥜 100g dry roasted peanuts = ~8g fibre
   Toss into chaats or grind into homemade peanut butter.

How to increase fibre intake safely

Start small and build up gradually. Remember to drink one extra glass of water for every 5 grams of added fibre. Without adequate fluids, fibre can cause bloating or sluggish digestion instead of helping things move smoothly.

Sample high-fibre diet plan for beginners

• Begin your day with chia seeds soaked overnight in curd

• Add berries to your oats, and snack on almonds midday

• Include lentil-based dishes for lunch or dinner

• Incorporate vegetables like broccoli into your meals. 

This approach ensures steady fibre intake throughout the day.

Final thoughts: Making the shift to a high-fibre diet

Remember that juices lose most of their fibre when pulp is strained out, while smoothies retain some, but still less than whole fruits and vegetables. Focus on whole foods in their original form for maximum fibre benefit. The shift to higher fibre intake is a sustainable change that supports long-term health beyond just digestive wellness.