The Fibre Gap: How Far Are Indians from Their Daily Fibre Needs?

Have you ever wondered if you’re getting enough fibre in your diet? Or why does your digestive system feel sluggish, even though you eat what seems like a balanced meal?

The truth is, millions of people in India aren’t meeting their daily fibre needs, which could be impacting their overall health. 

In this blog, we’ll take a deep dive into the fibre gap in India, comparing current fibre consumption to the recommended daily intake, and exploring how different age groups, genders, and income levels contribute to this issue.

We’ll also highlight simple ways to increase fibre in your diet and bridge this gap for better health and well-being.

Understanding the Fibre Gap: What’s Really Going On?

The ICMR recommends a mean fibre intake of 30g per day for adult men and 25g per day for women. Things are improving, but the gap remains significant, as many individuals still fall short of these recommendations^[1].

Furthermore, the true problem lies not only in the number of fibres one is taking but also in the quality and sources of the fibres. Cereals provide a large share of fibre intake in India, accounting for approximately 56% of total fibre intake^[2]. 

But pulses, fruits, and nuts contain very little less than they should have. They are nutrient-rich and provide various fibres needed in the digestive process and overall wellbeing.

Aashirvaad Atta with Multigrains collaborated with renowned dietitians to develop the My Meal Plan test. The test determines how much fibre you eat per day and then creates a meal plan tailored to you.

National Data: How Far Are We from the Goal?

The gap between the average fibre intake and the recommended daily intake (RDA) of fibre is termed the fibre gap. The Council on Energy, Environment, and Water (CEEW) is one of the largest repositories of national statistics on fibre consumption and has been conducting studies to understand the fibre gap in India by examining household consumption rates. According to their findings^[3]:

• 2011–12: Average fibre intake was 28.4 g/day.
• 2023–24: Average fibre intake improved to 31.5 g/day.

Despite the narrowing gap between mean consumption and the RDI, it remains very wide, as 42 per cent of households do not meet 90 per cent of the recommended fibre intake. This has increased to 57.1% in 2011-12, but the turnaround has not yet reached the recommended levels.

Deficiency of Fruit Fibre: The lowest-earning households, particularly those in the lowest decile, are getting only 0.7 g/day of fruit fibre, which is equivalent to only 2 bananas a week.

This demonstrates that the gap of fibres is not only a matter of quantity, but also a matter of the source of that fibre. The available diets are overly reliant on cereals, while other, more nutritionally balanced options, such as pulses, fruits, and nuts, are left out, which are crucial for digestive health.

The Fibre Sources: Are We Getting It from the Right Foods?

The point of filling the fibre gap is not to increase the total amount of fibre, but to make the range of fibre sources more diverse. The present dietary practices amongst Indians are imbalanced, with cereals accounting for 56 per cent of the total fibre content. 

Below is the table showing the average dietary fibre content in various food groups, sourced from the National Institute of Nutrition (NIN).

(Source: Indian Food Composition Table 2017 and Nutritive Values of Indian Foods)

As may be seen, cereals are taking over the fibre intake, yet they are not as nutrient-dense as pulses, fruits, and nuts. Fibre-rich vegetarian food is deficient in a large part of the Indian diet, and it is time to change that fact.

How Much Fibre Do Indians Really Need?

The fibre gap is best understood by knowing how much fibre Indians should consume daily. The Indian Council of Medical Research (ICMR) provides Adequate Intake (AI) values for dietary fibre, which are widely used in dietary planning. The AI targets of adults and children are as follows. 

According to the recent RDA (2020), the daily Dietary Fibre intake varies with Age, Gender & Physical activity as follows:

(RDA for Indians-ICMR-NIN-2020)

For comparison, the minimum recommended fibre intake for adults aged 10 years and older is 25 g/day, according to the World Health Organisation (WHO).

Aashirvaad Atta with Multigrains developed the Digestion Quotient. You can now determine your own digestion score with a 2-minute questionnaire that asks you questions about your digestive health.

Did You Know? Vegetarian vs Mixed Diets: Which one Matters?

Vegetarian diets in India are more likely to include vegetables, especially green leafy vegetables (GLVs). But in relation to total fibre consumption, there is no difference between vegetarians and non-vegetarians.

However, there is a twist: vegetarians are more likely to consume fewer pulses and nuts, which are essential sources of protein and fibre. Thus, vegan foods are not only high in vitamins and minerals, but vegetarians may also be deprived of certain fibre and protein sources that other foods provide.

Ways to increase Fibre in the Diet

• Choose fibre-rich whole grains & Multigrain cereals like Whole wheat, oats, millets, brown rice, etc.
• Try to include fruits and vegetables in every meal of the day in the form of salad, sabji, curry, soups, smoothie & juice.
• Snack on high fibre fruits, dried fruits, nuts & seeds throughout the day.
• For breakfast, switch from white bread toast, white pasta, and rice-based dishes to whole-grain breads, wheat pasta, oats, multigrain bread, and millets, as they are higher in fibre.
• Consume vegetables in raw, steamed, stewed, baked & grilled form
• Relish desserts and baked goods made with whole wheat, oats, bran, barley, wheat semolina, Vermicelli, nuts, and seeds, such as oatmeal cookies, multigrain crackers, whole wheat brownies, etc.
• Try to include legumes and pulses in your diet in the form of lentil soup, gravies, side dishes, sprout salad, boiled chickpeas, and kidney bean salads.
• Include porridges made with multigrain and millet, such as finger millet, Foxtail millet, Jowar, Bajra & oats. Filling the fibre gap does not simply mean eating more fibre; it is about making better, healthier food decisions. 

Practical Solutions: How to bridge the Fibre Gap.

The following are ways in which you can add fibre intake easily during the day:

Breakfast: Get Your Morning off to a Good Start.

• Vegetable and Peanut Upma or Poha: Replace the biscuits and tea with upma or poha made with vegetables like carrots, peas, and tomatoes. Peanuts will be added in addition to fibre and protein.
• Idli/Dosa: Combine sambar with idli or dosa, other than chutney. Sambar made with lentils is an excellent source of fibre from pulses.

Lunch/Dinner: Fibre of Pulses and Whole Grains.

• Dal, Rajma, or Chole: Have 1 katori (small bowl) of dal or dishes that contain legumes a day. They are large sources of fibre in the Indian diet.
• Whole Wheat and Millet Flour: You can combine whole wheat and millet flour with your roti or rice to add fibre while still having a good meal.
• Snacks: Select Fibre-Rich, Healthy Snacks.
• Roasted Chana or Peanuts: Replace chips and biscuits with roasted chana or roasted peanuts. They are protein and fibre-rich.
• Whole Fruits or Sprouts Chaat: Use whole fruits such as apples or pears. Alternatively, sprouts chaat is a healthy, fibre-rich snack.

Fibre-Rich Portion Examples

• 100 g of dal/legume – 9-25 g of total fibre. Every dal/pulse has a different amount of fibre.
• 2 cups of vegetables per day =  ~3–5 g of fibre
• 1 fruit daily = ~2–3 g of fibre
• 1/8th nuts/roasted chana/day = ~2–4 g of fibre

Key Takeaways

• Add simple, in small amounts, high-fibre foods.
• Pay attention to the increased consumption of vegetables, pulses, whole grains, and healthy snacks.

These are simple modifications that will help you seal the fibre gap and improve your overall health. With these tips, you will not only meet your daily fibre requirements but also improve digestion, boost energy levels, and reduce your risk of developing a chronic disease.

The Bottom Line: Make Every Meal Count

Closing the fibre gap is a major issue that can be addressed by making small but meaningful additions to your daily meals. Increase intake of fibre-rich foods, such as vegetables, pulses, whole grains, and fruits, as well as healthy snacks. 

These easy replacements will help you achieve your daily fibre goals, improve digestion, and manage your risk of chronic diseases such as heart disease, diabetes, and obesity. Also, it is important to remember that a balanced diet is the key to long-term health benefits. 

When you make these fibre-rich foods part of your daily routine, you will be feeding your body in a way that supports a healthy state of health. Nevertheless, a medical expert or a nutritionist should conduct additional consultations before making drastic changes to your diet, particularly if you already have health issues. 

Fibre gap can be a simple, efficient way to enhance your long-term health with the right approach.

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