What is fibre?

Why fibre matters

NHS recommends 30g of fibre a day for adults, yet most people eat only about two-thirds of that.

NHS says eating plenty of fibre is linked to a lower risk of:

• heart disease
• stroke
• type 2 diabetes
• bowel cancer

It also helps prevent constipation. Fibre also helps you feel full and can support steadier blood sugar and cholesterol, which is useful if you're managing diabetes, PCOS or your weight.

Fibre in Indian food

Choose whole-wheat atta over maida, and bring in jowar, bajra, ragi, dalia or brown rice.

Easy ways to add more:

• Have dal, rajma or chana at most meals.
• Keep the skin on vegetables and fruit where you can.
• Eat whole fruit rather than juice.
• A spoon of roasted alsi (linseed) or a small handful of nuts makes an easy snack.

Increase fibre gradually and drink plenty of water, since a sudden jump can leave you gassy and bloated.