What is insoluble fibre?

Why insoluble fibre matters

This is the roughage that keeps you regular. Because it adds bulk and speeds things along, insoluble fibre is especially helpful if you tend towards constipation.

Most plant foods contain a mix of insoluble and soluble fibre. A diet with plenty of fibre overall is linked to:

• better gut health
• a lower risk of heart disease, type 2 diabetes and bowel cancer

Many people eat far less fibre than they need, mostly because so much of what we eat is refined.

Insoluble fibre in Indian food

You'll find insoluble fibre in whole grains and their bran, as well as in vegetables, nuts and seeds. Whole grains with their bran include:

• whole-wheat atta (rather than maida)
• dalia
• bajra
• brown rice

Ways to get more:

• Keep the chokar (bran) in your atta instead of sieving it out.
• Eat vegetables and fruit with their peels where you can.
• Choose whole fruit over juice.

Increase slowly and drink plenty of water, since bulkier stools need fluid to pass easily.