Not Getting Enough Fibre? These Everyday Food Choices Can Help You Reach 25g Each Day

Getting enough dietary fibre every day can be difficult, even for people who regularly eat vegetables and try to maintain a healthy diet. Foods such as cucumber, tomato and cabbage are nutritious choices and can contribute to overall fibre intake. However, simply combining these vegetables in a salad may not be enough to help you reach a daily target of around 25 grams of fibre. Nutritionist Lovneet Batra suggests looking beyond raw vegetables and making a few simple changes to everyday meals to increase fibre intake.

Fibre is an important part of a balanced diet and is naturally found in plant-based foods. It can support digestive health and contribute to feelings of fullness, making fibre-rich foods useful as part of regular meals. However, the amount of fibre a person gets depends on the overall composition of their diet. A meal containing a small portion of vegetables may provide some fibre, but relying on vegetables such as cucumber, tomato and cabbage alone can make it difficult to consistently reach a higher daily target. Including different types of fibre-rich foods throughout the day can therefore be a more practical approach.

One option suggested by Batra is to include whole grains and traditional cereals such as dalia, ragi and jowar. These foods can be incorporated into familiar meals without requiring a complete change in eating habits. Dalia, for example, can be prepared as a savoury breakfast or meal, while ragi and jowar can be used in rotis and other preparations. Choosing these foods more often can help diversify the sources of fibre in the diet. They can also be combined with vegetables, pulses or legumes to create meals that contain several nutrient-dense food groups.

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Pulses and legumes are another important category to consider when trying to increase fibre intake. Foods such as dal, beans and other legumes can be included in regular Indian meals and provide fibre along with other nutrients. Dal can be served with rice or roti, while beans and other legumes can be incorporated into curries, salads or other preparations. Rather than treating fibre as something that needs to be added separately, incorporating these foods into meals can make it easier to increase overall intake as part of a normal eating pattern.

Another useful strategy is to spread fibre-rich foods across the day instead of trying to consume a large quantity in one meal. Breakfast, lunch, snacks and dinner can each contribute to the overall daily intake. For example, a whole-grain breakfast can be followed by a lunch containing dal and vegetables, while legumes or other fibre-rich foods can be included later in the day. This approach provides greater variety and can make it easier to maintain the habit over time. People who are increasing their fibre intake should also ensure they drink enough fluids, as adequate hydration is important when consuming more fibre.

Ultimately, reaching a daily fibre goal is less about eating a very large salad and more about building variety into the diet. Cucumber, tomato and cabbage remain healthy foods, but they can be complemented with whole grains such as dalia, ragi and jowar, along with pulses and legumes. Small substitutions and additions to regular meals can help improve fibre intake without making the diet complicated. Anyone with specific dietary requirements or digestive concerns should consider seeking personalised advice from a qualified healthcare or nutrition professional before making significant dietary changes.

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