India Fibre Deficiency Crisis is drawing growing attention after leading gastroenterologists warned that nearly 70% of Indians may not be meeting recommended daily fibre intake levels. Health experts link this shortfall to a steady rise in fatty liver, bloating, and metabolic disorders, particularly in urban areas where processed and refined foods have increasingly replaced traditional fibre-rich diets.
Health specialists note that rapid dietary shifts toward refined carbohydrates, processed foods, and low-vegetable consumption have reduced average fibre intake over the past decade. Fibre, found primarily in whole grains, fruits, vegetables, legumes, and seeds, plays a key role in digestive health, blood sugar regulation, and cholesterol control.
Urban Diet Patterns Under Scrutiny
Doctors across major cities report an increase in patients presenting with non-alcoholic fatty liver disease (NAFLD), insulin resistance, and persistent gastrointestinal discomfort. While multiple factors influence these conditions, including sedentary lifestyles and high sugar consumption, inadequate fibre intake is being identified as a common underlying issue.
Medical professionals explain that fibre helps maintain gut microbiome balance and supports regular bowel movement. A lack of fibre may disrupt digestive function and contribute to inflammation, which is often linked to metabolic diseases.
Public health experts have also pointed out that India’s traditional diets historically included fibre-rich staples such as millets, whole pulses, and fermented foods. However, dietary habits have gradually shifted toward polished rice, refined wheat flour, and packaged foods in many urban households.
Ancient Grains Regain Popularity
In response to these concerns, so-called “ancient grains” are witnessing renewed interest. Staples like Ragi and Sattu are increasingly being promoted by nutritionists as accessible and affordable ways to improve fibre intake.
Ragi, also known as finger millet, is naturally rich in dietary fibre and calcium. Sattu, traditionally consumed in parts of eastern and northern India, is made from roasted gram flour and contains protein along with fibre. Nutritionists suggest incorporating such foods into daily meals through porridges, rotis, or beverages.
Dieticians caution, however, that simply adding one ingredient is not enough. Balanced meal planning, including a variety of vegetables, fruits, and whole grains, is essential to meet daily fibre targets.
Lifestyle Reset Stories Gain Attention
Beyond clinical warnings, lifestyle writers have highlighted individual cases that reflect the impact of dietary change. A widely discussed example involves a 36-year-old resident of Kerala who reportedly reduced heart disease risk factors after making structured dietary adjustments with family support.
According to accounts shared by health practitioners familiar with the case, the individual shifted from a high-refined-carb diet to meals centred on vegetables, whole grains, and legumes. Regular physical activity and portion control were also part of the approach. Follow-up medical assessments reportedly showed improvements in cholesterol levels and weight management.
Health experts emphasise that such lifestyle resets are not quick fixes but require sustained changes. Family involvement, they say, often improves adherence and long-term outcomes.
Recommended Intake and Practical Steps
The Indian Council of Medical Research (ICMR) recommends an average daily fibre intake of 25–40 grams for adults, depending on age and gender. However, surveys suggest that many urban Indians consume significantly less than this range.
Nutritionists recommend practical steps such as replacing refined flour with whole wheat, adding one additional serving of vegetables to each meal, choosing fruit over processed snacks, and incorporating millets into weekly menus.
Doctors also advise gradual increases in fibre intake to avoid digestive discomfort. Adequate water consumption is essential when increasing fibre consumption.
A Preventive Health Opportunity
Medical professionals view the fibre deficiency issue as both a warning and an opportunity. Preventive dietary changes, they note, are cost-effective and can reduce long-term health risks.
While broader public health awareness campaigns may take time to scale, individual households can make incremental adjustments. As awareness grows, the renewed focus on traditional grains and balanced eating patterns may help address what experts describe as an emerging but preventable health challenge.
For now, gastroenterologists stress a simple message: small, consistent dietary improvements can play a significant role in long-term metabolic and digestive health.
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Edited by – VVS Koushik