Include Fibrous Foods In Daily Diet For Good Digestive Health

| February 10 , 2018 , 13:15 IST

Fibre is an important part of a healthy balanced diet as it helps to improve our digestive health. Many people don't meet the complete fibre requirement which on an average should be at least 30g a day whereas most people in India intakes about 18g of fibre per day.

The average amount of recommended dietary fibre per day should be:

2-5-year-old: 15g

5-11-year-old: 20g

11-16-year-old: 25g

16-18-year-old: 30g

18-40-year-old: 35g

Fibres are both soluble and insoluble, each of which helps your body in a different way, thus a normal healthy diet should include both the types.

Soluble fibre

Soluble fibre dissolves in the water in your digestive system. It helps to reduce the amount of bad cholesterol in your blood. If you often experience frequent constipation, gradually increasing sources of soluble fibre can help soften your stools and make them easier to pass.

Foods that contain soluble fibre include:

Oats and Barley

Fruit, such as Bananas and Apples

Root Vegetables, such as Carrots and Potatoes

Golden Linseeds

Insoluble fibre

Insoluble fibre doesn't dissolve in water. It passes through your gut without being broken down and helps other foods move through your digestive system more easily. Insoluble fibre keeps your bowels healthy.

Good sources of insoluble fibre include:

Wholemeal Bread



Nuts and Seeds (except golden linseeds)

Eating foods high in fibre will make you feel active for longer. This may also help you in losing some fat, gradually balancing your overall weight. Fibre is only found in foods that come from plants.

If you need to increase your fibre intake, it's important that you do so gradually. A sudden increase may cause stomach cramps. It's also important to make sure you drink plenty of fluid. You should drink approximately 1.2 litres (six to eight glasses) of fluid a day, or more while exercising or when it's hot.