Fibre is one of the most under-eaten nutrients in the modern Indian diet — and most people have no idea they’re short. Here’s a simple, honest look at how much you actually need and how to get there.
The daily target
Most nutrition guidelines suggest adults aim for roughly 25–40 grams of fibre a day, with many Indian dietary recommendations landing around 30–40 g. The exact number varies with age, sex and calorie intake, but ~30 g is a useful everyday anchor for a typical adult.
The reality — the “fibre gap”
Surveys consistently find that a large share of adults eat closer to half the recommended amount. Polished grains, less whole fruit and veg, and more packaged food all chip away at daily fibre. That shortfall is what nutritionists often call the “fibre gap.”
Why fibre is worth the effort
Fibre is the part of plant food your body doesn’t digest. In general, it adds bulk and helps things move along, and certain fibres act as prebiotics — food for the friendly bacteria in your gut. It’s a foundational part of a balanced diet.
Simple ways to close the gap
- Keep the skin on fruit and vegetables where you can.
- Choose whole grains (oats, millets, whole wheat) over refined ones.
- Add a handful of legumes — dal, chana, rajma — to more meals.
- Snack on fruit, nuts or seeds instead of packaged options.
- If you still fall short, a daily fibre drink can top you up.
That last point is exactly why we made Too Gutsy: one sachet adds 11 g of fibre to a glass of water — a meaningful chunk of the daily target in a drink that actually tastes good, with no added sugar.