How to include fibre in every meal? A nutritionist shares how she meets her daily quota with three meals

Indian Express

2 days ago

'Fibre is boring. Fibre causes bloating. Fibre is just for constipation.' Sounds familiar? I've heard these lines from so many women who are trying to eat clean but still struggling with belly fat, sugar cravings or that heavy, bloated feeling after meals.
But here's the truth: Fibre is one of the most powerful tools for fat loss, hormone balance and fixing your gut. It's not just about digestion — it actually helps you feel full, reduces inflammation, supports insulin sensitivity (so important for PCOS, thyroid and diabetes) and even stabilises your moods.
The problem? We think we're eating enough fibre but we're not. Most of my clients think having two pieces of carrot or cucumber on their plate would be enough. But when I actually show them how much fibre they're missing, it's a big eye-opener.In most Indian urban diets, the average fibre intake is just 10–12 gm/day, while what your body actually needs daily is 15 gm per thousand calories. That amounts to 25 – 30 gm at least per day. And no, a spoon of salad on the side doesn't count.
Here's how I build fibre into my day without complicating my meals:
I keep it clean and local — no fancy stuff.
What I eat:
• 1 moong dal chila with lauki + green chutney → 4 – 5 gm fibre
• 1 seasonal fruit with skin (like guava or apple) → 3 – 4 gm fibre
• 1 tsp soaked chia or garden cress (halim) seeds in water → 4 gm fibre
Fibre from breakfast: 10 – 12 gm
No skipping sabzi here — it's the hero of the plate.
My go-to lunch:
• 2 phulkas (with ghee) → 3 gm
• 1 bowl bhindi or mixed veg sabzi → 4 gm
• 1 bowl rajma or dal → 6 – 7 gm
• Fresh kachumber salad → 3 gm
Fibre from lunch: ~15–16 gm
I keep dinner light but still rich in fibre — just more cooked, less raw (to avoid bloating).
Example dinner:
• Vegetable khichdi (rice+moong+lauki, carrots, peas) → 6 gm
• Stir-fried greens (like palak or methi) → 3 gm
• Beetroot curd or sautéed salad → 2 gm
Fibre from dinner: ~10–11 gm
Total Fibre for the Day: ~35–39 gm
And the best part? I'm not eating anything fancy or imported. Just real food. Cooked at home. With roti, rice, dal, sabzi, fruit and some smart add-ons like chia or salad.
• Don't skip vegetables. Make them 50 per cent of your lunch and dinner plate.
• Rotate your grains — try jowar, bajra, millets.
• Add one fruit (with skin!) and one bowl of salad daily.
• Sprinkle chia, flax or garden cress seeds in water, curd or smoothie.
• Use ghee — it helps fibre digest better and reduces bloating.
• And most importantly — don't fear fibre. Learn to work with it.
In case you have serious gut issues, make sure you talk to a gastroenterologist to optimise use.
(Batra is a nutritionist and fitness coach)