What is fibre, and what kinds are there?
Fibre is the part of plant food your own enzymes cannot digest. It comes in two broad types, and most plant foods contain both:
- Soluble fibre forms a gel in water. It slows digestion, helps steady blood sugar and supports healthy cholesterol. Found in oats, dal, rajma, chana, apples and isabgol (psyllium).
- Insoluble fibre adds bulk and keeps things moving. Found in whole wheat, bran, vegetables and the skins of fruit.
How fibre feeds your gut
Your large intestine is home to trillions of bacteria, your gut microbiome. Fibre is their main food. When they ferment it, they produce short-chain fatty acids, mainly acetate, propionate and butyrate, which nourish the cells of the gut lining and play a role in immune and metabolic health.
Dietary fibre shapes the gut microbiome, and the short-chain fatty acids bacteria produce from it help maintain the gut barrier and influence metabolism and immunity. Low-fibre diets reduce microbial diversity.
Source: Makki K et al. (2018). Cell Host & Microbe.Why fibre is worth taking seriously
A large set of systematic reviews and meta-analyses found that people eating the most fibre had 15–30% lower risk of death from all causes and of heart disease, stroke, type 2 diabetes and bowel cancer than those eating the least. The biggest benefits were seen at about 25–29 g a day, with more fibre linked to further benefit.
Source: Reynolds A et al. (2019). The Lancet.Most people eat less than that. Fast, refined diets with white bread, polished rice and packaged snacks are low in fibre, even when they are high in calories.
How should athletes time fibre?
Fibre is great for daily health but bad timing before a hard session. It slows digestion and adds bulk, and high-fibre or high-fat meals close to exercise are linked to stomach problems such as cramps, bloating and urgent toilet trips.
Between 30% and 50% of athletes report gastrointestinal complaints during exercise. Eating high-fibre, high-fat or high-protein meals shortly before exercise raises the risk.
Source: de Oliveira EP, Burini RC, Jeukendrup A (2014). Sports Medicine.- Main fibre meals: away from training, for example breakfast and dinner on a morning or evening training day.
- 2–3 hours before hard sessions: keep it lower in fibre and fat.
- Race or match day: many athletes cut fibre the day before and on the morning of the event.
Easy high-fibre foods from an Indian kitchen
| Food | Why it helps |
|---|---|
| Dal, rajma, chana, moong | Fibre plus plant protein |
| Millets: bajra, jowar, ragi | Whole grains richer in fibre than polished rice |
| Whole-wheat roti, oats, daliya | Easy daily swaps for refined flour |
| Isabgol (psyllium husk) | Concentrated soluble fibre |
| Fruit with skin, guava, vegetables | Fibre plus vitamins and water |
Increase fibre slowly over a couple of weeks and drink more water as you do, or you may get gas and bloating along the way.
Your gut is where recovery begins. Feed it as carefully as you feed your muscles.
GritxLabs Editorial Team
What we are working on
To make daily fibre easier, GRIT. Fiber is in development: a daily fibre powder you stir into water or a smoothie. We will share the full formula at launch. No added sugar and 100% vegetarian, like every GRIT. product.
What this means for you
- Aim for at least 25–29 g of fibre a day from whole foods.
- Mix soluble and insoluble fibre: dals, millets, vegetables and fruit.
- Time it: keep big fibre meals away from hard sessions.
- Increase slowly and drink more water.
Frequently asked questions
How much fibre do I need per day?
Research links about 25–29 g a day or more with the biggest health benefits. Most people eat less than that.
Should athletes eat fibre before training?
Not right before hard sessions. High-fibre meals close to exercise raise the risk of stomach problems, so eat them 2–3 hours or more away from training.
What are good Indian sources of fibre?
Dals, rajma, chana, millets like bajra, jowar and ragi, whole-wheat roti, oats, isabgol, vegetables and fruit with the skin.
Why does more fibre make me bloated?
Your gut bacteria need time to adjust. Increase fibre slowly over a few weeks and drink more water.
References
- Reynolds A et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445.
- Makki K et al. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell Host & Microbe, 23(6), 705–715.
- Dahl WJ, Stewart ML (2015). Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861–1870.
- de Oliveira EP, Burini RC, Jeukendrup A (2014). Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Medicine, 44(Suppl 1), S79–S85.
This article is for general education and is not medical advice. Talk to a doctor or registered dietitian before changing your diet or supplements, especially if you are pregnant, nursing, under 18, taking medication or have a health condition.