Weight loss is a tough journey; almost every individual who has embarked on this journey at least once in life will definitely agree to this. From consistency to diet, everything needs to be in the right proportion if you are planning to lose weight. Even if an iota of the effort goes out of the way the entire result collapses.

Diet plays a key role in deciding whether you can lose weight or not or even if you lose it whether you can maintain it for a long time.

Of all the nutrients that our body needs on a daily basis to maintain several functions, fibre plays a central role; though unfortunately it is ignored in the diet.

Dietary fiber , commonly referred to as fiber, is a type of carbohydrate found in plant-based foods that the body cannot digest. Unlike other carbohydrates, fiber passes through the digestive system relatively intact, providing various health benefits.



There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance that helps lower cholesterol and regulate blood sugar levels. Foods like oats, fruits, and legumes are rich in soluble fiber. Insoluble fiber , found in whole grains, nuts, and vegetables, adds bulk to stool, promoting healthy digestion and preventing constipation.

Most people have a daily fibre gap of around 10 grams a day
A normal adult should consume atleast 30 grams of fibre in a day.

“We’re supposed to eat 30 grams of fibre a day, yet only one in 10 UK adults actually manage to consume that quantity,” Dr Binita Kalaria, told the Mirror UK. “Most people have a significant daily ‘fibre gap’ of around 10 grams a day," the GP added.

This highlights the lack of a balanced diet and how this unintentionally impacts the weight of youngsters mostly, who rely on processed foods.

“This means people don’t prioritise high fibre foods because they don’t know about the benefits or can’t recognise the best fibre sources when they’re in the supermarket,” adds Dr Kalaria. “But, with a bit of planning, it’s simple to plug the fibre gap.”

Here's how you can add fibre to your daily diet
Swap refined grains like white rice and maida (refined flour) with whole grains such as brown rice, whole wheat, millets (bajra, ragi), and quinoa. Start your day with fiber-packed options like oats or daliya (broken wheat) porridge.



Lentils (dal), chickpeas (chana), kidney beans (rajma), and black-eyed peas (lobia) are excellent sources of fiber. Include them in meals through dals, curries, or salads. Opt for sprouted lentils for added nutrition.

Indian cooking naturally incorporates vegetables. Add fiber-rich options like spinach, carrots, beans, and pumpkin to your sabzis or stir-fries. Aim for a colorful plate to maximize nutrients.

Snack on fresh fruits like guava, papaya, oranges, and apples. They provide both fiber and essential vitamins.

Include almonds, walnuts, chia seeds, and flaxseeds in your diet as snacks or by sprinkling them over curd or salads.