When it comes to maintaining good health, most people pay attention to protein intake, calorie consumption and vitamins. However, one essential nutrient that often gets overlooked is dietary fibre. Fibre plays an important role in maintaining digestive health, preventing constipation, regulating blood sugar levels and managing cholesterol.

Despite being an important part of a balanced diet, many Indians do not consume enough fibre every day. Traditional foods such as dal, whole grains, vegetables, fruits and millets are excellent sources of fibre, but modern eating habits increasingly involve refined flour, white rice and packaged snacks.

According to MS Richa Sharma, Consultant Dietetics at Kailash Deepak Hospital, several common dietary habits prevent people from getting adequate fibre. Here are five mistakes you should avoid.

1. Not Eating Enough Fibre Every Day

One of the biggest mistakes is simply not including sufficient fibre-rich foods in daily meals.

Many people consume meals dominated by white rice, maida-based products and processed snacks while eating very few vegetables, fruits, pulses and whole grains.

This can lead to inadequate fibre intake, which may contribute to constipation and poor digestive health.

Including dal, seasonal vegetables, fruits and whole grains in everyday meals can help improve fibre consumption.

2. Assuming That Fibre Is Only Found in Salads

Another common misconception is that eating salads is the only way to increase fibre intake.

In reality, several everyday Indian foods are excellent sources of dietary fibre. These include:

• Dal, chickpeas and kidney beans.

• Oats and millets.

• Whole wheat flour and brown rice.

• Almonds, walnuts and other nuts.

• Chia seeds, flaxseeds and pumpkin seeds.

• Apples, guavas, pears and other fruits.

You do not need to depend entirely on salads. Including different fibre-rich foods in your regular meals can make it easier to meet your daily requirements.

3. Increasing Fibre Intake Suddenly

Some people start consuming large quantities of fibre-rich foods only after experiencing constipation or digestive problems.

However, suddenly increasing fibre intake can cause gas, bloating, abdominal discomfort and changes in bowel movements.

The digestive system needs time to adjust to higher fibre consumption. Therefore, it is better to increase your intake gradually.

Drinking sufficient water is equally important because fibre absorbs water and helps maintain regular bowel movements.

4. Removing Fruit and Vegetable Peels Unnecessarily

Many people peel fruits and vegetables before eating or cooking them, even when the peel is edible.

However, the skin of several fruits and vegetables contains a significant amount of dietary fibre. Removing it unnecessarily can reduce the overall fibre content of your meal.

For example, apples, pears, potatoes and cucumbers can provide additional fibre when their edible skins are consumed.

Always wash fruits and vegetables properly before eating them. Choose whole fruits instead of relying entirely on fruit juices, which generally contain much less fibre.

5. Choosing Refined Grains Instead of Whole Grains

Replacing whole grains with refined alternatives is another common dietary mistake.

White bread, maida-based products and polished white rice generally contain less fibre than their whole-grain alternatives because processing removes much of the fibre-rich outer layers.

Instead, consider including whole wheat flour, oats, brown rice, millets and other whole grains in your meals.

These foods can support digestion and help you feel full for longer.

How Can You Increase Fibre Intake Through Your Daily Diet?

Making a few simple changes to your eating habits can significantly improve your fibre consumption.

• Include vegetables in both lunch and dinner.

• Eat one or two whole fruits every day.

• Add dal, chickpeas, rajma or other legumes to your meals.

• Replace refined grains with whole-grain alternatives.

• Include nuts and seeds in appropriate portions.

• Drink enough water throughout the day.

For most adults, a daily fibre intake of around 25–30 grams is a useful general target, although individual requirements may vary.

If you experience persistent constipation, frequent bloating or unexplained changes in bowel habits, consult a healthcare professional instead of relying on supplements or self-medication.

Remember, fibre is not just important for digestion. Consuming an adequate amount as part of a balanced diet can also support heart health, blood sugar management and overall well-being.