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Why is meeting your daily fiber requirement so essential?

  • Digestive Health : Fiber keeps things moving! It supports regular bowel movements, reduces constipation, and fosters a balanced gut microbiome, all of which reduce the risk of digestive issues and colon cancer.
  • Blood Sugar Control : Fiber helps in slowing down glucose absorption, which helps prevent sudden spikes and lowers the risk of type 2 diabetes.
  • Weight Management: By increasing satiety (feeling of fullness), fiber helps control appetite, supporting calorie control and weight management—aiding both weight loss and maintenance.
  • Heart Health : Fiber is great for the heart. It helps reduce levels of LDL (bad) cholesterol, supports healthy blood pressure, and can lower the risk of heart disease.
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Understand your fiber needs, up your intake, and keep your health thriving for years to come!

Your Daily Fiber Need is  

Download Expert Recommendations For You

Dietician Sayali Bhosale

EXPERT RECOMMENDATIONS FOR YOU

Nutritionist

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Dietician Sayali Bhosale

Nutritionist

DAILY FIBER NEED =

As per the Indian Council of Medical Research, Dietary Guidelines for Indians 2024, an ideal plate should look as given below:

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Dietician Sayali Bhosale

Nutritionist

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Ideal Plate

As per the Indian Council of Medical Research, Dietary Guidelines for Indians 2024, an ideal plate should look as given above.

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Power Up with Whole Grains

Aim to make at least 40% of your cereals, whole grains, with every meal. Top Choices: Whole wheat, Brown rice, Millets, Whole oats, Pearl barley (bajra), Rajgira, and Quinoa.

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Boost with Legumes & Beans

Add cooked or sprouted legumes to salads for a fiber-rich boost. Just a half-cup adds 6-8g fiber. Best Picks: Chickpeas((chana) Lentils, Green peas, Green gram (mung), Kidney Beans (Rajma) and Soybeans

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Fill Up on Fruits & Vegetables

Aim for at least five servings daily (about 400g of veggies and 100g of fruits), and eat peels when possible! Pro Tips: Choose whole fruits for snacks and desserts, Eat whole fruits instead of drinking juice and enjoy seasonal varieties for the freshest fiber boost.

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Snack on Nuts & Seeds

Nuts and seeds are perfect for fiber-filled snacks or salad toppers. Enjoy in moderation, as they’re high in calories. Top Picks: Chia seeds, Flax seeds, Pumpkin seeds, Sunflower seeds, Dried coconut, Almonds, Pistachios, Chestnuts & Hazelnuts.

Supplement Smartly

Add a fiber boost to your daily meals with ActiFiber Natural Weight Control. One sachet gives you 8g of soluble fiber and helps you maintain a healthy weight.

Remember: Increase fiber gradually to avoid digestive discomforts like gas or bloating.

To help reach your goal of a healthier, fitter you:

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