Dietary Fibre
The non-digestible carbohydrates that feed your gut microbiome, slow glucose absorption, lower cholesterol, and are the single most documented dietary predictor of longevity.
— Definition
Dietary fibre encompasses non-digestible carbohydrates and lignin found in plant foods. Classified as soluble (viscous, fermentable — lowers LDL, slows GI absorption) and insoluble (non-fermentable — adds bulk, speeds transit).
— In Detail
Soluble fibre forms a gel in the small intestine, slowing glucose absorption (reduces GI of the meal) and binding bile acids (reducing LDL cholesterol). Types: beta-glucan (oats, barley — most clinically proven for cholesterol), pectin (fruits), galactomannan (fenugreek), guar gum, psyllium. Insoluble fibre (cellulose, hemicellulose, lignin) adds stool bulk, prevents constipation, and speeds intestinal transit. Both types feed different gut bacteria. WHO recommendation: 25–38g/day. Average Indian intake: 12–18g/day. Traditional Indian diet (pre-1980s): 30–45g/day. The shortfall is explained almost entirely by the shift from whole grains to refined flour and polished rice.
— Why It Matters
Every 10g/day increase in dietary fibre is associated with a 11% reduction in cardiovascular mortality, 12% reduction in cancer mortality, and 16% reduction in overall mortality (European Prospective Investigation into Cancer — 500,000 person study). Traditional Indian millets deliver 8–14g fibre per 100g. Polished rice delivers 0.3g. The switch away from millets is one of the most consequential nutritional changes in Indian dietary history.
— Related Terms
— See in Field Guide
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