Most adults benefit from about 25–29 g of dietary fibre a day. A large WHO-commissioned review found people eating the most fibre had 15–30% lower rates of death and heart disease than those eating the least. Most people worldwide eat under 20 g a day.
Last updated: November 2026
The problem
Protein gets all the attention right now. Fibre, the part of plant food your body can't digest, quietly gets left out. Busy days mean more packaged snacks, refined atta and white rice, and fewer whole dals, vegetables and fruit.
The result: most of us fall short, and we rarely know by how much.
Why it happens
Fibre slows how fast food moves through your gut. Soluble fibre forms a gel that slows the release of glucose from a meal. Insoluble fibre adds bulk and helps things move. Gut bacteria also ferment some fibres, which supports gut health.
What the research found
A WHO-commissioned series of systematic reviews covered around 135 million person-years of data from observational studies and 58 clinical trials (Reynolds et al., 2019). People who ate the most fibre had:
- 15–30% lower death rates from all causes and from heart disease
- Lower rates of coronary heart disease, stroke, type 2 diabetes and colorectal cancer
The biggest benefits appeared at 25–29 g a day, and higher intakes may help even more. In trials, more fibre also meant lower body weight, blood pressure and cholesterol.
What to do
- Add, then build. Increase fibre slowly over a couple of weeks so your gut can adjust, and drink enough water.
- Make dal and legumes daily. Whole moong, rajma, chana and lobia are some of the richest everyday sources.
- Choose whole grains. Swap some white rice or maida for whole wheat, brown rice or millets. See millets vs white rice.
- Fill half your plate with vegetables. And eat them first. See why food order matters.
- Eat fruit whole. Juice loses most of its fibre.
- Top up if you need to. If food alone isn't getting you there, a soluble fibre supplement such as partially hydrolysed guar gum (PHGG) is one option. A meta-analysis of small studies found PHGG increased bowel movement frequency with no reported side effects (Kapoor et al., 2017). Trulo Sunfiber® Soluble Fiber is PHGG. A supplement works best as a top-up to whole foods, not a replacement.
Did you know? Most people worldwide eat less than 20 g of fibre a day, well below the 25–29 g range linked to the biggest benefits (Reynolds et al., 2019).
FAQ
How much fibre should I eat per day?
Research links about 25–29 g a day to the greatest health benefits, and more may help further. Increase slowly and drink enough water.
Which Indian foods are high in fibre?
Whole dals and legumes (rajma, chana, moong), whole grains and millets, vegetables, fruit eaten whole, and seeds such as flax.
Does fibre help with blood sugar?
Soluble fibre slows how fast glucose from a meal enters the blood, and high-fibre diets are linked to lower type 2 diabetes risk.
Can too much fibre cause bloating?
Yes, especially if you increase it quickly. Add fibre gradually over a couple of weeks and drink more water.
Where to buy
Trulo Sunfiber® Soluble Fiber: trulofoods.com · Amazon
This article is for information, not medical advice. If you have diabetes or take medication, talk to your doctor before changing your diet.
References
- Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 2019.
- Kapoor MP, et al. Impact of partially hydrolyzed guar gum (PHGG) on constipation prevention: a systematic review and meta-analysis. Journal of Functional Foods, 2017.
