Dietary fibre
What it is and what it does
- Dietary fibre is the part of carbohydrate in plant foods that is not digested in the small intestine. (FAO Food and Nutrition Paper 77 (2003). Food energy - methods of analysis and conversion factors, Chapter 2 (Methods of food analysis))
- Total dietary fibre includes soluble and insoluble polysaccharides, non-digestible oligosaccharides and other compounds such as lignin. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Soluble fibre attracts water and forms a gel during digestion, which slows digestion. (MedlinePlus Medical Encyclopedia: Soluble vs. insoluble fiber (review date 8/25/2026))
- Insoluble fibre does not dissolve in water. (MedlinePlus Medical Encyclopedia (US National Library of Medicine): Fiber (review date 7/22/2026))
- Most high-fibre foods contain both soluble and insoluble fibre. (MedlinePlus Medical Encyclopedia (US National Library of Medicine): Fiber (review date 7/22/2026))
- Caveat: FAO notes that solubility does not reliably predict fermentability, and judges the soluble/insoluble split not useful for energy calculation or to consumers. (FAO Food and Nutrition Paper 77 (2003). Food energy - methods of analysis and conversion factors, Chapter 2 (Methods of food analysis))
- Fibre values depend on the laboratory method used; FAO notes that at least 15 different methods are used in food composition tables. (FAO Food and Nutrition Paper 77 (2003). Food energy - methods of analysis and conversion factors, Chapter 2 (Methods of food analysis))
- Insoluble fibre adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines. (MedlinePlus Medical Encyclopedia: Soluble vs. insoluble fiber (review date 8/25/2026))
- Dietary fibre slows the absorption of carbohydrates and fats and increases the feeling of fullness (satiety). (ICMR-NIN. Dietary Guidelines for Indians 2024)
- In the colon, bacteria can ferment fibre into short-chain fatty acids and gases; short-chain fatty acids are a direct energy source for the lining of the colon. (FAO Food and Nutrition Paper 77 (2003). Food energy - methods of analysis and conversion factors, Chapter 2 (Methods of food analysis))
- Fibre provides less energy than digestible carbohydrate: on average about half of the 4 kcal per gram that carbohydrates provide. (MedlinePlus Medical Encyclopedia (US National Library of Medicine): Fiber (review date 7/22/2026))
- Indian food tables (IFCT 2017) use 8 kJ (2 kcal) per gram for fibre versus 17 kJ (4 kcal) per gram for available carbohydrate. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
Why it matters
- WHO advises everyone older than 10 years to aim for at least 25 g of naturally occurring dietary fibre a day. (WHO fact sheet: Healthy diet (26 January 2026))
- WHO notes that many people do not consume enough dietary fibre. (WHO fact sheet: Healthy diet (26 January 2026))
- Eating a large amount of fibre in a short time can cause gas, bloating and cramps; adding fibre gradually helps. (MedlinePlus Medical Encyclopedia (US National Library of Medicine): Fiber (review date 7/22/2026))
- Very high fibre intake may reduce absorption of minerals such as iron, zinc, magnesium and calcium; high-fibre foods also tend to be rich in minerals. (MedlinePlus Medical Encyclopedia (US National Library of Medicine): Fiber (review date 7/22/2026))
- Water helps fibre pass through the digestive system. (MedlinePlus Medical Encyclopedia (US National Library of Medicine): Fiber (review date 7/22/2026))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man, sedentary work | 30 g/day | recommended intake | ICMR-NIN 2020 |
| Adult woman, sedentary work | 25 g/day | recommended intake | ICMR-NIN 2020 |
| Pregnant woman (guidance) | around 25 g per 1000 kcal g per 1000 kcal | dietary guidance | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020, as given by FSSAI (Direction of 2 Aug 2021); ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Fonio | 16.4 g | FAO WAFCT 2019 |
| Quinoa | 14.66 g | IFCT A009 |
| Bajra (pearl millet) | 11.49 g | IFCT A003 |
| Ragi (finger millet) | 11.18 g | IFCT A010 |
| Jowar (sorghum) | 10.22 g | IFCT A005 |
| Kuttu (buckwheat) | 10 g | USDA FDC 170286 |
| Proso millet | 8.5 g | USDA FDC 169702 |
| Teff | 8 g | USDA FDC 169747 |
| Little millet | 7.72 g | IFCT A016 |
| Rajgira (amaranth) | 7.47 g | IFCT A002 |
| Kodo millet | 6.39 g | IFCT A017 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Fibre is a carbohydrate, but because of how it is digested it does not give the same calories as other carbohydrates. (MedlinePlus Medical Encyclopedia (US National Library of Medicine): Fiber (review date 7/22/2026))
- FAO energy factors for fibre: 0 kJ/g for non-fermentable fibre and 0 to 8 kJ/g (0 to 1.9 kcal/g) for usual foods with mixed fibre. (FAO Food and Nutrition Paper 77 (2003). Food energy - methods of analysis and conversion factors, Chapter 3 (Calculation of the energy content of foods))
- Fibre is the indigestible part of vegetables, fruits, whole grains, pulses, nuts and seeds. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Cellulose is the main fibre in vegetables and whole grains; gums and pectin occur in vegetables, fruits and cereals. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Food-group averages per 100 g raw weight (ICMR-NIN): dry spices 17 g, pulses 12 g, nuts 9 g, millets 7 g, cereals 6 g total dietary fibre. Group averages only. (ICMR-NIN. Dietary Guidelines for Indians 2024)