Fiber Is Having a Comeback: Why Indians May Need to Think Beyond Protein

There was a time when nobody seemed to care about protein.

Now, it is everywhere.

Protein bars. Protein cereals. Protein yogurt. Protein shakes. High-protein snacks. Protein coffee. 

And I am not saying protein is not important. It absolutely is.

But somewhere along the way, we have become so focused on protein that I think we have forgotten another nutrient that has been sitting on our plates all along.

Fiber.

And if you are Indian, this is a conversation worth having.

Because when we talk about improving our diet, especially for weight loss, muscle building or metabolic health, the first question is often: “How much protein am I getting?”

Maybe we should also be asking: “How much fiber are you getting?”

Fiber is not just about... going to the toilet.

This is probably the biggest misconception about fiber. For years, fiber was mainly associated with bowel movements.

“Eat more fiber if you are constipated.” That is true but it is only a small part of the story. Dietary fiber is the part of plant food that our digestive system cannot completely break down and absorb in the small intestine. And that is exactly what makes it interesting.

• Some fibers add bulk up and help move food through the digestive system.

• Some can slow digestion and the absorption of nutrients.

• And some are fermented by the microorganisms living in our gut.

• So fiber is not for simply passing through your body doing nothing.

• Your gut microbes can actually use it.

When some fibers get into the colon they become fermented by bacteria which results in formation of compounds known as short-chain fatty acids such as acetate, propionate, butyrate, and so on.

These compounds play an important role in the communication between the intestines and the organism and in different functions of the gut.

In simpler terms, fiber consumption means not only feeding your own body, but also feeding your gut microbiome which should make us view fiber from a completely different perspective.

When we speak about fiber consumption, a very interesting fact is that many research studies conducted by different scientists have shown a clear correlation between the amount of fiber consumed everyday and the overall risk of developing multiple health problems.

Such studies have shown that eating around 25-29 grams of fiber daily brings many benefits to our health, and in case we continue increasing the amount of fiber in our diets, we will be able to reap even greater effects.

But here is the problem.

Many people are nowhere near that level.

A recent 2026 study focusing on dietary fiber perceptions among South Indian women notes that average fiber intake in India is estimated at around 15 to 20 grams per day with relatively few adults reaching recommended levels.

So we have an interesting situation. We are talking constantly about how to get more protein. But many people may still not be getting enough fiber. And I think we need to change that conversation.

The Indian diet already has some very good sources of fiber.

This is the part I actually find quite interesting. We don't necessarily need to import a “high fiber diet” from somewhere else. A lot of the foods that have traditionally been part of Indian diets already contain fiber.

• Dal.

• Rajma.

• Chana.

• Whole grains.

• Millets.

• Vegetables.

• Fruits.

• Nuts.

• Seeds.

And many of our traditional meals naturally combine several of these foods.

The 2024 ICMR-NIN Dietary Guidelines specifically identify cereals, millets, pulses, vegetables, fruits, nuts and seeds as sources of dietary fiber. The guidelines also note that fiber can increase satiety and help with glucose and lipid metabolism.

So the problem is not necessarily that Indian food is incapable of providing enough fiber. The problem may be what happens when we start changing the way we eat. 

And if you're wondering where your own fiber diet stands, this is a good place to start. You can fill out the form below to get a personalised diet plan based on your goals and nutritional needs.

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We are refining away some of the fiber.

Think about rice. 

There is nothing inherently wrong with eating rice.

But there is a difference between a diet that includes a variety of whole grains, pulses, vegetables and fruits.. 

...and one that is dominated by highly refined grains with very little plant diversity.

The same applies to wheat.

A whole grain food contains more of the grain's natural components than a highly refined flour based product.

When grains are heavily refined, some of the fiber and other components associated with the outer layers of the grain can be lost.

And then look at the rest of the meal.

White rice.

A little dal.

Very few vegetables.

Maybe no fruit.

Then your dinner is just another refined carbohydrate based meal. You might technically be eating enough calories. You might even be trying to increase your protein.

I am asking again: But where is the fiber? 

This is why I don't like looking at one nutrient in isolation. A healthy diet is not a protein competition. 

Fiber can also help you feel fuller.  This is particularly relevant if your goal is weight management. Foods naturally rich in fiber often take up more space on your plate and can contribute to satiety.

Think about eating an orange compared with drinking orange juice.

Or eating a bowl of vegetables compared with drinking a sweetened beverage.

Or having a bowl of dal and vegetables with your meal rather than relying mainly on refined carbohydrates.

The foods themselves are different. 

The amount of chewing is different. 

The volume is different.

And the way your body experiences the meal is different.

This does not mean fiber is a magic weight-loss nutrient.

It isn't.

You can still consume too many calories while eating a high fiber diet.

But building meals around fiber rich foods can make it easier to create a diet that is filling, nutrient dense and sustainable.

And then there is your blood sugar.

This is another reason I think fiber deserves more attention.

Fiber can slow the process of digestion and absorption of carbohydrates which can influence the post meal rise in blood glucose.

The 2024 ICMR-NIN guidelines specifically note that dietary fiber delays and reduces carbohydrate and fat absorption, increases satiety, and that fiber rich diets can help reduce blood glucose and lipids and improve insulin sensitivity.

Now I want to be careful here.

Eating fiber doesn't mean you can eat unlimited amounts of sugar and somehow cancel it out.

It doesn't work that way.

The bigger idea is that the quality and structure of the meal matter.

A meal containing whole foods, vegetables, pulses and other sources of fiber is generally very different from a meal dominated by refined carbohydrates and added sugars.

And this becomes particularly important when we are talking about metabolic health.

Your gut bacteria are paying attention too.

This is probably the part of the fiber story that has become much more interesting over the last decade.

Your gut contains a huge ecosystem of microorganisms.

And they respond to what you eat.

If your diet regularly provides different types of dietary fiber, you are providing your gut microbes with different substrates they can use. That can influence which microbes thrive and what compounds they produce.

And this is why I don't like the idea of eating the exact same vegetable every day and calling it a high fiber diet.

Variety matters.

Different plant foods contain different types and amounts of fiber.

Pulses are different from whole grains.

Vegetables are different from fruits.

Nuts and seeds are different again.

So instead of asking: “How can I get 30 grams of fiber?”

I would also ask: “How many different plant foods am I eating?” 

That is a much more interesting question.

But don't suddenly go from 10 grams to 40 grams

There is one important practical point here.

If your current diet is very low in fiber, don't suddenly decide that tomorrow you are going to eat 40 grams. Your gut may not appreciate that decision. You may experience bloating, gas or abdominal discomfort. Increase fiber gradually and make sure you are drinking enough fluids.

The World Gastroenterology Organization similarly recommends gradually increasing fiber rather than making a sudden jump, particularly when fiber is being used to manage constipation.

So if your current breakfast is highly refined, maybe start there.

Add fruit.

Choose oats or another whole grain option.

If lunch is mainly rice and a protein source, add more vegetables and pulses.

If you are reaching for biscuits in the evening, try fruit with nuts or roasted chana some of the days.

You don't need to completely redesign your diet overnight.

What about protein?

This is where I want to come back to the title.

Because I don't want you to leave this article thinking that protein is overrated. 

It isn't.

Protein is essential for muscle, tissue repair, enzymes, hormones and many other functions. If you are strength training, trying to preserve muscle during weight loss or simply not eating enough protein, that needs attention.

But protein and fiber are not competing nutrients. You need both.

And many foods give you both.

Pulses are a perfect example.

Take dal. You are getting protein. You are also getting fiber.

Chana and rajma are another example.

Nuts and seeds provide fiber along with protein and healthy fats.

Whole grains can contribute fiber and some protein too.

This is why I prefer looking at the entire food rather than isolating one nutrient.

Instead of asking: “How much protein does this food have?”

sometimes ask: “What else is this food giving me?”

That is a much better nutrition question.

The “high-protein” label can sometimes distract us.

Walk into a supermarket and you will see products proudly advertising their protein content.

20 grams. 25 grams. 30 grams.

And because we have been trained to think protein equals healthy we may stop looking at the rest of the label.

What about the fiber?

What about the added sugar?

What about the overall ingredients?

What about the calories?

What is the food replacing?

A high protein snack can still be a highly processed snack. So don't let the word “protein” become a health halo. 

The same way I don't want people to fear carbohydrates, I don't want people to worship protein.

Look at the whole diet.

What should Indians actually do? I don't think the answer is to start buying fiber supplements and sprinkling them over everything.

Start with food.

Look at your plate.

Is there a vegetable?

Is there a pulse?

Are you eating whole fruits rather than relying mainly on juices?

Are you including whole grains or millets where they suit your diet?

Are you eating nuts and seeds?

Are you getting enough variety?

These are simple questions. And they can make a big difference.

Think about your usual Indian meal.

Rice or roti.

Dal or another pulse.

Vegetables.

Curd.

Maybe some protein such as eggs, fish, chicken or paneer.

Fruit at another point in the day.

Nuts or seeds.

That can be a much more balanced way of thinking about nutrition than trying to build every meal around a protein number.

Fiber doesn't need a comeback. We need to remember it 

That is probably the biggest irony here. Fiber is not a new discovery.

Our traditional diets have included plenty of fiber rich foods for generations.

What has changed is the way many of us eat.

More refined grains.

More packaged foods.

More convenience foods.

Less variety.

Less whole plant food.

And at the same time, we have become obsessed with protein.

So yes, let's talk about protein.

Let's make sure people are getting enough.

Let's build stronger muscles.

Let's support healthy aging.

But let's not forget the other side of the plate.

Your body needs more than protein.

It needs fiber.

It needs vitamins and minerals.

It needs healthy fats.

It needs adequate carbohydrates.

It needs water.

And your gut microbes need something to work with too.

So the next time you build your meal, don't just ask:

“Where is my protein?”

Ask: “Where is my fiber?” 

Because the goal of nutrition isn't to win the protein game. It is to build a diet that supports your whole body.

And for many Indians, thinking beyond protein may be exactly where we need to start. 

Your fiber and protein requirements are not necessarily the same as someone else's. A qualified dietitian or nutritionist can look at your health, lifestyle, food preferences, goals and nutritional needs and help build a plan around you, rather than asking you to fit into a generic diet.

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