Gut Health & Fiber Needs Checker (India)

Are You Meeting Your Daily Fiber Needs?

Are you meeting your daily fiber needs - Indian foods like roti, dal, papaya, guava, spinach

Fiber-rich Indian foods: roti, dal, guava, papaya, spinach, and legumes.

Most Indians get less than half of the fiber they need. Fiber is the part of plant foods that keeps your gut healthy, lowers cholesterol, balances blood sugar, and supports weight management. Experts recommend 25–38 grams of fiber daily depending on age and sex.

Use this simple checker to know if your fruits, vegetables, grains, and dals are enough — and learn how to close the gap safely.

Fiber Needs Checker (India)

Check if you are getting enough daily fiber for good gut health, heart health, and weight balance.

Serving guide:
• Fruit: 1 medium apple/banana/orange, or 1 cup diced fruit.
• Vegetable: 1 cup cooked veg (spinach/cabbage/okra) or 1 cup raw salad.
• Whole grains: 1 roti (atta) or 1 bowl cooked bajra/jowar/brown rice.
• Legumes: 1 cup cooked dal/chana/rajma.

* Based on global (IOM) and Indian (ICMR) recommendations. Adults need ~25–38 g/day depending on age & sex.

Frequently Asked Questions about Fiber

How much fiber do I need daily?
Adults need about 25–38 grams/day depending on age and sex. Women ~25 g, men 30–38 g.
What foods in India are highest in fiber?
Dal, rajma, chana, bajra, jowar, whole wheat roti, guava, papaya, spinach, and cabbage.
Can I get fiber from supplements?
Psyllium can help, but whole foods are best because they add vitamins, minerals, and antioxidants.
What happens if I eat too much fiber?
Very high intakes (>50 g/day) may cause gas/bloating and reduce mineral absorption. Increase slowly and hydrate.
What’s the difference between soluble and insoluble fiber?
Soluble (oats, dal, apple) helps cholesterol and sugar. Insoluble (wheat bran, leafy veg) supports regularity.
Disclaimer: This Fiber Needs Checker is for general informational purposes only. It provides approximate estimates based on standard dietary guidelines. Individual requirements may vary depending on health conditions, activity level, or medical advice. This tool is not a substitute for professional medical consultation. For personalized nutrition advice, please consult a qualified healthcare professional.