Most Indian diets include reasonable fibre from dal, vegetables, and whole grains, but the quantity often falls short of the recommended 25 to 35 grams per day. Adding one more serving of cooked vegetables, switching to whole grain roti, or including rajma or chana twice a week makes a real difference.
Soluble fibre found in oats and legumes slows glucose absorption and supports cholesterol management. Insoluble fibre found in most vegetables and bran keeps digestion moving. Both are important and work best together.