Constipation, Bloating, Acidity? The Overlooked Fibre Deficit Behind It All

Constipation, Bloating, Acidity? The Overlooked Fibre Deficit Behind It All

India's urban kitchens are changing fast. Protein powders sit next to the blender, snack shelves are stocked with bars and bites labelled ‘high-protein,' and meals are increasingly centred around eggs, chicken, dairy or shakes. Yet, despite this health-forward shift, a quiet imbalance is growing on the plate – one that's now showing up as bloating, acidity, constipation, and sluggish digestion. Fibre, the foundational nutrient that keeps the gut steady and metabolism smooth, is being overshadowed by the protein boom.

According to Dr Nutan Desai, Senior Consultant – Gastroenterology, Fortis Hospital, Mulund, Mumbai, the gut is paying the price. “We often forget that the body needs balance. Protein helps build and repair, but fibre keeps everything moving smoothly," she explains. Without adequate fibre, even the cleanest, most protein-rich diets can leave the system heavy and uncomfortable.

Nutrition data backs this trend. Ritika Samaddar, Regional Head – Dietetics, Max Healthcare, says, “Urban Indians are now consuming around 63g of protein per day," but this rise is accompanied by a surge in processed foods, refined grains, and ready-to-eat convenience. “This has led to low intake of fibre, making our diet patterns very unbalanced," she says, adding that we need 25–30g of fibre daily to support a healthy microbiome and stable digestion.

Beyond preventing constipation, fibre plays a powerful role in feeding the gut microbiome. Samaddar notes that a low-fibre, high-protein diet – especially one heavy in refined carbs – can trigger IBS-like symptoms and metabolic issues. She highlights almonds as a valuable daily addition because they offer both protein and high dietary fibre, along with vitamin E, magnesium, antioxidants, and minerals. “Almonds can be incorporated into the diet to increase fibre consumption without gut symptoms," she adds, citing research that links almond intake with improved blood sugar control and increased butyrate levels, a marker of positive microbiome function.

Dr Desai stresses that timing also matters. “Eating too late at night or skipping meals slows digestion," she says. Fibre works best with consistent meals and adequate hydration, as water helps soften fibre and ease bowel movements.

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Simple tweaks can shift the entire digestive equation: adding greens to lunch, choosing dal more often, picking a fruit instead of a packaged snack, sprinkling chia seeds over curd, or starting the day with oats topped with a handful of almonds. These changes don't reduce protein; they simply make space for the fibre required to support it.

The solution to most everyday gut discomfort isn't complex diets or expensive supplements. It lies in returning to balance by prioritising whole grains, fruits, vegetables, nuts, and regular hydration. When fibre returns to the plate, digestion becomes smoother, energy improves, and the gut functions the way it's meant to: calm, steady, and resilient.

Source: News18
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