It’s not unusual to see an obsession with protein, with fitness goals, weight management aspirations, and societal pressures on everyone’s mind these days. While protein provides many health benefits, including increasing muscle mass, improving bone density and promoting weight loss, what perhaps gets ignored is another essential macronutrient: fibre. Fibre helps you feel full and aids digestion, and a combination of protein and fibre can lead to greater weight loss and better overall health. But are Indians taking enough protein and fibre?
Intake metrics
According to the recommendations laid out by the Indian Council of Medical Research and the National Institute of Nutrition, the daily intake of dietary fibre should be 25-40 gm, depending upon one’s gender, age and activity levels. For protein, the recommendation is 0.8-1 gm per kg of body weight per day for an adult. The requirements are higher for athletes, elderly population, and pregnant or lactating women.
However, most Indians fail to reach the recommended daily intake of both the essential nutrients, says Dr Pawan Rawal, head of unit-1 gastroenterology at Artemis Hospital, Gurugram, saying, “The amount of dietary fibre remains well below, by about 25-30 gm per day.”
Bhakti Samant, chief dietician at Kokilaben Dhirubhai Ambani Hospital, Mumbai, points out that studies show that the average fibre intake of Indians is less than 15-20 gm per day. This is due to the high intake of refined grains in the diet and a lower consumption of vegetables and fruits.
Similarly, protein intake is generally low, especially in vegetarian diets, where pulses, legumes, and dairy products are consumed in lesser amounts, Dr Rawal adds. Samant too says that protein intake falls short mainly in vegetarian and low income group individuals. She explains cereals and pulses do contain proteins but their biological value is very low as it doesn’t provide all the amino acids. Dairy products are a good source of protein but they are often under-consumed.
“Changing food habits due to urbanisation have led to increased intake and preference of processed foods. There is dire need to increase the intake of unrefined grains, pulses, vegetables, fruits, milk and its products to have protein diversity in the diet,” adds Samant.
Ritika Samaddar, regional head, south zone, nutrition and dietetics at Max Super Speciality Hospital in Delhi’s Saket, however, says while Indians are eating a good amount of fibre through fruits, vegetables, dals and cereals in their diets, when we talk about the intake of protein, “almost 50-60% of the population is deficit”. Samaddar explains the reasons: “People are not sure of the sources. India also has a sizable vegetarian population, so the intake is pretty restricted.”
The fact that most Indians are unable to incorporate a balance of protein and fibre is because of what they end up eating as their staple without taking into account the daily requirements.
“The staple diets in India differ across regions; however, they offer unique food traditions that significantly affect fibre and protein intake,” says Dr Rawal. For instance, in the south, the diet is commonly based on rice, lentils, and vegetables and is often taken with fermented foods like dosa and idli. Rice would therefore provide carbohydrate intake, and lentils contribute protein. However, because rice is a refined grain, it contains a relatively small amount of dietary fibre compared to the whole grains of millet.
The coastal regions usually benefit from higher protein intake due to the availability of fish, but often the fibre consumption remains low. East India, too, is more about rice, fish, and vegetables, Dr Rawal says. Fish adds quality protein, but like other regions, rice being staple, makes the diet fibre-deficient.
In north India, the diet is mainly wheat-based in the form of rotis and parathas, often served with dal or vegetables. Wheat is a better source of fibre than the whole grains but still inadequate. It’s not enough for protein unless accompanied by legumes or dairy, and is often paired with dairy products like curd and paneer providing protein.
In the western regions, the diet comprises wheat, pulses, and dairy. Here, protein levels are moderate, mainly from dairy and legumes, but fibre intake might be compromised as people prefer more refined wheat. “Wheat is gradually replacing coarse grains such as barley, millet, and sorghum, which were historically popular in western India. Due to the semi-arid environment of Telangana and Karnataka, millet chapatis are a popular staple meal,” points out Deepti Khatuja , chief clinical nutritionist, Fortis Memorial Research Institute in Gurugram.
“There is a dire need to incorporate more fibre-rich vegetables and fruits in the diet along with diversifying the protein sources across all regions,” says Samant. Dr Rawal adds, “Increasing whole grain consumption, legumes, fruits, and vegetables will help to achieve the required intake of dietary fibre and protein for better health outcomes.”
Samaddar also highlights the balance that prevails in regional diets. “If you see the staple diet of each region, it’s a very healthy and balanced diet, both in terms of fibre and protein. Traditionally, eating seasonal and regional food is very healthy and balanced.”
Benefits galore
Before adjudicating whether one should prioritise protein over fibre, it is imperative to understand more about them. Protein plays a crucial role in tissue repair, muscle growth, hormone production, and maintaining immune function. It’s vital for sustaining lean body mass and improving metabolic rate. Consuming protein-rich meals makes one feel fuller throughout the day. “Protein is the glue that keeps your hair, fingernails, muscles, and pretty much every cell in your body together, and is the building block for several key hormones and antibodies,” says Khatuja.
Beyond digestion and preventing constipation, fibre delivers other health advantages. Fibre is essential for gut health and immunity. A fibre-rich diet helps in weight management, promotes regular bowel movements, enhances satiety, and reduces the risk of metabolic diseases like diabetes, cardiovascular disease, and hypertension. It improves blood sugar control. It also lowers risk of digestive disorders such as haemorrhoids, irritable bowel syndrome and the development of small pouches in colon. “Research suggests that taking good amounts of fibre has a positive effect in preventing cancers specifically the GI cancers like colon and also incidence of breast cancer,” says Samaddar. Moreover, the majority of fibre-rich foods contain antioxidants, which can help the body combat inflammation.
Both protein and fibre deficiencies can have serious health consequences. Dietary fibre deficiency can result in digestive issues, poor gut microbiome health, inflammation, and metabolic disorders. Protein deficiency can affect muscle mass , immune function, wound healing, and cause growth retardation in children. Severe protein deficiency cases can lead to certain clinical conditions such as kwashiorkor (characterised by edema and liver damage) and marasmus (extreme muscle wasting and fat loss). “Swelling is one of the most prevalent indicators that you aren’t receiving enough protein,” Khatuja adds. It can also cause mood swings, hair, nail, and skin issues, weakness and fatigue, slow-healing injuries, frequent illness, and persistent hunger.
Settling the debate
Experts emphasise balance between protein and fibre. “The debate on whether to focus on fibre or protein stems from an increased focus on weight loss, muscle maintenance where there is a need for a high protein diet,” says Samant.
“The ideal diet includes fibre-rich foods such as whole grains, vegetables, fruits and legumes, and protein from sources such as eggs, lean meats, dairy, tofu, eggs, legumes and pulses and nuts and seeds. If combined together, it provides complete nourishment, prevents deficiencies, and supports overall wellbeing,” advises Khatuja of Fortis.
“Both are equally important as a part of a balanced diet, and one cannot substitute one for the other,” warns Samaddar of Max Hospital.