Protein and Fiber

Protein and Fibre: The Two Nutrients Most Indians Don’t Get Enough Of

Protein and dietary fibre are two of the most important nutrients for long-term health — and two of the most commonly under-consumed in the Indian diet. Understanding how much you need, where to get it, and how your genes influence your requirements can transform your health outcomes.

Why Protein Matters

Protein is the building block of every cell in your body — essential for muscle repair and growth, immune function, enzyme production, hormone synthesis, and satiety. The Indian Council of Medical Research (ICMR) recommends 0.8–1.0g of protein per kg of body weight per day for sedentary adults, rising to 1.2–2.0g/kg for active individuals and athletes.

Best Protein Sources for Indians

• Animal sources: Eggs, chicken, fish, dairy (complete proteins with all essential amino acids)

• Plant sources: Lentils (dal), chickpeas, rajma, soya, tofu, paneer, quinoa

• Combination strategy: Pair rice with dal, or roti with curd, to create complete amino acid profiles from plant sources

Why Fibre Matters

Dietary fibre feeds your gut microbiome, regulates blood sugar, lowers cholesterol, promotes satiety, and reduces the risk of colorectal cancer. Most Indians consume 10–15g of fibre per day — well below the recommended 25–38g.

Best Fibre Sources

• Whole grains (brown rice, oats, whole wheat, millets)

• Legumes (lentils, chickpeas, kidney beans)

• Vegetables (especially leafy greens, broccoli, carrots)

• Fruits (with skin where possible)

• Nuts and seeds (flaxseed, chia, almonds)

How Your Genes Influence Protein and Fibre Needs

Your genetic profile influences how efficiently you digest and absorb protein, your muscle protein synthesis response to exercise, your carbohydrate and fibre metabolism, and your gut microbiome composition — which determines how well you ferment dietary fibre into beneficial short-chain fatty acids.