We talk a great deal about protein and calories, and rarely about the nutrient The Lancet reviews settled decisively: fibre.
The strongest available evidence
A series of systematic reviews and meta-analyses published in The Lancet (Reynolds et al., 2019) analysed observational studies and clinical trials spanning forty years, concluding that consuming 25–29 grams of fibre a day or more is associated with clear health benefits[1],[2]:
15–30%reduction in all-cause and
cardiovascular mortality
cardiovascular mortality
16–24%reduction in heart disease, stroke,
diabetes and colorectal cancer
diabetes and colorectal cancer
25–29gthe daily intake linked
to these benefits
to these benefits
And where do we stand?
White rice is the pillar of our table, and white bread its companion — both poor in fibre. Kabsa with a large plate of white rice can deliver a full day's calories and a snack's worth of fibre. The problem isn't the kabsa; it's the absence of everything else.
How to raise fibre with our own food
- Lentils, fava beans and chickpeas: already the fibre champions of our kitchen — lentil soup isn't only for Ramadan.
- Jareesh, qursan and whole wheat: traditional whole grains that beat white rice on fibre and micronutrients.
- Salad before the plate, not beside it: it fills part of the stomach and raises fibre before the rice arrives.
- Dates: a genuine fibre source — provided it's one or two, not a plateful (glycaemic details in a separate article).
- Grilled vegetables with mandi: a simple substitute for part of the rice.
🌾 Practical tip: Don't jump from 10 grams to 30 in a day — increase gradually over two weeks with adequate water, or your digestive system will object.