Fibre
What it actually is
Two types: soluble (oats, beans, fruits) lowers cholesterol and slows sugar absorption; insoluble (whole grains, vegetables) adds bulk and aids digestion. Recommended: 25g/day for women, 38g for men. Most Pakistanis get 12–15g.
Why it matters for Pakistanis
Add 1 cup of vegetables to lunch and dinner, switch to whole-wheat roti, and include a daal at one meal — this alone takes you to 30g daily. Fibre is the cheapest insurance for diabetes, cholesterol, and gut health.
Reviewed by Ghizayat's registered dietitian team. Not a substitute for medical advice.