Why do we need more fibre in our diet? Did...
Read MoreWhy do we need more fibre in our diet?
Did you know that most people around the world are not eating enough fibre? In Australia, studies show that only 28 per cent of adults and 42 per cent of children consume an adequate amount of fibre every day. This is a concerning trend because fibre plays such a vital role in keeping us healthy.
Dietary fibre connects with overall metabolic health and numerous other conditions, yet our modern diets have become increasingly poor in this essential nutrient. Over recent decades, Western diets have changed dramatically from those of our ancestors, with increased consumption of ultra processed foods that lack dietary fibre and reduced intake of fibre rich plant based foods.
The good news? Ancient grains like millets offer an excellent solution to boost your fibre intake whilst providing numerous other health benefits.
Disclaimer: The information provided in this blog is for educational purposes only and should not replace professional medical advice. Everyone’s nutritional needs are different based on age, health status, activity level, and individual circumstances. Before making any significant changes to your diet, especially if you have existing health conditions, allergies, or dietary restrictions, please consult with your general practitioner, Accredited Practising Dietitian, or other qualified healthcare professional who can provide personalised advice based on your specific needs.
What Exactly Is Fibre and Why Does It Matter?
Fibre is a type of carbohydrate that comes from plants. Unlike other carbohydrates, your body cannot break down fibre in your small intestine. Instead, it travels through to your large intestine where it feeds beneficial bacteria and performs many important jobs.
Think of fibre as a maintenance crew for your digestive system. It keeps things moving smoothly, feeds the good bacteria in your gut, and helps protect you from various health problems.
Scientific evidence has accumulated showing associations between dietary fibre and body weight, overall metabolic function including glucose and lipid regulation and insulin sensitivity. Additionally, fibre intake connects with reduced risk for developing cardiovascular disease and mortality.
The Many Health Benefits of Fibre
Research has revealed an impressive list of ways that fibre supports your wellbeing:
Heart Health: Increased intake of soluble fibre improves glycaemia and insulin sensitivity in both non diabetic and diabetic individuals. Soluble fibre can help reduce cholesterol levels in your blood, which protects your heart and blood vessels.
Weight Management: Fibre supplementation in obese individuals significantly enhances weight loss. High fibre foods help you feel fuller for longer, which means you are less likely to overeat.
Blood Sugar Control: Fibre slows down how quickly sugar enters your bloodstream, helping to keep blood sugar levels stable. This is particularly important for people with diabetes or those at risk of developing it.
Digestive Health: Increased fibre intake benefits numerous gastrointestinal disorders including gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and haemorrhoids.
Cancer Prevention: Studies indicate that dietary fibre, cereal fibre, and wholegrains help protect against certain forms of cancer, particularly bowel cancer.
Immune Function: Prebiotic fibres appear to enhance immune function, helping your body fight off illness and infection.
How Much Fibre Do You Actually Need?
According to the Australian Dietary Guidelines, adults should aim for:
- Women: 25 grams of fibre per day
- Men: 30 grams of fibre per day
Children have different requirements based on age:
- Ages 4 to 8: 18 grams per day
- Ages 9 to 13: 20 to 24 grams per day
- Ages 14 to 18: 22 to 28 grams per day
Unfortunately, the average Australian adult consumes only about 20 to 21 grams per day, falling well short of these recommendations.
Millets are Ancient Grains with Modern Benefits
Millets are a group of small grained cereals that have been grown for thousands of years, particularly in Asia and Africa. They are incredibly nutritious and packed with fibre. What makes them special is that different types of millets offer varying amounts and types of fibre, each with unique health benefits.
Let us explore the different varieties of millets and their impressive fibre content.
Pearl Millet (Bajra or Kambu)
Pearl millet is one of the most widely grown millet varieties globally. It stands out for its nutritional richness.
Fibre Content: Pearl millet contains approximately 8 to 18 grams of fibre per 100 grams, with studies showing it can provide up to 11.5 grams of crude fibre.
Additional Benefits: Pearl millet is exceptionally rich in iron, containing 5 to 6.5 milligrams per 100 grams, making it one of the best plant sources of this essential mineral. It also provides healthy fats, B vitamins, and has the highest chlorophyll content among millets, indicating strong nutritional value.
Pearl millet is excellent for making flatbreads, porridge, and can be used as a rice substitute.
Finger Millet (Ragi or Kezhvaragu)
Finger millet is celebrated as a nutritional powerhouse, particularly for its calcium content.
Fibre Content: Finger millet provides approximately 7.7 to 12.3 grams of fibre per 100 grams, with about 3.6 grams of crude fibre.
Additional Benefits: Finger millet is one of the richest vegetarian sources of calcium at 300 to 350 milligrams per 100 grams, which is almost 10 times that in wheat. This makes it particularly valuable for bone health, especially for children, pregnant women, and older adults.
Finger millet has the highest carbohydrate level, primarily of slowly digestible starch, dietary fibre, and resistant starch. This slow digesting nature helps maintain steady energy levels and supports blood sugar control.
Foxtail Millet (Thinai)
Foxtail millet has a long history of use in traditional Chinese medicine for treating digestive issues.
Fibre Content: Foxtail millet contains approximately 8 to 12 grams of fibre per 100 grams, with crude fibre content around 8 grams.
Additional Benefits: Foxtail millet contains vitamins, minerals, high dietary fibre content, resistant starch, and essential amino acids. It is particularly rich in B vitamins, including thiamine and pantothenic acid, which support energy metabolism.
Studies have shown that starch and protein components in foxtail millet significantly increased Lactobacillus species and reduced gut microbiota dysbiosis caused by diabetes, making it beneficial for diabetic individuals.
Kodo Millet
Kodo millet is a lesser known gem with remarkable nutritional properties.
Fibre Content: Kodo millet boasts an impressive 8 to 11 grams of fibre per 100 grams, with crude fibre reaching up to 9 grams.
Additional Benefits: Kodo millet has demonstrated the highest antioxidant activity among all millet varieties tested in research studies. Antioxidants help protect your cells from damage and may reduce the risk of chronic diseases.
The high fibre content in kodo millet makes it particularly beneficial for digestive health and maintaining healthy bowel movements.
Little Millet (Saamai)
Despite its small size, little millet packs a powerful nutritional punch.
Fibre Content: Little millet provides approximately 7 to 12 grams of fibre per 100 grams, with studies showing it can contain 15 to 20 per cent dietary fibre.
Additional Benefits: Little millet provides around 8.7 per cent protein and amino acids including cysteine and methionine. These amino acids are important for protein synthesis and various bodily functions.
Little millet is excellent for making upma, dosas, and can be used in salads.
Proso Millet (Barri)
Proso millet is recognised for its protein content and nutritional value.
Fibre Content: Proso millet contains approximately 10 to 15 grams of fibre per 100 grams, with crude fibre around 2.2 grams.
Additional Benefits: Proso millet has the highest protein content among millets, ranging from 10 to 15 per cent. This makes it particularly valuable for vegetarians and people looking to increase their plant based protein intake.
Barnyard Millet (Kuthiravali)
Barnyard millet is known for its quick cooking time and mild flavour.
Fibre Content: Barnyard millet provides approximately 6 to 11 grams of fibre per 100 grams.
Additional Benefits: Barnyard millet is rich in B vitamins, particularly niacin (vitamin B3), which supports energy production and healthy skin. It has a relatively low glycaemic index, making it suitable for people managing blood sugar levels.
Sorghum (Jowar or Solam)
While technically classified differently, sorghum is often grouped with millets due to similar properties.
Fibre Content: Sorghum provides good amounts of dietary fibre.
Additional Benefits: Sorghum grain is a rich source of micro and macro nutrients offering potential health and therapeutic benefits. It is particularly high in protein and vitamin B9 (folate), which is essential for cell growth and DNA formation.
Understanding Different Types of Fibre in Millets
Not all fibre is the same. Millets contain two main types of fibre, each with distinct benefits:
Soluble Fibre: This type dissolves in water and forms a gel like substance in your digestive system. It helps slow digestion, making you feel fuller longer, and can help lower cholesterol and stabilise blood sugar. Soluble fibre feeds beneficial bacteria in your gut.
Insoluble Fibre: Studies show over 95 per cent of dietary fibre in millet is insoluble fibre, which can improve digestion and help with weight loss. This type adds bulk to your stool and helps food move through your digestive system, preventing constipation.
Resistant Starch: Millets also contain resistant starch, which behaves like fibre. It resists digestion in your small intestine and travels to your large intestine where it feeds beneficial bacteria. This produces short chain fatty acids that support gut health and reduce inflammation.
How Millet Fibre Supports Your Gut Microbiome
Your gut is home to trillions of bacteria, collectively known as your microbiome. These bacteria play crucial roles in digestion, immunity, and even mood regulation.
The gut microflora consists of around 100 trillion microbes that co evolved with our ancestors over millions of years. A healthy and diverse gut microflora underlies normal physiology, including normal immune development, metabolic and appetitive pathways, and even regulation of normal mental and emotional functioning.
The fibre in millets acts as food for these beneficial bacteria. When they feast on fibre, they produce compounds that:
- Strengthen your gut lining
- Reduce inflammation throughout your body
- Support immune function
- Help regulate blood sugar
- Assist with weight management
Our gut microflora is modifiable through lifestyle factors, primarily our diet, which means you can improve your gut health by choosing fibre rich foods like millets.
Practical Ways to Include More Millet in Your Diet
Adding millets to your daily meals is easier than you might think. Here are simple, practical suggestions:
Start Your Day with Millet
- Cook millet porridge with milk or water, topped with fruits, nuts, and honey
- Use millet flour to make pancakes or waffles
- Try finger millet (ragi) in your morning smoothie for a calcium boost
Millet for Main Meals
- Replace white rice with cooked millet as a side dish
- Use millet flour to make rotis or flatbreads
- Add cooked millet to soups and stews for extra nutrition and texture
- Make millet pulao or biryani using your favourite spices
Millet Snacks
- Prepare millet based energy balls with dates and nuts
- Make crispy millet crackers for a healthy snack
- Try traditional millet based snacks like bhakri or dosa
Millet in Baking
- Substitute a portion of regular flour with millet flour in muffins and cakes
- Make cookies using a blend of millet and wholemeal flour
- Use millet flour for making pizza bases or bread
Millet Salads
- Cook millet, let it cool, and toss with vegetables, herbs, and dressing
- Use millet instead of couscous or quinoa in salad recipes
- Add cooked millet to green salads for extra substance
How to Increase Your Fibre Intake
When adding more fibre to your diet through millets or any other source, follow these important guidelines:
Go Slowly: If you are not used to eating high fibre foods, increase your intake gradually over several weeks. A sudden jump in fibre can cause temporary bloating, gas, or discomfort as your digestive system adjusts.
Drink Plenty of Water: Dietary fibre absorbs fluid, so it is important to drink enough liquid, including water. Aim for 8 cups of water daily for women and 10 cups for men. Without adequate water, increased fibre can actually cause constipation rather than relieve it.
Choose Variety: Different millets provide different types of fibre and nutrients. Rotate between varieties to get the full spectrum of benefits.
Proper Preparation: Soaking millets for a few hours before cooking can make them easier to digest and reduce compounds that might interfere with nutrient absorption. Rinse thoroughly after soaking.
Listen to Your Body: Everyone’s digestive system is unique. Pay attention to how you feel after eating different types of millets and adjust accordingly.
Combine with Other Fibre Sources: While millets are excellent, they work best as part of a diet that includes plenty of vegetables, fruits, legumes, and other wholegrains.
How Millets Fit into Australian Dietary Guidelines
The Australian Dietary Guidelines recognise millets as part of the grain foods group, alongside wheat, rice, oats, and other cereals. The guidelines recommend that adults consume four to six serves of grain foods per day, with at least two thirds being wholegrain varieties.
One serve of cooked millet equals approximately half a cup, or about 75 to 120 grams.
High fibre consumers had an additional two serves of grain cereal foods compared to low fibre consumers for both children and adults. This shows that increasing your grain intake, particularly wholegrains like millet, is an effective way to boost fibre consumption.
Wholegrain millets are particularly valuable because they retain all parts of the grain, including the fibre rich outer layers. This provides more dietary fibre, vitamins, and minerals compared to refined grains.
Special Considerations and Important Points
For People with Digestive Sensitivities: If you have irritable bowel syndrome or other digestive conditions, introduce millets slowly and monitor your symptoms. Some people may find certain varieties easier to digest than others.
Gluten Free Option: All millets are naturally gluten free, making them excellent choices for people with coeliac disease or gluten sensitivity.
For Children: Millets are safe and nutritious for children. Start with small amounts and gradually increase. The mild flavour and soft texture when cooked make them appealing to young eaters.
For Older Adults: The high fibre content in millets is particularly beneficial for older adults, as digestive function naturally slows with age.
Nutrient Absorption: Dehulling millet grains over 30 per cent leads to significant loss of nutritional fibre. When possible, choose minimally processed, whole millet varieties to maximise fibre and nutrient content.
Blood Sugar Management: Whilst millets generally have a moderate glycaemic index, the specific variety and preparation method can affect blood sugar response. People with diabetes should monitor their blood sugar when introducing millets and work with their healthcare team to find the best options.
Environmental and Economic Benefits
Beyond personal health, choosing millets offers broader benefits:
Sustainability: Millets are drought resistant and can grow in poor soil conditions with minimal water. This makes them environmentally sustainable crops, particularly important in the face of climate change.
Economic Accessibility: Millets are generally more affordable than many other grains, offering excellent nutritional value for money.
Supporting Farmers: By choosing millets, you support farmers who grow these resilient crops, often in challenging agricultural conditions.
The Global Movement Towards Millets
The United Nations declared 2023 as the International Year of Millets, recognising their importance for nutrition security, food security, and sustainable agriculture. This global initiative aims to increase awareness of millets and promote their production and consumption.
Around the world, people are rediscovering these ancient grains and incorporating them into modern diets. From traditional Indian dishes to contemporary fusion cuisine, millets are finding their place in kitchens everywhere.
Common Questions About Millets and Fibre
Can I eat millets every day? Yes, millets can be part of your daily diet. However, variety is important. Rotate between different types of millets and include other wholegrains, vegetables, and fruits.
Will millets help me lose weight? The high fibre content in millets helps you feel fuller for longer, which can support weight management as part of a balanced diet and healthy lifestyle. However, total calorie intake and physical activity also matter.
Are there any side effects? When introduced gradually with adequate water intake, millets are well tolerated by most people. Some individuals may experience initial gas or bloating as their digestive system adjusts to increased fibre.
How should I store millets? Store millets in an airtight container in a cool, dry place. Whole millets can be stored for several months. Once cooked, refrigerate and consume within a few days.
How to make small change your diet to include more fibre!
Increasing your fibre intake through millets is one of the most beneficial dietary changes you can make. The evidence is clear: research has shown that increasing fibre intake can reduce the risk of various chronic diseases, such as cardiovascular diseases, type 2 diabetes, obesity, colon cancer, and inflammation.
Remember that good nutrition is not about perfection but about making better choices more often. Start small, perhaps by replacing rice with millet once or twice a week. Experiment with different varieties to find your favourites. Gradually increase your intake as your body adjusts.
The beauty of millets lies not just in their impressive fibre content but in their versatility, affordability, and rich nutritional profile. These ancient grains offer a simple yet powerful way to improve your diet and health.
However, it is important to remember that millets are just one part of a healthy diet. They work best when combined with plenty of vegetables, fruits, lean proteins, and healthy fats. Stay physically active, manage stress, get adequate sleep, and maintain regular health check ups.
Before making significant changes to your diet, particularly if you have diabetes, digestive conditions, or other health concerns, consult with your general practitioner or an Accredited Practising Dietitian. They can provide personalised advice based on your individual health status, medications, and nutritional needs.
Your journey to better health starts with simple changes. Adding fibre rich millets to your diet is an excellent step forward.
References
- Barber, T. M., Kabisch, S., Pfeiffer, A. F., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 3209. https://doi.org/10.3390/nu12103209
- Barber, T. M., Kabisch, S., Pfeiffer, A. F., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. PubMed, 33096647. https://pubmed.ncbi.nlm.nih.gov/33096647/
- Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188-205. https://pubmed.ncbi.nlm.nih.gov/19335713/
- Zhang, Y., Pan, J., Liu, W., Zhou, L., Chen, M., Li, Y., Chen, M., & Liu, G. (2021). Effects of dietary fiber on human health. Food Science and Human Wellness, 10(5). https://www.sciencedirect.com/science/article/pii/S2213453021000677
- National Institutes of Health. (2022). Health benefits of dietary fibers vary. NIH Research Matters. https://www.nih.gov/news-events/nih-research-matters/health-benefits-dietary-fibers-vary
- Alasmar, L. (2024). Dietary fiber influence on overall health, with an emphasis on CVD, diabetes, obesity, colon cancer, and inflammation. Frontiers in Nutrition, 11, 1510564. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1510564/full
- Better Health Channel. (2024). Dietary fibre. State Government of Victoria. https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
- Samtiya, M., Aluko, R. E., Dhewa, T., & Moreno-Rojas, J. M. (2024). The nutrition and therapeutic potential of millets: an updated narrative review. PMC, 11091339. https://pmc.ncbi.nlm.nih.gov/articles/PMC11091339/
- Akare, P., Sengar, R. S., & Vihan, M. (2024). Comparative Study on Nutrition Properties of Different Types of Millet Powder. Scientific Research Publishing. https://www.scirp.org/journal/paperinformation?paperid=138384
- FoodStruct. (2023). Millet nutrition: calories, carbs, GI, protein, fiber, fats. https://foodstruct.com/food/millet-raw
- Native Touch. (2023). Millets Nutrition Value: Discover the Health Benefits of Millets. https://nativetouch.in/blogs/articles/millets-nutrition-value
- Kaur, H., Raghav, M., Kumawat, P., & Sharmaa, A. (2024). Millets: Ancient Grains for Modern Nutrition – A Comprehensive Review. PMC, 11482393. https://pmc.ncbi.nlm.nih.gov/articles/PMC11482393/
- Yacoubian, J. (2023). Rice vs. Millet — Health Impact and Nutrition Comparison. FoodStruct. https://foodstruct.com/nutrition-comparison-text/rice-vs-millet-raw
- Healthdirect. (2025). High-fibre foods and diet. Australian Government Department of Health and Aged Care. https://www.healthdirect.gov.au/high-fibre-foods-and-diet
- Grieger, J. A., & Cobiac, L. (2018). Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic, and Anthropometric Factors. PMC, 5986479. https://pmc.ncbi.nlm.nih.gov/articles/PMC5986479/
- Dietitians Australia. (2024). Fibres for your gut: sorting through the roughage. https://dietitiansaustralia.org.au/health-advice/fibres-your-gut-sorting-through-roughage
- Grieger, J. A., & Cobiac, L. (2018). Dietary Fibre Intake in Australia. Paper II: Comparative Examination of Food Sources of Fibre among High and Low Fibre Consumers. PMC, 6163727. https://pmc.ncbi.nlm.nih.gov/articles/PMC6163727/
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What is Sorghum
Sorghum is an ancient grain that humans have consumed for thousands of years.
What is sorghum used for?
It really depends which part of the world you are referring to. Africa, Asia, Middle East, South America and many other parts of the world use as a staple food however if you refer to western world it is considered as a bird feed or animal feed and more recently it is being used for alcohole making and some food addition.
How do you eat Sorghum
You can read this blog to understand more about how best to eat sorghum.
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