1. Dr. Sharda Jain is a renowned gynecologist and founder of Lifecare Centre and Lifecare IVF in Delhi. 2. She is also the founder and secretary general of Delhi Gynaecologist Forum and founder and chairperson of North India Gynaecologist Forum. 3. Dr. Jain is a member of the National Medical Commission's ethical committee and has been recognized for her contributions to women's healthcare.

1. What is importance of
Dr Sharda Jain
Ms Malti
in the diet

2. Dietary fiber or roughage is the portion of plant-derived
food that cannot be completely broken down & digested by
human digestive enzymes.
Dietary fibers are diverse in chemical composition, and
can be grouped generally by their solubility, viscosity, and
fermentability, which affect how fibers are processed in the
body.
Wikipedia

3. Fiber is an essential component of a healthy
diet, and there are several good sources of
dietary fiber that are commonly found in
Indian cuisine.
Including these fiber-rich foods in your diet can help
promote digestive health, maintain a healthy weight,
and reduce the risk of certain diseases.

4. How Much –
25 – 30gm / day

8. Importance of
fibre rich diet

9. IMPORTANCE
A fiber-rich diet is essential for maintaining overall
health and well-being.
Dietary fiber is a type of carbohydrate that the body
cannot digest.
It plays several crucial roles in promoting health.
Here are some key reasons why a fiber-rich diet is
important:

10. Digestive Health
Fiber adds bulk to your diet, which can
help prevent constipation and promote
regular bowel movements.
It can also aid in preventing or managing
conditions like diverticulosis and
hemorrhoids ( PILES ).

11. Gut Health
Fiber acts as a prebiotic, promoting the
growth and activity of beneficial gut
bacteria.
A healthy gut microbiome is linked to
better digestion and immune function

12. Weight Management
High-fiber foods are often
more filling and can help
control hunger and reduce
overall calorie intake. This
can be beneficial for weight
management and
preventing overeating.

13. Blood Sugar Control
Soluble fiber, found in foods
like oats, legumes, and fruits,
can help regulate blood sugar
levels by slowing the
absorption of sugar.
This is especially important for
individuals with diabetes or
those at risk of developing it.

15. Heart Health
A fiber-rich diet can lower cholesterol levels
and reduce the risk of heart disease.
Soluble fiber binds to cholesterol particles
in the digestive tract, helping to remove
them from the body.

16. Bone Health
Some high-fiber foods, like certain
vegetables, contain essential
nutrients such as calcium and
magnesium, which are important
for maintaining strong bones.

17. Lower Risk of Certain Cancers
A high-fiber diet, particularly one
rich in fruits, vegetables, and
whole grains, has been
associated with a lower risk of
certain types of cancer, such as
colorectal cancer.

18. Appetite Control
Fiber-rich foods often require
more chewing, which can
lead to a slower eating pace.
This can help you eat more
mindfully and recognize
when you are full, reducing
the likelihood of overeating.

19. Stable Energy Levels
High-fiber foods release energy
slowly, providing sustained
energy levels and preventing
spikes and crashes in blood
sugar.
This can help maintain steady
energy throughout the day.

20. • To incorporate more fiber into your diet, consider
including foods like whole grains (brown rice, whole
wheat bread, oats), legumes (beans, lentils), fruits,
vegetables, nuts, and seeds.
• Overall, a fiber-rich diet is an integral part of a balanced
and healthy eating pattern. It not only supports
digestive health but also plays a role in preventing and
managing various chronic diseases, contributing to your
long-term well-being.

21. Remember to drink plenty of water when increasing
your fiber intake to prevent digestive discomfort.
Gradually introduce these fiber-rich foods into your
diet to allow your digestive system to adjust.
A balanced Indian diet that includes a variety of these
fiber sources can contribute to better overall health
and well-being.

22. High Fiber Foods

23. What Does
30 Grams
of Fiber
Look Like

24. What are good source of fibre in
Indian diet

25. Bran
Wheat bran and rice bran
can be added to recipes to
increase their fiber content.

26. Whole Grains
Whole grains are rich in fiber.
Common whole grains in the Indian
diet include brown rice, whole wheat
(atta), whole wheat bread, and oats.
These grains retain their bran and
germ, which are high in fiber.

27. Legumes
Lentils (dal), chickpeas (chana),
kidney beans (rajma), black-eyed
peas (lobia), and other legumes
are excellent sources of fiber and
protein.
They are widely used in Indian
cooking in dishes like dal, chana
masala, and rajma.

28. Vegetables
Many Indian vegetables are high
in fiber. Some fiber-rich choices
include spinach (palak), kale
(karam saag), broccoli (hari phool
gobi), cauliflower (phool gobi),
and sweet potatoes
(shakarkandi).

29. Fruits
Fruits like apples, pears, guavas,
and papayas are rich in dietary
fiber.
Consume them with the skin
whenever possible for added fiber
content.

30. Seeds
Flaxseeds (alsi), chia seeds,
and sesame seeds (til) are high
in fiber and can be added to
breakfast cereals, smoothies,
or yogurt.

31. Nuts
Almonds, walnuts, and
pistachios contain some fiber
and are healthy snack options
when consumed in
moderation.

32. Psyllium Husk (Isabgol)
Psyllium husk is a soluble fiber
that is commonly used in India
as a dietary supplement to
improve digestion.
It can be mixed with water or
yogurt.

33. Whole Wheat Roti
Choosing whole wheat roti or
chapati over refined flour
(maida) ones provides more
fiber in your daily meals.

34. Fenugreek (Methi)
Fenugreek leaves and seeds are
high in fiber.
Fenugreek leaves are often used
in Indian cooking, and the seeds
can be added to various dishes.

35. Amaranth (Rajgira):
Amaranth is a gluten-free grain
that is rich in fiber and protein.
It can be used in dishes like
porridge or laddoos.

36. High fiber low
carb foods

37. 1. Fondly known as Teacher of Teachers
2. Director Lifecare Centre & Lifecare IVF
3. Founder & Secretary general of Delhi Gynaecologist forum , a body of over 2500 members .
4. Founder & Chairperson of North India Gynaecologist forum (NIGF) , body cover 8 stats + 2 union territory  Delhi &
Chandigarh
5. NMC / MCI : Ethical committee member ,an apex body of 14 lacs modern Medicine doctors since 2018 till date
6. Business World : Included her in Top 20 Most Influential women in Healthcare in INDIA (8/03/22)
7. DMC Expert since 2009 to till date
8. Passionate medical activist..has given leadership role in removing Female Feticide , Movement of Anemia, Save Uterus
Campaign, Save ovary Campaign and Every Mother Counts etc and now focusing on Zero mortality PPH, AMB , CCMB,
Examination of Survivor Sexual assault / rape & POCSO cases.
9. Given concept of JANANI SURAKSHA YOJNA & ASHA WORKER to GOI.
10. Spearheading movement of Doctors safety /Medico legal Awareness /Unity of North India Gynaecologists
11.Decorated with many Lifetime achievement & Living Legend Award from many bodies including LHMC AA, FOGSI ,DMA
,DGF , WOW India, Delhi ISAR, Cloudnine , Bharat Vishva parishad
Dr. Sharda Jain
M.D. (PGIMER), MNAMS,FICOG,FIMSA,DHM,
QM &AHO
PGDMLS (SYMBIOSIS)

38. •Administrative officer of Delhi
Gynaecologist forum
•Hospital management from IIHMR Delhi
Ms. Malti
)