In Nigeria and across West Africa, the conversation around healthy eating often brings up trending diets, superfoods, or even debates over jollof rice ingredients. But there’s one humble nutrient that quietly underpins our well-being, even if it rarely grabs headlines: fibre. If you’ve always thought of fibre as bland or uninteresting, relegated to the fine print of nutritional labels, you’re not alone. Many people see it as something for older folks or for “digestive issues” alone. But the reality, according to health experts and several global studies, is that most Nigerians and West Africans are not getting enough fibre—and it could be holding us back from optimal health.
Why does this matter? Decades of research highlight fibre’s superpowers: supporting heart health, stabilising blood sugar, assisting weight management, promoting healthy digestion, and generally making you feel more energised and satisfied after meals. In a region where chronic health conditions such as diabetes and hypertension are on the rise, prioritising fibre could be one of our most potent, accessible wellness tools.
Forget the stereotype of fibre being limited to bran flakes or prunes. Many familiar foods—from leafy greens like ugu (fluted pumpkin) and bitterleaf, to local whole grains (such as millet, maize, and sorghum), groundnuts, beans, yam, and even potatoes—are naturally rich in fibre. These foods are not just filling; they nourish the beneficial bacteria in your gut, promote smooth digestion, and contribute to long-term health.
What Is Fibre, Really?
Fibre is a specialised type of carbohydrate found only in plant-based foods. Unlike sugars and starches, fibre travels through the digestive system without being broken down and absorbed for energy. This indigestibility is what makes it a friend to your gut—keeping your digestive process smooth and supporting overall wellness.
There are two main types of fibre, both with their own unique benefits:
- Insoluble fibre: Found in foods like whole grains, traditional vegetables, some nuts, seeds, and the skins of many local fruits and yams. Insoluble fibre is like a cleansing brush—bulking up your stool, speeding up digestive transit, and helping prevent constipation.
- Soluble fibre: Found abundantly in beans, lentils, oats, and fruits like oranges, bananas, and African star apples (agbalumo). Soluble fibre dissolves into a gel-like substance, slowing digestion. This helps regulate blood sugar spikes and can lower cholesterol.
Recent research consistently supports that diets high in fibre are linked to lower blood pressure, reduced cholesterol, and a decreased risk of developing type 2 diabetes and certain cancers—including cancers affecting the digestive tract.
How Much Fibre Do You Actually Need in West Africa?
So, what’s the ideal daily fibre target? Global guidelines, such as those from the World Health Organization and the American Heart Association (AHA), recommend around 38 grams of fibre per day for adult men and about 25-30 grams for women. For context, this is roughly what you’d find in nine apples or about a dozen bowls of local pap (ogi) made with whole grains, but of course, diversity is key.
Unfortunately, many Nigerians and Ghanaians are not hitting these numbers, especially as modern lifestyles shift towards more convenience and processed foods while traditional, natural options get sidelined. According to dietitian and Lagos health columnist, Ngozi Uzo (2024), “People underestimate the role of fibre because they focus on carbs or proteins, but a fibre-rich diet can dramatically reduce the risk of stubborn health issues like high blood pressure and obesity that are becoming more common in our cities.”
That said, experts advise you shouldn’t get hung up on the numbers. Dietitian Abby Langer suggests, “Instead of stressing over the exact grams, focus on adding fibre-rich choices to every meal. Gradual changes last longer—think beans in your stew, millet in your swallow, or adding more vegetables to your rice and yam dishes.”
How Can You Get More Fibre—The Nigerian Way?
Achieving a fibre-rich diet is simpler—and tastier—than you may expect. It’s all about weaving a variety of local favourites into your meals. If aiming for 38 grams daily sounds daunting, consider these everyday swaps and additions:
- A hearty bowl of pap or akamu (fermented maize or millet) with plenty of fibre if it’s made from whole grains
- Moi moi (bean pudding) or akara (bean cakes), both made from black-eyed peas rich in soluble fibre
- Adding efo riro (spinach stew) or any richly spiced vegetable soups to rice or yam
- Swapping regular white rice for ofada rice (local brown rice) or combining with beans
- Snacking on groundnuts, roasted corn, or dry coconut slices between meals
- Traditional fibre sources like ogbono or egusi soups—especially when loaded with leafy greens
Don’t forget, frozen and dried fruits and vegetables count as well, making it convenient to up your fibre intake even when fresh produce is scarce or costly.
Why Is Getting Enough Fibre So Challenging Here?
The rise in fast food outlets, increased reliance on imported snacks, and a trend towards more refined versions of traditional staples (like polished rice and instant noodles) have all contributed to a decline in natural fibre intake. “We eat more processed foods out of convenience, but these usually lack the fibre that older generations got in abundance from their farm-fresh and home-cooked meals,” explained Dr. Kwaku Mensah, a nutritionist based in Accra.
In rural areas, fibre intake is often much higher, but in urban centres, quick-meal lifestyles mean beans or unrefined grains are too often skipped. Yet, going back to these roots could be key to curbing rising health issues across West Africa.
How to Know If You Need More Fibre
- Feeling hungry not long after eating—or unsatisfied, even after a full meal
- Midday energy slumps or frequent tiredness
- Constipation, irregular or incomplete bowel movements
- Doctors have noted high blood pressure or cholesterol concerns
If any of these sound familiar, your body could be asking for more fibre. According to a study in the Nigerian Journal of Clinical Practice (2023), low fibre consumption is correlated with constipation and reported digestive discomfort among urban professionals.
Supplements or Whole Foods: What’s Best?
While fibre supplements are available at many Nigerian pharmacies, most health experts stress that nothing quite matches the broad health advantages of whole foods. Beans, vegetables, nuts, and unrefined grains deliver not only fibre but also necessary vitamins, minerals, and other nutrients in a synergy impossible for most supplements to replicate. “Supplements are helpful for people with very restrictive diets or specific medical conditions, but for healthy adults, focus on whole foods,” advised Dr. Onyeka Eze, a clinical nutritionist at Lagos University Teaching Hospital.
Before you consider fibre supplements, consult a certified health professional who can advise what’s right for you (source).
Local Stories: Fibre in Real Nigerian Homes
For some families, adding more fibre is about finding balance with beloved dishes. Chinyere Nwosu, a caterer in Enugu, told us: “My children used to complain when I put beans in their jollof. Now, I add diced carrots, ugu, and sometimes sweet potatoes. They actually enjoy it, and it keeps them fuller before the next meal.” Her experience mirrors that of many Nigerians who blend tradition with health needs without sacrificing taste.
Similarly, commuters in Lagos noted that eating more fibre on days they anticipate long hours in traffic helps them avoid hunger pangs and unnecessary snacking. “If I take moi moi and pap for breakfast, I don’t need to buy snacks until lunchtime,” said Bayo, a commercial bus driver.
Comparing Trends: West Africa and Beyond
While urbanisation has reduced fibre consumption across the continent, global comparisons reveal a similar struggle. According to data from the Global Burden of Disease Study, sub-Saharan Africa’s average daily fibre intake is 15-19 grams—much lower than health recommendations, but still above some fast-food-dominated Western countries. The lesson: traditional African staples, when left unrefined and consumed often, can keep us ahead in fibre intake.
Moving Forward: Small Changes, Big Impact
Prioritising fibre doesn’t mean abandoning our cuisines or making drastic changes. It’s about celebrating and reclaiming the natural variety woven into African food heritage. With every bowl of ofada rice, every ladle of egusi soup rich in greens, and every bite into crunchy garden egg or groundnuts, you’re making a smart, delicious investment in your health.
So, how do you incorporate fibre into your family’s daily meals? What swaps or recipes worked for you? Share your story and inspire others!
How do you make traditional Nigerian or West African foods even healthier? Which fibre-rich hacks or recipes would you recommend for our readers? Drop your tips and questions in the comments—and don’t forget to follow us for more practical health insights!
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