Fibre is a vital part of a balanced diet, yet many people experience bloating when they begin increasing their fibre intake too quickly or fail to stay hydrated. To help those with sensitive stomachs meet the recommended 30g of fibre per day, UK surgeon and well-known health educator Dr Karan Rajan has highlighted seven fibre-rich foods that are naturally gentler on digestion. These options provide steady fibre intake while minimising bloating, making them ideal for individuals struggling with gut discomfort.
Dr Rajan explains that different types of fibre interact differently with gut bacteria, and certain low-FODMAP fibre sources tend to produce less gas and draw less water into the digestive tract. This makes them easier for sensitive stomachs to tolerate. He recommends choosing a colourful mix of fibre-rich foods and paying attention to how your body responds. Keeping a food diary can help identify which ingredients may be triggering gut symptoms.
To help people reach 30g of fibre comfortably, Dr Rajan lists seven bloat-friendly foods along with their approximate fibre content. A medium carrot offers around 3g of fibre, while a slightly underripe green banana contains roughly 4g and is naturally rich in resistant starch. A medium potato with its skin intact provides about 4g of fibre, making it a simple addition to everyday meals. Rolled oats remain a classic choice, with half a cup offering 5g of fibre and a beneficial prebiotic called beta-glucan. Two small kiwis supply approximately 6g of fibre and are known for supporting regular bowel movements. Half a cup of rinsed chickpeas also delivers about 6g of fibre along with a boost of protein. Even a quarter of a red bell pepper contributes around 2g of fibre, adding both nutrition and colour to meals.
Dr Rajan emphasises that choosing the right type of fibre can make a significant difference for those with sensitive digestive systems. By including these bloat-friendly foods in your daily diet and increasing intake gradually, it becomes easier to maintain good gut health without discomfort.
