Dietary fibre plays a crucial role in maintaining gut health, but most people only associate fibre with salads. According to renowned gastroenterologist Dr. Saurabh Sethi, who has trained at AIIMS, Harvard, and Stanford, there’s a much wider variety of fibre-rich foods available right in our kitchens. In a recent Instagram post dated July 25, Dr. Sethi highlighted ten high-fibre foods that extend far beyond the salad bowl.
Fibre is essential not just for easing constipation but also for regulating blood sugar, lowering cholesterol, supporting weight loss, reducing the risk of heart disease and certain cancers, and improving overall digestive health. Yet, fibre intake in countries like India and the United States falls significantly below recommended levels.
Dr. Sethi’s top fibre-rich food picks include lentils, chickpeas, roasted chana, tempeh, sabja seeds (also known as basil seeds), psyllium husk, barley, oats, okra (commonly known as bhindi), and figs, whether dried or fresh. These foods offer an easy and effective way to meet daily fibre requirements without relying solely on leafy greens.
As per the American Heart Association, adults should aim for 25 to 30 grams of fibre per day from whole foods. In reality, the average adult in the U.S. consumes only about 15 grams. Similarly, Indian adults consume close to 15 grams daily, while the Indian Council of Medical Research (ICMR) recommends 25 to 40 grams, with women advised to consume around 25 grams and men about 38 grams per day.
The key to achieving good digestive health lies in diversifying the sources of fibre in your diet. From pulses to seeds to fibrous vegetables, the choices are abundant and accessible. Start incorporating these options today to boost your health from the inside out.
Disclaimer: This article is intended for general informational purposes and should not be considered medical advice. Please consult your healthcare provider for personalized recommendations.
