Fibre plays a crucial role in maintaining gut health, aiding digestion, and supporting weight management. A well-known gastroenterologist, Dr Pal Manickam, recently shared his top five fibre-rich foods on social media to promote a healthy gut. His recommendations include guava, raspberries, chia seeds, whole black urad dal, and roasted chickpeas. Clinical dietitian G Sushma from CARE Hospitals, Banjara Hills, Hyderabad, explained the benefits of each food. Adults are generally advised to consume 25-30 grams of fibre daily to gain health benefits without digestive discomfort. Fibre helps regulate bowel movements, manage blood sugar levels, lower bad cholesterol, and reduce the risk of certain cancers. It also promotes a feeling of fullness, which can assist in weight control. However, adequate hydration is essential when increasing fibre intake to avoid bloating or other digestive issues. Always consult a healthcare professional before making significant dietary changes.
Five Fibre-Rich Foods for a Healthy Gut
Guava is rich in dietary fibre, aiding digestion and preventing constipation while regulating blood sugar levels. Raspberries provide up to 6.5 grams of fibre per 100 grams, supporting gut bacteria and metabolism. Chia seeds improve bowel regularity and offer sustained energy, though adequate water intake is necessary to prevent bloating. Whole black urad dal, or black gram, contains fibre, potassium, iron, and magnesium, strengthening the nervous and digestive systems. Roasted chickpeas deliver plant-based protein, fibre, and minerals that help regulate blood sugar and cholesterol. These foods collectively support digestive health, weight management, and overall well-being when included in a balanced diet alongside sufficient hydration.
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