Gut health is finally getting the attention it deserves, and dietary fibre is its secret hero. From preventing constipation to managing weight and cholesterol, fibre is essential for a well-functioning digestive system.
Indian meals, when planned right, can naturally be fibre-rich without being boring. Let’s explore how your regular sabzi, fruits, and even humble roti can become fibre-boosting allies in your wellness journey. Let’s check the easily available foods rich in fibre that are available in our kitchen.
Why is Fibre important for our body and health?
Fibre is crucial for our body and health because it supports multiple essential functions:
- Promotes digestive health: Fibre increases the bulk and softness of stool, making it easier to pass and reducing the risk of constipation. It also helps manage both loose and hard stools by absorbing water and adding bulk.
- Supports a healthy gut microbiome: Some types of fibre act as prebiotics, feeding beneficial gut bacteria. This helps maintain a diverse and healthy gut microbiome, which is linked to improved digestion, immune function, and reduced inflammation.
- Reduces risk of chronic diseases: A high-fibre diet is associated with a lower risk of cardiovascular disease, type 2 diabetes, obesity, and certain cancers, especially colorectal cancer.
- Helps regulate blood sugar and cholesterol: Soluble fibre slows the absorption of sugar, helping to stabilise blood glucose levels and improve insulin sensitivity. It also binds to cholesterol in the digestive tract, lowering “bad” LDL cholesterol and supporting heart health.
- Aids in weight management: Fibre-rich foods are more filling and take longer to digest, helping you feel full for longer and potentially reducing overall calorie intake.
- Maintains healthy bowel function: Regular fibre intake helps prevent digestive issues like haemorrhoids, diverticulitis, and other gastrointestinal disorders.
How much fibre does our body need?
The recommended daily fibre intake varies by age and sex:
- Women under 50: 25–28 grams per day
- Men under 50: 31–34 grams per day
- Women 51 and older: 22 grams per day
- Men 51 and older: 28 grams per day.
For most adults, aiming for 25–30 grams of fibre per day from food sources is advised. Children need less, with recommendations ranging from 14 to 31 grams per day, depending on age and sex.
Most people consume much less than these recommendations, so increasing intake of whole grains, fruits, vegetables, legumes, nuts, and seeds can help meet daily fibre needs.
10 Super Foods Rich in Fibre
Maintaining a healthy gut is essential for overall well-being. One of the best ways to support gut health is by including fibre-rich foods in your daily diet.
Dietary fibre not only supports digestion but also feeds beneficial gut bacteria, reduces inflammation, and keeps bowel movements regular. Below are 10 super foods rich in fibre with their benefits for the gut.
Oats
Oats are a classic whole grain known for their versatility and gentle, nutty flavour. They are a staple breakfast food enjoyed as oatmeal, in granola, or added to baked goods.
What sets oats apart is their high content of beta-glucan, a special soluble fibre that forms a gel-like substance in the gut, supporting digestion and helping beneficial gut bacteria thrive
- Fibre Content: ~4 grams per 1 cup (cooked)
- Gut Health Benefits:
Oats contain a type of soluble fibre called beta-glucan, which forms a gel-like substance in the gut. This slows digestion, regulates blood sugar levels, and helps nourish good bacteria in the colon. Oats also aid in softening stool and preventing constipation.
Lentils
Lentils are small, lens-shaped legumes that come in a variety of colours, including brown, green, red, and black. They are a plant-based protein powerhouse, widely used in soups, stews, and salads.
Lentils are especially valued for their impressive fibre content, offering both soluble and insoluble types that support regularity and feed healthy gut microbes.
- Fibre Content: ~15.6 grams per 1 cup (cooked)
- Gut Health Benefits:
Lentils are rich in both soluble and insoluble fibre, making them a powerful gut-health food. They support regular bowel movements and help bulk up the stool. Lentils also act as a prebiotic, feeding beneficial bacteria in the gut, thus supporting a healthy microbiome.
Chia Seeds
Chia seeds are tiny, oval seeds from the Salvia hispanica plant, originally prized by ancient Aztec and Mayan cultures. Despite their small size, they are loaded with fibre, omega-3 fatty acids, protein, and essential minerals.
When soaked, chia seeds absorb water and swell into a gel-like texture, making them easy to add to smoothies, puddings, and baked goods. Their unique properties make them a standout superfood for digestive and heart health
- Fibre Content: ~10 grams per 2 tablespoons (28g)
- Gut Health Benefits:
Chia seeds absorb water and expand in the stomach to form a gel-like texture that aids in digestion and smooth bowel movements. Their high soluble fibre content acts as a prebiotic, promoting the growth of probiotics in the gut. They are especially useful for relieving constipation.
Apples
Apples are one of the most popular fruits worldwide, celebrated for their sweet-tart flavour and crisp texture. Eat raw, baked, or stewed, apples are a convenient and portable snack.
Their skin contains pectin, a soluble fibre that acts as a prebiotic, supporting the growth of beneficial gut bacteria and aiding digestion.
- Fibre Content: ~4.4 grams per medium apple (with skin)
- Gut Health Benefits:
Apples are a great source of pectin, a type of soluble fibre that acts as a prebiotic. Pectin improves digestion by increasing the number of good bacteria. Apples also help regulate bowel movements and reduce gut inflammation.
Bananas
Bananas are a soft, sweet fruit that is easy to digest and widely enjoyed across all age groups. They are a convenient snack and a common addition to cereals, smoothies, and baked treats.
Bananas are notable for their resistant starch content, especially when underripe, which functions like soluble fibre and nourishes the gut microbiome.
- Fibre Content: ~3.1 grams per medium banana
- Gut Health Benefits:
Bananas are rich in resistant starch, particularly when underripe. This acts like soluble fibre, feeding the good bacteria in the gut. Bananas help balance stomach acidity, soothe digestive discomfort, and support regular bowel function.
Broccoli
Broccoli is a cruciferous vegetable with a mild, slightly bitter flavour and a satisfying crunch when cooked. It is rich in vitamins, minerals, and fibre, making it a nutritious addition to stir-fries, salads, and casseroles.
Broccoli stands out for its insoluble fibre and natural compounds like sulforaphane, which support gut lining health and reduce inflammation.
- Fibre Content: ~5.1 grams per 1 cup (cooked)
- Gut Health Benefits:
This cruciferous vegetable is packed with insoluble fibre and sulforaphane, which detoxifies the digestive tract and strengthens the gut lining. Broccoli improves digestion by supporting a healthy gut flora and reducing inflammation.
Sweet Potatoes
Sweet potatoes are root vegetables known for their naturally sweet flavour and vibrant orange flesh. They can be baked, roasted, or mashed, and are rich in fibre, vitamins, and antioxidants.
Sweet potatoes are particularly high in soluble fibre, which helps feed beneficial gut bacteria and maintain regular bowel movements.
- Fibre Content: ~3.8 grams per medium sweet potato (baked with skin)
- Gut Health Benefits:
Rich in soluble fibre, sweet potatoes feed gut bacteria and support regular bowel movements. They are also high in antioxidants such as beta-carotene, which help reduce inflammation and protect the gut lining.
Almonds
Almonds are nutrient-dense tree nuts with a mild, buttery flavour and a satisfying crunch. They are a popular snack and ingredient in both sweet and savoury dishes.
Almonds provide a blend of fibre, healthy fats, and prebiotics, making them excellent for supporting gut flora diversity and digestive health.
- Fibre Content: ~3.5 grams per 28 grams (about 23 almonds)
- Gut Health Benefits:
Almonds contain both fibre and prebiotics, which nourish beneficial gut bacteria. Their healthy fats and anti-inflammatory properties also support the integrity of the intestinal wall. Regular consumption can improve gut flora diversity and digestion.
Flaxseeds
Flaxseeds are small, flat seeds with a mild, nutty taste. They are often ground to improve digestibility and added to cereals, smoothies, and baked goods.
Flaxseeds are unique for their mix of soluble and insoluble fibre, as well as their high omega-3 fatty acid content, supporting both gut health and reduced inflammation.
- Fibre Content: ~7.6 grams per 2 tablespoons (ground)
- Gut Health Benefits:
Flaxseeds are a powerful gut food thanks to their soluble and insoluble fibre mix. They absorb water to bulk up the stool and promote regular bowel movements. Flaxseeds also contain omega-3 fatty acids, which reduce gut inflammation and support a healthy microbiome.
Berries (Raspberries)
Raspberries are a type of berry celebrated for their vibrant colour, juicy texture, and sweet-tart flavour. They are commonly eaten fresh, blended into smoothies, or used as toppings.
Among fruits, raspberries are especially high in fibre and polyphenols, which help fuel healthy gut bacteria and support overall digestive well-being.
- Fibre Content: ~8 grams per 1 cup (raspberries)
- Gut Health Benefits:
Berries are rich in fibre and polyphenols, compounds that fuel healthy gut bacteria. They improve gut barrier function and reduce inflammation. Raspberries, in particular, have one of the highest fibre contents among fruits.
Summary Table: Foods Rich in Fibre
| Food | Fibre per Serving | Type of Fibre | Gut Health Benefits |
|---|---|---|---|
| Oats | ~4g per 1 cup (cooked) | Soluble (beta-glucan) | Slows digestion, feeds gut bacteria, eases constipation |
| Lentils | ~15.6g per 1 cup (cooked) | Soluble & Insoluble | Prebiotic effect, bulks stool, promotes bowel regularity |
| Chia Seeds | ~10g per 2 tbsp (28g) | Soluble | Forms gel, supports digestion, relieves constipation |
| Apples | ~4.4g per medium apple | Soluble (pectin) | Prebiotic, regulates bowels, improves gut flora |
| Bananas | ~3.1g per medium banana | Resistant starch | Prebiotic, balances stomach acid, supports digestion |
| Broccoli | ~5.1g per 1 cup (cooked) | Insoluble | Detoxifies gut, reduces inflammation, improves bowel movements |
| Almonds | ~3.5g per 28g | Fibre & Prebiotics | Enhances gut flora, anti-inflammatory, supports digestion |
| Sweet Potatoes | ~3.8g per medium (with skin) | Soluble | Supports bowel regularity, nourishes gut lining |
| Flaxseeds (ground) | ~7.6g per 2 tbsp | Soluble & Insoluble | Bulks stool, anti-inflammatory, feeds good bacteria |
| Raspberries (Berries) | ~8g per 1 cup | Mostly Insoluble + Polyphenols | Improves gut barrier, fuels microbiome, reduces inflammation |
Conclusion
Fibre may not sound exciting, but it plays a starring role in your health journey. It supports digestion, keeps your heart happy, helps control sugar levels, and even keeps hunger pangs at bay.
Indian foods like whole grains, pulses, fruits, and vegetables naturally pack in loads of fibre without the need for any fancy powders. So keep it simple, eat a variety, and let your gut thrive the way it was meant to.