35g fibre daily: Top Delhi nutritionist shares 6 everyday Indian foods for a healthy gut and better digestion

A healthy digestive system does much more than prevent constipation. It supports immunity, regulates blood sugar, promotes heart health, keeps you fuller for longer and even nourishes the trillions of beneficial bacteria living inside your gut. Yet, despite these well-known benefits, most people still struggle to consume enough fibre every day, often relying on processed foods that offer little nutritional value. If you are looking for an easy way to bridge that gap, top Delhi nutritionist Lovneet Batra has shared a list of six fibre-rich Indian foods on her latest Instagram handle that can help you comfortably reach around 35 grams of fibre daily.

Cooked vegetable dahlia (8g fibre)

One bowl (around 100 grams) of cooked vegetable dahlia is an excellent way to begin the day with nearly 8 grams of fibre. Made from broken whole wheat, dahlia is naturally rich in insoluble fibre, which adds bulk to stools and promotes regular bowel movements. Including colourful vegetables further boosts its fibre, vitamin and antioxidant content. According to the Harvard T.H. Chan School of Public Health, whole grains such as dahlia are linked with improved digestive health and a lower risk of chronic diseases when consumed regularly as part of a balanced diet.

Rajma (7g fibre)

A bowl of cooked rajma (around 150 grams) delivers approximately 7 grams of fibre, along with plant-based protein. Rajma is particularly rich in soluble fibre, which forms a gel-like substance in the digestive tract. This helps reduce LDL (bad) cholesterol, slows glucose absorption and keeps you satisfied for longer, reducing unhealthy snacking. The American Heart Association also recommends beans and legumes as heart-friendly foods because of their combination of fibre, protein and essential minerals.

Guava (5g fibre)

A medium-sized guava weighing around 100 grams provides close to 5 grams of fibre, making it one of the richest fibre-containing fruits. Lovneet Batra recommends eating it whole, including the edible seeds, to maximise its digestive benefits. Guava also has a low glycaemic index, meaning it causes a slower rise in blood sugar compared to many other fruits. Additionally, it is packed with vitamin C and antioxidants that support immunity and overall health.

Roasted chana (5g fibre)

A handful of roasted chana (about 30 grams) supplies nearly 5 grams of fibre, making it a convenient and budget-friendly snack. Besides satisfying evening hunger, it also offers plant protein that helps increase satiety. Replacing fried snacks or biscuits with roasted chana may help reduce unnecessary calorie intake while supporting stable energy levels throughout the day. It is an easy, portable option for people trying to eat healthier without spending much.

Sweet potato (4g fibre)

One medium boiled sweet potato (around 100 grams) contributes about 4 grams of fibre and contains resistant starch, a type of prebiotic that feeds beneficial gut bacteria. Research suggests resistant starch supports digestive health, improves bowel function and may reduce inflammation in the gut. Sweet potatoes are also rich in vitamin A, potassium and complex carbohydrates, making them a nutritious addition to lunch or dinner while keeping you fuller for longer.

Chia seeds (6g fibre)

Just one tablespoon (around 15 grams) of soaked chia seeds provides roughly 6 grams of fibre. Once soaked, the seeds develop a gel-like coating called mucilage, which helps soften stools and supports smoother digestion. Chia seeds are also a good source of omega-3 fatty acids, plant protein and essential minerals like calcium and magnesium. Adding soaked chia seeds to smoothies, yoghurt or overnight oats is a simple way to increase your daily fibre intake while supporting long-term gut health.