5 foods for 5g fibre per serving: Delhi nutritionist shares everyday picks for better gut health

A healthy gut does not always require complicated diets, costly supplements or trendy wellness products. Often, the simplest foods in your kitchen can make a meaningful difference to digestion and overall wellbeing. Dietary fibre is especially important because certain fibres are fermented by gut microbes into short-chain fatty acids, compounds associated with several beneficial effects in the body. Yet many adults fall short of recommended daily fibre intake. Delhi nutritionist Lovneet Batra has shared five easy grocery staples that can help add more fibre to everyday meals, with each serving offering roughly 5 grams of fibre depending on portion size.

Apple (with skin)

An apple is an easy, portable way to increase fibre intake without much preparation. A medium apple provides roughly 4 grams of fibre, while a larger fruit can provide closer to 5 grams. Apples contain pectin, a soluble fibre, alongside insoluble fibre that contributes bulk to the diet. Keeping the skin on is important because a significant amount of an apple's fibre is found in or around the peel.

Sweet potato

Sweet potatoes offer fibre along with complex carbohydrates and several micronutrients. One sweet potato contains about 3.9 grams of fibre, with the precise amount varying according to size. Eating it with the skin can add further fibre. Baking or boiling it provides a simple way to include this filling vegetable as part of a balanced meal.

Flaxseeds (2 tbsp)

Flaxseeds are a compact source of fibre and plant-based omega-3 fatty acids. Two tablespoons can provide several grams of fibre, although the amount varies depending on whether the seeds are whole or ground. Grinding flaxseed makes its nutrients easier for the body to access. It can be mixed into yoghurt, oats, smoothies or other everyday foods for an easy fibre boost.

½ large avocado

Avocado combines fibre with predominantly unsaturated fats, making it a nutrient-dense addition to meals. Its fibre can contribute to digestive regularity and fullness, while its creamy texture makes it easy to add to toast, salads, bowls or dips. The exact fibre contribution depends on the size of the avocado and the portion consumed.

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Popcorn kernels (2 tbsp)

Popcorn starts with whole-grain kernels, so air-popped popcorn can be a useful way to add fibre while creating a large-volume snack. Keeping it simple with minimal added butter, sugar or excess salt allows the whole grain to remain the focus. It can therefore serve as a crunchy alternative to many highly processed snack foods.