Harvard-trained doctor shares 4 fiber-rich foods for gut health you might be ignoring, explains how ‘chhole’ make the cut

In a world obsessed with protein and supplements, one Harvard-trained gastroenterologist is reminding everyone that good gut health begins with fiber — and it might already be sitting in your kitchen. Dr. Saurabh Sethi, a board-certified gastroenterologist and hepatologist who trained at AIIMS, Harvard, and Stanford, recently shared a viral Instagram video listing “4 High-Fiber Foods You’re Probably Ignoring.” In the video, Dr. Sethi emphasizes that these aren’t just “healthy” choices, but gut-transforming ones that help feed beneficial bacteria, enhance digestion, and boost immunity.

Chickpeas: India’s favorite ‘chhole’ with a scientific twist

According to Dr. Sethi, chickpeas are a nutritional powerhouse packed with galacto-oligosaccharides, a type of prebiotic fiber that nourishes lactobacilli, the good bacteria in your gut. He adds that chickpeas also aid in magnesium absorption — a key mineral for energy production and muscle health.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Garlic: More than just a kitchen essential

If you’ve been using garlic for its flavor, your gut is thanking you silently. Dr. Sethi explains that garlic contains inulin and oligofructose, two prebiotic compounds that fuel good microbes and promote a balanced gut environment.

Sunflower seeds: Tiny but mighty

Often used as a topping, sunflower seeds are rich in lignans and cellulose, which help add bulk to stool and support regular bowel movements. Dr. Sethi highlights their role in maintaining digestive rhythm and reducing inflammation.

Flax seeds: For balance and better bowel habits

Rounding off the list, Dr. Sethi recommends flax seeds for their blend of soluble and insoluble fiber. These help balance hormones and support consistent bowel health, making them an easy addition to smoothies, salads, or cereals.

Why fiber is your gut’s best friend

Dr. Sethi, who practices in the San Francisco Bay Area, often stresses that a healthy gut influences not just digestion but also mental health, immunity, and even metabolism. His focus on fiber as a foundation of wellness aligns with growing global research linking dietary fiber to longevity and disease prevention.

From your humble bowl of ‘chhole’ to a sprinkle of seeds, Dr. Sethi’s advice is simple — you don’t need exotic superfoods to support gut health. Sometimes, your digestive system’s best ally is already waiting on your plate.