Not protein. Not carbs. Most people are missing this nutrient. AIIMS gastro doctor shares 10 foods to fix it

Despite our focus on protein shakes, carb counting, and trendy diets, one crucial nutrient quietly gets overlooked in most diets: fibre. Dr Saurabh Sethi, a Harvard- and Stanford-trained AIIMS gastroenterologist, highlights that over 90% of people fall short of their daily fibre needs, creating a hidden nutrition gap that affects digestion, blood sugar, and heart health. Incorporating fibre-rich foods is easier than most realise, and certain everyday staples can dramatically improve gut health while keeping you full and energized.

Dr Sethi emphasises a mix of soluble and insoluble fibres that support the gut microbiome, regulate blood sugar, reduce inflammation, and improve cholesterol levels.

Psyllium husk, chia, and flax seeds

Psyllium husk tops his list, easily added to morning yoghurt to soften stools and feed beneficial gut bacteria. Chia seeds, capable of absorbing ten times their weight in water, slow digestion and provide steady energy throughout the day. Flaxseeds are another powerhouse, rich in lignans and omega-3s that support heart and metabolic health—grinding them ensures optimal absorption.

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Black beans

Black beans offer a double benefit of fibre and protein while producing short-chain fatty acids that fight inflammation.

Broccoli and boiled potatoes

Vegetables like broccoli provide fibre without added calories, along with sulforaphane, a compound linked to detoxification and cancer risk reduction. Even simple boiled potatoes, when cooled, form resistant starch that bypasses digestion, feeding beneficial gut bacteria and aiding metabolic health.

Fruits

Fruits also play a key role. Apples with skin provide soluble fibre that helps regulate blood sugar and nourishes gut bacteria, while berries offer polyphenols and fibre to enhance gut and metabolic function. Avocados, packed with fibre and healthy monounsaturated fats, slow gastric emptying, keeping you satiated for hours.

Legumes

Legumes such as lentils deliver prebiotic fibre and protein, improving insulin sensitivity and promoting a balanced microbiome.

By integrating these ten fibre-rich foods into everyday meals, individuals can close the fibre gap, support gut health, stabilize blood sugar, and feel more satisfied between meals—without radical diet overhauls. Dr Sethi’s recommendations serve as a practical guide for anyone looking to strengthen overall digestive health and maintain long-term wellness.