AIIMS- and Harvard-trained gut expert ranks best high-fibre foods: 3 score 10/10, 4 earn 9/10, here’s the perfect fibre chart for you

Dietary fibre plays a crucial role in supporting digestion, balancing blood sugar and protecting long-term heart health. Yet many people still fail to meet the recommended daily intake.

Dr Saurabh Sethi, a gut health specialist trained at AIIMS and Harvard, recently shared his expert rankings of high-fibre foods on Instagram, offering practical guidance on what deserves a place on your plate, and what may not.

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

Why Fibre Matters for Gut and Heart Health

Fibre is a type of plant carbohydrate that the body cannot digest. Despite this, it is essential for maintaining digestive balance and overall wellbeing.

According to the National Institutes of Health, fibre supports health in two key ways:

• Soluble fibre dissolves in water, forming a gel-like substance. It helps lower LDL (“bad”) cholesterol and slows the absorption of sugar into the bloodstream.
• Insoluble fibre adds bulk to stool and helps waste move efficiently through the digestive tract.

Together, they promote regular bowel movements, nourish beneficial gut bacteria and may reduce the risk of type 2 diabetes, colorectal cancer and heart disease.

However, not all fibre sources are created equal.

Top Fibre-Rich Foods, According to Dr Sethi

Here are the foods Dr Sethi rated highest for fibre content and overall health benefits:

1. Chia Seeds – 10/10
Small but nutritionally powerful, chia seeds are exceptionally rich in fibre, particularly insoluble fibre. They support regular digestion and provide omega-3 fatty acids, which benefit heart health. Their ability to absorb water also helps you feel fuller for longer.

2. Flax Seeds – 10/10
Flax seeds offer both soluble fibre, which helps lower cholesterol, and lignans, plant compounds with antioxidant properties. For best absorption, they should be consumed ground rather than whole.

3. Psyllium Husk – 10/10
Almost pure soluble fibre, psyllium forms a gel in the gut, aiding bowel regularity and supporting cholesterol and blood sugar management. It should always be taken with sufficient water.

4. Guava – 9/10
This tropical fruit provides a balanced mix of soluble and insoluble fibre. It supports smooth digestion, stabilises blood sugar and feeds beneficial gut bacteria.

5. Lentils – 9/10
Lentils are fibre-rich legumes packed with protein and slow-release carbohydrates. They help maintain steady blood sugar levels and nourish gut microbes that produce short-chain fatty acids, important for intestinal health.

6. Black Beans – 9/10
Black beans deliver an excellent combination of fibre and micronutrients. Their soluble fibre supports heart health, while insoluble fibre aids digestion.

7. Berries – 9/10
Berries combine fibre with antioxidants and vitamins. Their dual fibre content supports digestive health while protecting cells from oxidative stress.

Why White Bread Scores Just 1/10

Despite being a staple in many households, white bread performed poorly in Dr Sethi’s rankings, earning only 1 out of 10.

During the refining process, the bran and germ, the parts of the grain that contain most of the fibre, are removed. As a result, a typical slice of white bread contains barely one gram of fibre.

Although wholegrain breads contain more fibre, they still cannot compete with unprocessed plant foods such as seeds, legumes and fruit.

Research shows that refined flour products contribute very little to daily fibre intake. Replacing white bread with fibre-rich alternatives can significantly improve digestive health and support a more diverse gut microbiome.

Boosting Fibre Intake the Smart Way

Improving fibre intake does not require drastic dietary changes. Simple swaps, such as adding seeds to breakfast, including lentils in meals or choosing fruit over refined snacks, can make a noticeable difference.

As highlighted in Dr Sethi’s Instagram discussion, prioritising whole, plant-based foods over processed options remains one of the most effective strategies for long-term gut and heart health.

For those aiming to support digestion, stabilise blood sugar and protect overall wellbeing, fibre remains one of the most powerful, and often overlooked, nutrients in the diet.

Disclaimer: This article is based on information shared on Instagram. The views expressed are those of the individual mentioned and are for informational purposes only. This content does not constitute medical advice.