AIIMS doctor swears by these 5 fibre-rich foods for better digestion and happier gut

Good gut health is increasingly being recognised as central to overall wellbeing, from digestion and immunity to mood and metabolism. According to an AIIMS-trained gastroenterologist, increasing daily fibre intake may be one of the simplest and most effective ways to support the gut microbiome.

In a recent post shared on Instagram, Dr Saurabh Sethi, a board-certified gastroenterologist, explained that fibre intake often predicts gut and metabolic health more consistently than many people realise.

“In the clinic, I often observe that fibre intake is a consistent predictor of gut and metabolic health,” he noted.


Here are the five fibre-rich foods he says he consumes regularly to maintain gut health.

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

Slightly Green Bananas: Resistant Starch for a Healthy Gut Microbiome

Bananas, particularly slightly green ones, are rich in resistant starch, a type of fibre that acts as fuel for beneficial gut bacteria.

Resistant starch behaves like a prebiotic, meaning it feeds the good bacteria in the digestive tract. This can help support blood sugar stability, improve satiety and promote smoother digestion.

Dr Sethi recommends eating one medium, slightly green banana daily for optimal gut support.

Chia Seeds: Soluble Fibre for Better Digestion

Chia seeds are small but nutritionally powerful. They are high in soluble fibre, which forms a gel-like substance in the gut. This helps slow digestion, stabilise blood sugar levels and promote regular bowel movements.

Adding one to two tablespoons of chia seeds per day, whether stirred into yoghurt, soaked overnight or blended into smoothies, may help improve digestive efficiency.

Soluble fibre also supports feelings of fullness, making chia seeds beneficial for weight management.

Lentils and Legumes: Fibre and Plant Protein for Gut Health

Lentils and legumes provide both soluble and insoluble fibre, alongside plant-based protein. This combination helps regulate bowel movements while also fuelling the gut microbiome.

A serving of half to one cup of cooked lentils or legumes on most days can contribute significantly to daily fibre intake.

In addition to digestive benefits, these foods are linked with improved heart health and better blood sugar control.

Berries: Antioxidant-Rich Fibre Sources

Berries, particularly blueberries and raspberries, are rich in fibre as well as polyphenols, compounds known for their antioxidant properties.

Polyphenols may help support gut microbial diversity and reduce inflammation in the digestive tract. Dr Sethi suggests consuming half to one cup of berries daily as part of a balanced diet.

Their naturally sweet flavour also makes them an easy addition to breakfast bowls or snacks.

Nuts (Walnuts and Almonds): Fibre and Healthy Fats Combined

Walnuts and almonds offer a combination of fibre and healthy fats, which may support satiety and metabolic health.

A small handful, roughly a quarter cup, each day can contribute to improved gut microbial diversity. Nuts are also convenient, portable and easy to incorporate into daily routines.

Why Fibre Intake Is Essential for Gut Health

Dietary fibre plays a crucial role in maintaining digestive balance. It may help reduce constipation, regulate bowel movements and lower the risk of conditions such as heart disease, colon cancer and type 2 diabetes.

The gut is sometimes described as the “second brain” because of its connection to the enteric nervous system. This gut-brain link suggests that better digestive health may positively influence mood, energy levels and immune function.

While individual nutritional needs vary, experts consistently highlight fibre-rich whole foods as a cornerstone of digestive wellbeing.

Incorporating these five foods into a balanced diet may be a practical step towards supporting gut health naturally and sustainably.


Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any significant changes to your diet or lifestyle.