High-fibre foods do more than just keep you full for longer, they also boost your nutrient intake and offer multiple health benefits. We often come across various impactful posts on social media that inspire us to improve our diet and we recently came across one by Dr Saurabh Sethi, a board-certified gastroenterologist trained at AIIMS, Harvard, and Stanford. In the post, he shared eight high-fibre food items that will help you keep your diet on track. What are those? Read to find out.
AIIMS, Harvard & Stanford Trained Gastroenterologist
Dr Saurabh Sethi (@doctor.sethi) is an ABMS board-certified gastroenterologist trained at Harvard and Stanford. He specialises in gut and liver health and often shares tips on diet and healthy habits on his Instagram, keeping his followers engaged with practical advice.
Recently, he recommended eight high-fibre foods that he even asks his patients to eat. In the post, he mentioned the daily intake for each food and explained how they benefit your health. He captioned the post: “Which of these high-fibre foods do you already include in your diet?”
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8 High-Fibre Foods
Here’s the list of eight high-fibre foods recommended by gastroenterologist Dr Saurabh Sethi to add to your daily diet.
1. Chia Seeds
According to the doctor, two tablespoons of chia seeds have 10g fibre. These seeds are high in soluble fibre, which slows digestion and feeds gut bacteria. You can enjoy them in smoothies, yoghurt or soak overnight and have them in the morning.
2. Lentils
This food item offers 15g of fibre per cooked cup. Rich in resistant starch and prebiotic fibre, lentils can be consumed in soup, curries or salads.
3. Raspberries
As per Dr Saurabh Sethi, one cup serving of raspberries offers approximately 8g of fibre. They have low glycemic and are rich in antioxidants. Ensuring you wash them perfectly, eat them with yoghurt, oatmeal, or as a snack.
4. Avocados
A medium avocado has about 10g of fibre. It provides a unique combination of soluble and insoluble fibre and can be enjoyed on toast or salads.
5. Broccoli
It contains around 5g of fibre per cooked cup. Broccoli has sulforaphane, supports gut microbiota, and helps reduce inflammation. You can either steam, roast, or stir-fry it
6. Oats
This food has around 4g of fibre per cooked cup. Oats are rich in beta-glucan, a prebiotic that supports cholesterol management and gut health. You can eat them by soaking them overnight or cooking them as oatmeal or porridge.
7. Flaxseeds
They have about 3g of fibre per tablespoon (ground). They help with hormone balance and gut health. Eat them daily by stirring ground flaxseeds into smoothies or yoghurt.
8. Chickpeas and beans
A cooked cup of chickpeas or beans contains 13-15g of fibre. They have resistant starch and promote butyrate production, a short-chain fatty acid that supports gut healing. Add them to bowls, soups, or make chillas daily for a healthy gut.
Are you ready to add these eight food items to your diet? Tell us in the comments!
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