How To Get Enough Fibre Daily? Gut Doctor Shares Key Tips

Dietary fibre is a significant part of healthy diet but still it is often overlooked in everyday nutrition. Fibre is mainly found in plant-based foods and plays vital role to maintain sound digestive health, regulate blood sugar levels, manage weight, and support overall well-being. It is important to include sufficient fibre in the diet to prevent various health issues and support overall health.

What Is Dietary Fibre?

It is that part of the foods that the body can not completely digest. Unlike other key nutrients, fibre passes via the digestive system almost intact. It can be broadly classified into 2 types namely soluble fibre and insoluble fibre. Soluble fibre can be dissolved in water to form gel like substance that can reduce cholesterol and control blood sugar levels. On the other hand, insoluble fibre can add bulk to the stool to support healthy and regular bowel movements.  

Despite the significance of fibre in daily diet, many of us fail to achieve the ideal daily intake of fibre. In order to help you fulfill the daily intake of fibre, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and shared crucial tips pertaining to fulfilling fibre intake every day.

“Most people think they eat enough fiber. In reality, the average intake is only ~16g per day, when we need 25–38g for gut health, blood sugar balance, cholesterol, and feeling full after meals,” said Saurabh Sethi. ¹

He shared a 30-gram fibre cheat sheet that can be described below: 

1. Daily Fibre Combo 1

The doctor shared daily fibre combo 1 that will help you get approximately a total of 31 to 35 grams of fibre. It includes the following:

• ½ cup avocado that can offer approximately 5 to 7 grams fibre

• ½ cup chickpeas for upto 6 grams of fibre

• 1 large apple can offer nearly 5 grams fibre

• ½ cup dry oats can provide 4 grams fibre

• 1 cup cauliflower can give up to 3 grams of fibre

• 2 tablespoon chia seeds can give maximum fibre intake of 8 to 10 grams.

2. Daily Fibre Combo 2

The second combo can offer you up to 30 grams of fibre. It covers the following foods given below:

• 1 cup raspberries to get up to 8 grams fibre

• 1 cup broccoli can give you nearly 5 grams fibre

• ½ cup black beans can provide you up to 7 grams fibre

• 2 tablespoon of ground flaxseeds can offer 4 grams fibre

• 1 cup leafy green can provide 1 to 2 grams fibre

• ½ sweet potato with skin will give you up to 2 grams of fibre

• 1 slice whole grain bread or roti will give up to 2 grams fibre.

3. Daily Fibre Combo 3

The combo can offer you approximately 30 grams fibre if you follow it every day. Check the foods mentioned below:

• 1 pear can provide up to 6 grams fibre

• ½ cup almonds to get up to 4 grams fibre

• ½ cup cooked lentils for receiving up to 8 grams fibre

• 1 cup roasted cabbage to get up to 3 grams fibre

• ½ cup cooked quinoa to get 5 to 6 grams fibre

• 1 cup sautéed spinach for 3 grams fibre

Daily Mix Option

The gut doctor also recommended a daily mix option of various foods to get approximately 30 grams of fibre to meet your everyday need. Check the foods specified below along with quantity:

• ½ cup farro or barley for 5 to 6 grams fibre

• ½ cup cooked lentils to get 8 grams fibre

• ½ cup almonds to get up to 4 grams fibre

• 1 pear to get 6 grams fibre

• 1 cup sautéed kale to receive 3 grams fibre

• 1 cup roasted cauliflower to get 3 grams fibre

Action Plan

Saurabh Sethi also highlighted an action plan to meet your every day fibre needs. He advised to pick 3-4 foods that you can add to your meals to already eat. He asked to track it everyday for 3 days and adjust portions. The doctor emphasized that supplements can also help in fulfilling the gaps.

Pro Tip: The gut doctor recommended to increase fibre slowly and drink plenty of water.

FAQs

References

1. Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford|The 30g Fiber Cheat Sheet Most People Overlook

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.