Fibre consists parts of plant-based foods that body cannot digest.
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Dietary fiber is linked to lower rates of cardiovascular disease, type 2 diabetes, and colorectal cancer, most adults consume less than half of the recommended daily amount. For many patients, the advice to "eat more fiber" is familiar but not well understood in practice.
Fibre supports a healthy gut microbiome that plays vital role for overall health. Getting adequate fibre everyday through diet can strengthen immune health, support gut health, decrease inflammation, reduce inflammation, decrease heart disease risk, obesity, Type 2 diabetes, and several cancers, among others.
Fibre consists parts of plant-based foods that body cannot digest. It makes it different from nutrients like proteins, fats, and carbs like sugars and starches. Fibre passes mostly intact via the stomach, small intestine, colon, and out of the body.
There are two types of fibre known as soluble fibre and insoluble fibre. Soluble fibre can dissolve in water that will subsequently form a gel-type material in the stomach and slows down digestion. It will reduce cholesterol and blood sugar. Soluble fibre can be found in bananas, avocados, cirtrus fruits, carrots, peas, beans, barley, and oats.
On the other hand, insoluble fire also does not dissolve in water. It can add bulk to the stool and helps people suffering from constipation. The excellent sources of insoluble fibre include whole-wheat flour, nuts, vegetable like cauliflower, potatoes, green beans, and beans among others.
Soluble fibre can be found in avocados, citrus fruits, peas, carrots, beans, oats, and barley. Meanwhile, the excellent sources of insoluble fibre are whole-wheat flour, nuts, cauliflower, potatoes, green beans, and beans.
According to a study featured in National Library of Medicine, “dietary fiber is linked to lower rates of cardiovascular disease, type 2 diabetes, and colorectal cancer, most adults consume less than half of the recommended daily amount. For many patients, the advice to "eat more fiber" is familiar but not well understood in practice. Because fiber significantly influences gut health, glycemic control, lipid metabolism, and satiety, it has important implications for preventing and managing chronic diseases.” 1
Recently, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and rated the popular fibre options to boost gut health and enhance digestion. 2 Below are some of the options:
1. Chia Seeds: The gut doctor gave 10 out of 10 marks to chia seeds and advised to “soak overnight for best results. Dry chia seeds can expand in the gut and cause bloating.”
2. Black Beans: Dr Saurabh Sethi rated black beans 9 out of 10. He said, “you can buy canned ones for convenience, but rinse well to cut sodium by up to 40% without losing fibre.
3. Berries: The doctor rated berries 9 out of 10. “Frozen works as well as fresh,” added Dr Sethi. Regular consumption will support healthy eating as berries as vital source of sustainable nutrition.
4. Bread: You will be shocked to hear the rating of bread that is widely consumed everyday in many households. The doctor rated bread 1 out of 10. He recommended to “swap for sourdough whole grain. Same convenience but dramatically better fibre and gut impact.”
5. Flax Seeds: He rated flaxseeds 10 out of 10. He suggested to “grind before eating. Whole flaxseeds, seeds pass undigested, and you lose all the fibre and lignans.”
6. Oats: Dr Sethi rated it 9 out of 10. He recommended to “choose organic steel cut or rolled over instant. They retain more beta glucan, the soluble fibre proven to lower cholesterol.
7. Artichoke: The doctor rated it 10 out of 10. He urged to either steam it or roast. One medium artichoke delivers 10 grams of fibre, more than almost any single vegetable serving.
National Library of Medicine|The Role of Dietary Fiber in Health Promotion and Disease Prevention: A Practical Guide for Clinicians
Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford via Instagram|Rating Popular Fiber Options
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.
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