If your gut’s been acting up lately, it might just be craving one thing — fibre! A healthy gut doesn’t only mean fewer tummy troubles; it’s also linked to better immunity, mood, and even glowing skin. Gastro-specialist Dr Pal recently shared his top picks for fibre-rich foods that can keep your digestive system running smoothly — and the best part is, they’re simple, everyday foods you can actually enjoy.
Roasted chickpeas
Starting off strong, roasted chickpeas take the crown. A 100-gram serving gives you a whopping 17 grams of fibre. They’re loaded with insoluble fibre and protein, keeping you full for hours and helping your gut move things along properly. Snack on them plain or toss them over salads for a crunchy, satisfying boost.
Whole black urad dal
Next up is the humble whole black urad dal, with around 16 grams of fibre per cooked cup. It’s rich in both soluble and insoluble fibre, which promotes healthy gut motility and nourishes your digestive bacteria. Enjoy it in dal makhani, soups, or even mixed with rice for a hearty, gut-loving meal.
Chia Seeds
Chia seeds are another superstar — just two tablespoons pack in about 10 grams of fibre. Their soluble fibre forms a gel in your stomach, aiding digestion and helping stabilise blood sugar. Dr. Pal recommends mixing chia with curd for the perfect breakfast combo, but you can also add them to smoothies, puddings, or overnight oats.
Raspberries
Raspberries may look delicate, but they’re fibre powerhouses, offering 8 grams per cup, according to the doctor. They’re high in soluble fibre, which supports healthy gut bacteria. Sprinkle them over your morning cereal or blend them into yoghurt — your gut (and taste buds) will thank you.
Guava
Rounding out the list is guava, which gives you about 5–6 grams of fibre per fruit. It’s rich in both soluble and insoluble fibre, helping digestion and keeping you full longer. Eat it as a quick snack, add it to salads, or make a refreshing guava smoothie.
Roasted chickpeas
Starting off strong, roasted chickpeas take the crown. A 100-gram serving gives you a whopping 17 grams of fibre. They’re loaded with insoluble fibre and protein, keeping you full for hours and helping your gut move things along properly. Snack on them plain or toss them over salads for a crunchy, satisfying boost.
Whole black urad dal
Next up is the humble whole black urad dal, with around 16 grams of fibre per cooked cup. It’s rich in both soluble and insoluble fibre, which promotes healthy gut motility and nourishes your digestive bacteria. Enjoy it in dal makhani, soups, or even mixed with rice for a hearty, gut-loving meal.
Chia Seeds
Chia seeds are another superstar — just two tablespoons pack in about 10 grams of fibre. Their soluble fibre forms a gel in your stomach, aiding digestion and helping stabilise blood sugar. Dr. Pal recommends mixing chia with curd for the perfect breakfast combo, but you can also add them to smoothies, puddings, or overnight oats.
Raspberries
Raspberries may look delicate, but they’re fibre powerhouses, offering 8 grams per cup, according to the doctor. They’re high in soluble fibre, which supports healthy gut bacteria. Sprinkle them over your morning cereal or blend them into yoghurt — your gut (and taste buds) will thank you.
Guava
Rounding out the list is guava, which gives you about 5–6 grams of fibre per fruit. It’s rich in both soluble and insoluble fibre, helping digestion and keeping you full longer. Eat it as a quick snack, add it to salads, or make a refreshing guava smoothie.
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