When your gut feels sluggish or uncomfortable, it may be signalling a lack of fibre which is a vital nutrient that does far more than aid digestion. Fibre plays a key role in keeping your digestive system functioning smoothly, promoting regular bowel movements, and encouraging the growth of beneficial gut bacteria. A balanced gut, in turn, strengthens your immune system, supports emotional stability, and even contributes to clearer, glowing skin. By reducing inflammation and enhancing nutrient absorption, fibre acts as the cornerstone of good health. Nutritionists highlight that getting enough fibre through everyday foods is one of the simplest and most natural ways to boost energy, improve digestion, and maintain long-term wellbeing.
Gastroenterologist Dr Pal explains how dietary fibre boosts gut health, immunity, and energy
Gastroenterologist Dr Pal recently shared in his Instagram video to stress the importance of dietary fibre for maintaining a healthy gut. In his post, he explained that fibre is not just about preventing constipation; it plays a crucial role in cultivating the gut microbiome, which affects immunity, metabolism, and even mental health. He also pointed out that many people today struggle with bloating, acidity, or irregular digestion simply because their diets lack sufficient fibre.
To help his followers make better nutritional choices, Dr Pal shared a list of simple, affordable, and tasty foods that are naturally high in fibre and easy to include in daily meals. According to him, these foods can keep your gut functioning efficiently, helping you feel lighter, more energetic, and overall more balanced.
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Fibre-rich foods to incorporate into your diet
Dr Pal’s first recommendation is roasted chickpeas, which he calls one of the most convenient and nutritious snacks for gut health. A 100-gram serving provides about 17 grams of fibre. They are packed with insoluble fibre that supports regular bowel movements and keeps you fuller for longer. Enjoy them as a crunchy snack on their own or sprinkle them over salads for extra flavour and texture.
Whole black urad dal is another excellent source of fibre, offering around 16 grams per cooked cup. It contains both soluble and insoluble fibre, which aid digestion and feed healthy gut bacteria. Dr Pal suggests enjoying this pulse in dal makhani, soups, or with rice for a satisfying, gut-friendly meal that promotes long-term digestive health.
Chia seeds may be tiny, but they are exceptionally rich in fibre. Two tablespoons provide about 10 grams of soluble fibre, which forms a gel in the stomach to slow digestion and regulate blood sugar. Dr Pal recommends adding chia seeds to curd for breakfast, although they also work well in smoothies, overnight oats, or puddings for an easy fibre boost.
Raspberries, according to Dr Pal, are another fantastic addition to a fibre-rich diet. One cup contains roughly 8 grams of soluble fibre, which helps nourish beneficial gut bacteria. Their natural sweetness and tang make them perfect for adding to cereals, yoghurt, or smoothies. Regularly including raspberries in your diet can enhance gut health while satisfying your sweet cravings.
Finally, guava is one of Dr Pal’s top fruit choices for improving digestion. Each fruit contains about 5 to 6 grams of fibre and offers both soluble and insoluble types. Guava aids digestion, prevents constipation, and helps you stay full for longer. It can be eaten fresh as a snack, sliced into fruit salads, or blended into a refreshing smoothie.
As Dr Pal emphasised, supporting your gut doesn’t require complex diets or supplements. Simply incorporating more fibre-rich foods such as chickpeas, urad dal, chia seeds, raspberries, and guava can make a significant difference. These everyday ingredients are easy to access, enjoyable to eat, and highly effective in improving digestion and overall wellbeing. When your gut is healthy, it shows through better energy, stronger immunity, and naturally radiant skin.
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