Gut Health Boost: Gastroenterologist Shares 8 Fiber-Rich Foods for a Thriving Microbiome
New delhi, India – A Harvard-affiliated gastroenterologist is urging individuals to prioritize fiber intake for optimal gut health, sharing a list of eight readily available foods packed wiht gut-boosting benefits. Dr. Sethi,via a recent Instagram post,detailed how incorporating a variety of fiber sources can significantly improve digestive function and overall well-being.
The gut microbiome – the trillions of bacteria, fungi, viruses and other microbes that live in your digestive tract - plays a crucial role in everything from digestion and nutrient absorption to immune function and even mental health. Fiber, a type of carbohydrate the body can’t digest, acts as a primary food source for these beneficial gut bacteria.
“Don’t just eat more fibre, eat different fibers.Variety trains your gut microbiome to thrive,” dr. Sethi emphasized in his post.
Here’s a breakdown of Dr. Sethi’s recommended foods, along with their fiber content and suggested consumption methods:
1.Chia Seeds: Approximately 10 grams of fiber per 2 tablespoons. These tiny seeds are notably rich in soluble fiber, wich forms a gel-like substance in the digestive tract, slowing down digestion and providing nourishment for gut bacteria. How to eat: Add to smoothies, yogurt, or overnight oats.2. Lentils: around 15 grams of fiber per cooked cup. Lentils are a powerhouse of both resistant starch and prebiotic fiber, both vital for a healthy gut. Resistant starch resists digestion in the small intestine, reaching the colon where it feeds beneficial bacteria.
How to eat: Incorporate into soups, curries, or salads.
3. raspberries: Offering roughly 8 grams of fiber per cup, raspberries are a low-glycemic, antioxidant-rich fruit. Dr. Sethi advises thorough washing to minimize pesticide residue.How to eat: Enjoy with yogurt,oatmeal,or as a standalone snack.
4.Avocados: A medium avocado provides approximately 10 grams of fiber, offering a unique combination of both soluble and insoluble fiber. Insoluble fiber adds bulk to the stool, aiding regularity.
How to eat: Add to toast, bowls, or salads.
5. Broccoli: A cooked cup of broccoli contains around 5 grams of fiber and is a source of sulforaphane, a compound known to support gut microbiota and reduce inflammation.How to eat: Steam, roast, or stir-fry.
6. Oats: A cooked cup of oats delivers about 4 grams of fiber, notably rich in beta-glucan, a prebiotic fiber that supports both cholesterol management and gut health.
How to eat: Utilize in overnight oats or warm breakfast bowls.
7. Flaxseeds: Each tablespoon of ground flaxseeds provides approximately 3 grams of fiber, contributing to regularity, hormone balance, and overall gut health. Grinding the seeds is crucial for optimal nutrient absorption.
How to eat: Stir into smoothies or yogurt.
8. Chickpeas and Beans: A cooked cup contains 13-15 grams of fiber, boasting resistant starch and promoting the production of butyrate, a short-chain fatty acid (SCFA) crucial for gut healing. SCFAs are a primary energy source for colon cells.
How to eat: Add to bowls, soups, or savory pancakes (chillas).This advice builds on growing research highlighting the importance of gut health. A recent ranking by an AIIMS and Harvard gastroenterologist placed fermented foods as top contributors to gut health, while other experts emphasize the need to avoid habits detrimental to the microbiome.(See related article: AIIMS, Harvard gastroenterologist ranks 6 common foods for gut health: Fermented foods score highest). Another expert recently outlined habits to avoid and dietary choices to balance the gut microbiome (See related article: [GI cancer surgeon reveals 4 habits to avoid and suggests 3 dietary choices to balance your gut microbiome](https://www.hindustantimes.com/lifestyle/health/gi-cancer-surgeon-reveals-4-habits-to-avoid-and-suggests-3-dietary-choices-to-balance-your-gut-microbiome-101