Fibre plays a crucial role in maintaining a healthy digestive system, but experts say not all fibre works the same way for the gut. In a recent Instagram video, gastroenterologist Dr Saurabh Sethi, who has trained at Harvard, Stanford and AIIMS, shared a list of high-fibre snacks that are gentle on digestion while helping prevent bloating and stomach discomfort.
According to Dr Sethi, fibre is essential for gut health, but many people struggle with bloating and gastrointestinal distress when they consume certain high-fibre foods. His recommendations focus on foods that support digestion without causing heaviness or irritation.
The snacks highlighted in his video aim to deliver consistent energy, improve digestive health, and reduce the risk of bloating.
Recommended Daily Fibre Intake
Dietary guidelines in the United States recommend that individuals aged two years and above consume 14 grams of fibre for every 1,000 calories they eat daily.
For younger children between 12 and 23 months, experts recommend around 19 grams of fibre per day to support healthy growth and digestion.
Despite these recommendations, many people fail to meet their daily fibre intake, which can affect gut health and digestion.
Seeds That Support Gut Health
Dr Sethi recommends several fibre-rich seeds that are considered gentle on the stomach and beneficial for digestion. These include:
- Pumpkin seeds
- Basil seeds (sabja seeds)
- Ground flaxseeds
- Chia seeds
These seeds are rich in dietary fibre and nutrients, helping improve gut function while reducing the chances of bloating.
Nuts That Are Easy To Digest
Certain nuts can also provide fibre while being relatively easy on the digestive system. Dr Sethi suggests:
- Walnuts
- Dry roasted peanuts
- Fox nuts (makhanas)
These snacks are crunchy, nutritious and fibre-rich, making them suitable options for people looking to improve gut health without causing digestive discomfort.
Whole Grains For Sustained Energy
Whole grains form an important part of Dr Sethi’s recommended snack list. According to him, they provide steady energy and are generally well tolerated by the digestive system.
Some of the top whole-grain options include:
- Sprouted bread
- Sourdough bread
- Steel-cut oats
These foods contain beneficial fibre and are often easier to digest compared to highly processed grain products.
Plant-Based Protein Options
For those looking for protein along with fibre, Dr Sethi recommends plant-based options such as:
- Tempeh
- Firm or extra-firm tofu
These foods are considered filling, nutrient-dense and less likely to trigger bloating when consumed in moderate amounts.
Fruits And Vegetables That Are Gentle On Digestion
Dr Sethi also highlights several fruits and vegetables that combine fibre with easy digestion. These include:
- Cooked carrots
- Blueberries
- Strawberries
- Raspberries
- Kiwi
- Oranges and mandarins
- Slightly unripe bananas
- Papaya
These foods provide fibre while helping regulate digestion and avoiding common bloating triggers.
Focus On Low-Bloat Fibre Foods
In the caption accompanying his video, Dr Sethi explained that the goal is to highlight “gut-friendly snacks that provide fibre while staying gentle on digestion, making them great choices for people who struggle with bloating.”
The idea is to help individuals improve their fibre intake without experiencing common digestive problems associated with certain fibre-rich foods.
Disclaimer
This content, including advice, provides general information only and should not be considered a substitute for professional medical consultation. Always seek guidance from a qualified healthcare professional for personalised advice.