Diet tips to boost gut health: Reduce risk of diabetes, promote longevity with these 8 fibre-rich foods
Diet tips: A fibre-rich diet is essential for a healthy gut, supporting digestion, regulating blood sugar, and boosting immunity. It promotes regular bowel movements and nourishes gut bacteria. Here are 8 fibre-rich foods that you should include in your daily diet.
A healthy gut is essential for overall well-being, and one of the key components of maintaining it is a fibre-rich diet. Dietary fibre, found primarily in plant-based foods, plays a crucial role in supporting digestion, regulating blood sugar, and enhancing immune function. It promotes regular bowel movements by adding bulk to stools and acts as a prebiotic, nourishing the beneficial bacteria in the gut. These bacteria are vital for digestion, nutrient absorption, and preventing inflammation. (Image: Canva)
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Soluble fibre helps manage blood sugar and cholesterol, while insoluble fibre aids in smooth digestion by moving waste through the intestines. Including fibre-rich foods in your diet not only improves gut health but also contributes to overall longevity by reducing the risk of chronic diseases like heart disease and diabetes. Here are 8 fibre-rich foods recommended by Pune-based dietician Niharica Sharma to enhance your gut health and well-being. (Image: Canva)
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Oats: Oats are an excellent source of soluble fibre, particularly beta-glucan, which has been shown to reduce cholesterol levels and improve heart health. This fibre type also aids in stabilising blood sugar levels and promoting a feeling of fullness, which can assist with weight management. Additionally, oats support a healthy gut by encouraging the growth of beneficial bacteria and improving bowel regularity. (Image: Canva)\
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Lentils: Lentils are rich in dietary fibre and plant-based protein, making them a powerhouse for digestive health. The high fibre content aids in smooth digestion and helps prevent constipation. Lentils also provide essential nutrients like iron, folate, and potassium, which support overall health. (Image: Canva)
Chia seeds: Chia seeds are tiny nutritional powerhouses loaded with fibre, particularly soluble fibre, which can absorb water and form a gel-like substance in the stomach. This helps in slowing digestion, keeping you fuller for longer, and stabilising blood sugar levels. They also support gut health by promoting regular bowel movements and feeding beneficial gut bacteria. (Image: Canva)
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Broccoli: Broccoli is a cruciferous vegetable high in fibre and vital nutrients such as vitamins C and K, folate, and potassium. Its fibre content supports digestive health by adding bulk to stools and promoting regular bowel movements. Broccoli also contains sulforaphane, a compound that has anti-inflammatory properties and supports detoxification processes in the gut, thereby enhancing overall gut health and reducing inflammation. (Image: Canva)
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Berries: Berries, including blueberries, raspberries, and strawberries, are high in dietary fibre and antioxidants. The fibre content aids in digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Antioxidants like vitamin C and polyphenols in berries protect the gut lining from inflammation and oxidative stress. (Image: Canva)
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Avocado: Avocado is a nutrient-dense fruit that provides both soluble and insoluble fibre, essential for a healthy digestive system. Soluble fibre helps regulate blood sugar levels and reduce cholesterol, while insoluble fibre aids in bowel regularity. Avocados are also rich in healthy monounsaturated fats, vitamins, and minerals like potassium and magnesium, which support overall health and reduce inflammation, promoting longevity. (Image: Canva)
Apples: Apples are rich in pectin, a type of soluble fibre that acts as a prebiotic, feeding the beneficial bacteria in your gut. This promotes a healthy microbiome and improves digestion. Apples also provide a good amount of vitamin C, antioxidants, and various phytonutrients that support immune health and reduce inflammation. (Image: Canva)
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Almonds: Almonds are a great source of dietary fibre, healthy fats, and protein, all of which contribute to gut health and overall well-being. The fibre content in almonds helps maintain regular bowel movements and feeds beneficial gut bacteria. Almonds also provide vitamin E, magnesium, and antioxidants, which protect cells from damage and support heart health. Their nutrient profile helps reduce inflammation and supports metabolic health. (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
