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Fibre-rich foods for gut health, longevity: Oats, lentils, apple, broccoli, chia seeds, more

Diet rich in fibre supports a balanced gut microbiome, reduces inflammation, and enhances overall health and longevity. Here are 8 fibre-rich foods for gut health and longevity.

July 11, 2024 / 13:57 IST
Gut health and fibre are closely connected, as dietary fibre is essential for maintaining a healthy digestive system. Fibre, found in plant-based foods, promotes regular bowel movements and prevents constipation by adding bulk to stools. It also acts as a prebiotic, feeding beneficial gut bacteria, which play a crucial role in digestion, nutrient absorption, and immune function. Soluble fibre helps regulate blood sugar and cholesterol levels, while insoluble fibre aids in waste movement through the intestines.  Here are 8 fibre-rich foods for gut health and longevity suggested by dietician Hyderabad-based Niharica Sharma (Image: Canva)
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Gut health and fibre are closely connected, as dietary fibre is essential for maintaining a healthy digestive system. Fibre, found in plant-based foods, promotes regular bowel movements and prevents constipation by adding bulk to stools. It also acts as a prebiotic, feeding beneficial gut bacteria, which play a crucial role in digestion, nutrient absorption, and immune function. Soluble fibre helps regulate blood sugar and cholesterol levels, while insoluble fibre aids in waste movement through the intestines.
Here are 8 fibre-rich foods for gut health and longevity suggested by dietician Hyderabad-based Niharica Sharma (Image: Canva)
Oats Oats are an excellent source of soluble fiber, particularly beta-glucan, which has been shown to reduce cholesterol levels and improve heart health. This fiber type also aids in stabilizing 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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Oats: These 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)
Lentils Lentils are rich in dietary fiber and plant-based protein, making them a powerhouse for digestive health. The high fiber 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)
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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 fiber, particularly soluble fiber, which can absorb water and form a gel-like substance in the stomach. This helps in slowing digestion, keeping you fuller for longer, and stabilizing blood sugar levels. They also support gut health by promoting regular bowel movements and feeding beneficial gut bacteria. (Image: Canva)
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Chia seeds: These 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)
Broccoli Broccoli is a cruciferous vegetable high in fiber and vital nutrients such as vitamins C and K, folate, and potassium. Its fiber 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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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)
Berries Berries, including blueberries, raspberries, and strawberries, are high in dietary fiber and antioxidants. The fiber 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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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)
Avocado Avocado is a nutrient-dense fruit that provides both soluble and insoluble fiber, essential for a healthy digestive system. Soluble fiber helps regulate blood sugar levels and reduces cholesterol, while insoluble fiber 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)
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Avocado: This 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 reduces 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 fiber 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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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)
Almonds Almonds are a great source of dietary fiber, healthy fats, and protein, all of which contribute to gut health and overall well-being. The fiber 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)
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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)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
first published: Jul 11, 2024 01:36 pm

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