Gastroenterologist says adults should have over 35 grams of fibre daily, lists food sources

A doctor said adults should aim for 25–35 grams of total fibre daily (Picture Credit: Pexels)

Incorporating healthy amounts of fibre into your diet doesn’t only help digestive health but also has many other benefits. It helps with heart health, blood sugar control, weight management, and more. However, many adults don’t get enough of it daily.

Gastroenterologist Dr Joseph Salhab shared a video in which a man talks about the American diet, where fibre is removed from processed foods, which are highly consumed. This has led to a number of health issues.

Demonstrating his point, the man mixed a tablespoon of highly viscous soluble fibre with water and said, “What’s happened is we’ve begun to overeat and become obese and diabetic. Our body can’t even digest this. We don’t have the enzymes to do it.”

“But this is the primary food source for trillions of bacteria living in our gut. This is the way to a healthy microbiome, and it’s no wonder we’re all getting sick. Soluble fibre becomes like a gel. It is extremely filling, makes it very hard to overeat, and naturally reduces glucose and insulin spikes.”

Dr Salhab said that adults should aim for 25–35 grams of total fibre daily, with at least 5–10 g coming from soluble fibre. He listed some of the top sources found in fruits, vegetables, legumes and beans, grains and starches, and seeds and nuts.

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Fruits

Apples, pears, citrus fruits (oranges, tangerines, grapefruit), berries, bananas (slightly green), avocados, mango, papaya, peaches, nectarines, plums, prunes, figs, dates, kiwi, guava, persimmons, plantains, apricots, cranberries, pomegranate arils, raisins.

Vegetables

Carrots, sweet potatoes, Brussels sprouts, artichokes, asparagus, onions, garlic, leeks, beets, turnips, parsnips, okra, eggplant, zucchini, pumpkin, winter squash, green peas, broccoli, cauliflower, cabbage, green beans.

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A post shared by Dr. Joseph Salhab (@thestomachdoc)

Legumes & beans

Lentils, chickpeas, split peas, black beans, kidney beans, navy beans, lima beans, fava beans, mung beans, adzuki beans, soybeans, edamame, pinto beans, white beans, green peas, baked beans.

Grains & starches

Oats and oat bran, barley, rye, teff, sorghum, whole‑wheat pasta, cooked-and-cooled potatoes, cooked-and-cooled rice (white or brown), cooked-and-cooled pasta, cooked-and-cooled barley or oats.

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Seeds & nuts

Chia seeds, flaxseed, psyllium husk, fenugreek seeds, seaweed, sunflower seeds, pumpkin seeds, sesame seeds, almonds, pistachios, pecans.

FAQs on benefits of fibre consumption:

Dietary fibre is a type of carbohydrate found in plant-based foods that the body cannot fully digest. It plays a key role in keeping digestion smooth and supports overall gut health.

Fibre adds bulk to stools and helps food move easily through the digestive tract, reducing the chances of constipation and promoting regular bowel movements.

Yes. Fibre helps manage cholesterol levels by reducing the absorption of unhealthy fats, which in turn supports better heart health.

Fibre slows down the digestion and absorption of carbohydrates, helping prevent sudden spikes in blood sugar levels—especially beneficial for people with diabetes or prediabetes.

High-fibre foods keep you feeling fuller for longer, which can reduce unnecessary snacking and help control overall calorie intake.