9 fibre-rich foods you should add in your diet for better gut health
ET Online
Jul 11, 2025
Oats
Oats are a top fibre source that supports gut-friendly bacteria. Rich in beta-glucan, they regulate digestion, reduce cholesterol, and keep you full longer. Perfect for breakfast or smoothies.
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Lentils
Packed with both soluble and insoluble fibre, lentils aid smooth digestion and prevent constipation. They’re rich in protein too, making them ideal for vegetarians aiming for better gut health.
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Apples
Apples contain pectin, a type of soluble fibre that feeds good gut bacteria. Eaten raw or baked, they support healthy digestion and help regulate bowel movements naturally.
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Chia seeds
Tiny but mighty, chia seeds expand in water, forming a gel-like texture that helps clean your intestines. Add them to yogurt, smoothies, or overnight oats for maximum fibre.
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Broccoli
Broccoli is not just rich in fibre, but also antioxidants that reduce gut inflammation. Eat it steamed or roasted to enhance digestive enzyme activity and promote colon health.
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Flaxseeds
Ground flaxseeds offer lignans and soluble fibre that keep the digestive tract clean. Just a spoonful daily can support regular bowel movements and improve overall digestive health.
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Bananas
Bananas are rich in resistant starch and fibre. They nourish healthy gut bacteria, reduce bloating, and are gentle on the stomach, great for those with digestion issues.
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Sweet potatoes
Sweet potatoes provide a mix of soluble and insoluble fibre that aids digestion and gut motility. Roasted, mashed, or boiled, they’re both nutritious and gut-friendly.
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Berries
Berries like raspberries, strawberries, and blueberries are low in sugar and high in fibre. Their antioxidants also reduce gut inflammation and support microbiome diversity for better digestion.
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