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Look beyond salads for fibre: Gastroenterologist suggests top 10 high fibre foods you should include in your diet

Updated on: Jul 27, 2025, 12:16:43 IST
By Krishna Pallavi Priya
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When it comes to fibre intake, we limit ourselves to salads when there is a world of options available in our kitchens. Check out the list. (Shutterstock)
When it comes to fibre intake, we limit ourselves to salads when there is a world of options available in our kitchens. Check out the list. (Shutterstock)
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Gastroenterologist Dr Sethi emphasises the importance of dietary fibre and to look beyond salads to increase your intake, recommending 10 options.

Fibre may be best known for its ability to prevent or relieve constipation. But foods that are rich in fibre can have other good effects as well, ranging from aiding weight loss, lowering the risk of heart disease and some types of cancer, helping maintain weight, and more.

Also Read | Gastroenterologist shares 4 bowel cancer symptoms to look out for: Persistent bloating to night sweats

However, often, when it comes to fibre intake, we limit ourselves to salads when there is a world of options available in our kitchens. In an Instagram post shared on July 25, Dr Saurabh Sethi, MD, MPH, board-certified gastroenterologist, hepatologist, and interventional endoscopist trained at AIIMS, Harvard and Stanford, shared the top 10 high-fibre foods that go beyond salads. Let's find out what they are:

Top 10 high fibre foods suggested by a gastroenterologist

According to the American Heart Association Eating Plan, eating a variety of fibre sources is the key to good health. Total dietary fibre intake should be 25 to 30 grams a day from whole foods, not supplements. Currently, dietary fibre intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount.

Meanwhile, Indians consume just 15 grams of it when the Indian Council of Medical Research (ICMR) recommends a daily fibre intake of 25-40 grams for adults: around 25 grams for women and around 38 grams for men.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

 
ABOUT THE AUTHOR
Krishna Pallavi Priya

Krishna Priya Pallavi is a journalist with over 9 years of experience, covering health, fashion, pop culture, travel, wellness, entertainment, festivals, mental health, art, decor, fitness, and sex and relationships. She is an alumna of the Indian Institute of Mass Communication (IIMC), Dhenkanal, and holds an undergraduate degree in Journalism and Mass Communication from Guru Gobind Singh Indraprastha University, Delhi. Her strong academic foundation informs her analytical and detail-oriented approach to storytelling, helping her uncover stories where none seem to exist. Before joining Hindustan Times, Pallavi worked with some of India’s leading media organisations. She spent close to three years at India Today, where she honed her newsroom skills and developed a sharp editorial sensibility. She also worked for over a year and a half at Vagabomb, ScoopWhoop’s feminist digital platform, where she explored stories through a gender-sensitive, socially aware lens. Pallavi has a deep interest in global fashion trends and international fashion seasons, and enjoys interviewing celebrities and tracking pop culture movements—interests that frequently translate into engaging, reader-friendly stories. Alongside lifestyle and entertainment, she has a keen eye for impactful health and wellness journalism, regularly interacting with doctors, designers, and digital content creators to bring nuance and credibility to her work. Born and raised in Haryana, Pallavi remains deeply connected to her ancestral roots in Odisha. Her ability to spot fresh angles brings curiosity and depth to stories she pursues. When not chasing deadlines, she enjoys spending time with her dog, planning her next vacation, reading, running new trails, and discovering new destinations.

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