‘I am a gut doctor and here are 7 things I wish more people knew about fibre'
While it's often overlooked, fibre plays a crucial role in keeping your digestion smooth, supporting weight management, and even improving heart health. Despite its importance, a surprising number of people remain unaware of how fibre affects nearly every aspect of their well-being.
Dr Saurabh Sethi, a content creator and gastroenterologist trained at AIIMS, Harvard, and Stanford universities, shared in an Instagram post, seven facts about fibre that everyone should know. Dr Adithya V Naragund, senior consultant in GI and HPB Surgery at Cytecare Hospitals, Bengaluru, helps us decode each of the points in detail:
Dr Sethi mentions, 'About 95 percent of Americans don't get enough fibre.'
'Yes, that's quite accurate,' notes Dr Naragund, adding that while this statistic is from the US, 'the trend holds true in India too, especially in urban populations where diets are increasingly processed and refined.' He stresses that a fibre-poor diet can result in sluggish digestion, frequent sugar cravings, and a lack of satiety. These symptoms often get overlooked or misattributed, but they're strong signals from the gut that it's missing this essential nutrient.
'You're eating for trillions of microbes' in your gut, states Dr Sethi. Dr Nagarund says, 'This is a wonderful way to put it. Our gut microbiome thrives on prebiotic fibres that help it function optimally.' When well-fed, he explains that these microbes support not just digestion but also regulate mood, support immune defence, and even influence how we handle stress. The gut truly is a second brain, and fibre is one of its most important fuels.
According to Dr Sethi, soluble fibre feeds gut microbes and helps lower cholesterol. Insoluble fibre adds bulk to stool and supports regular bowel movements. 'Yes, both soluble and insoluble fibre play unique roles,' states Dr Nagarund. 'Soluble fibre, found in oats, apples, and beans, helps manage blood sugar and cholesterol. Insoluble fibre, which you get from whole grains and the peels of fruits and vegetables, helps bulk up stool and support regularity. Together, they work in harmony to keep the gut resilient and balanced.'
'High-fibre foods fill you up, slow sugar spikes, and reduce cravings,' notes Dr Sethi, to which, Dr Nagarund adds that research increasingly supports this. Fibre-rich foods are not only more filling but also slow down digestion, which helps curb overeating. 'A steady intake of around 25 to 30 grams per day can lead to better metabolic health, improved insulin sensitivity, and gradual fat loss over time — especially around the abdominal area,' says the doctor.
A post shared by Saurabh Sethi (@doctor.sethi)
Adding fibre too quickly can cause gas, bloating, and discomfort, stresses Dr Sethi. According to Dr Nagarund, this is a key point. 'A sudden jump in fibre intake can backfire, causing bloating or discomfort. A gradual increase, paired with more water and a little movement, helps the body adjust. Everyone's tolerance is different, so it's important to go slow and be mindful,' he says.
Dr Sethi writes, 'Lentils, oats, chia, flax, berries, and even popcorn are fibre-rich; you don't have to live on salad.' Concurring, Dr Nagarund details the benefits: 'Pulses, millets, fruits with skin, seeds like flax and chia, and even snacks like air-popped popcorn can be great sources. Traditional Indian foods like sabut dal and the use of whole grains like bajra and jowar already offer rich fibre — when not overly refined.'
Dr Sethi explains that it supports brain function, lowers heart disease risk, builds a resilient microbiome. 'Fibre truly is a cornerstone of preventive health. From balancing hormones to reducing heart risk and supporting cognitive clarity, its benefits go well beyond digestion. It helps create a healthy gut ecosystem, which in turn supports many vital functions across the body,' concludes Dr Nagarund.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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