Look beyond salads for fibre: Gastroenterologist suggests top 10 high fibre foods you should include in your diet
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
Here are the top 10 foods Dr Sethi recommended:
Lentils Chickpeas Roasted chanas Tempeh Sabja seeds (basil seeds) Psyllium Husk Barley Oats Okra or bhindi (lady finger) Figs (dried or fresh)
How much fibre should you consume?
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.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
6 minutes ago
- Time of India
Ayurvedic doctor shares what a proper healthy day looks like and what should NOT be done
Let's be honest, life's hectic these days. Most of us barely stop to breathe, let alone think about our daily routines. But funny enough, it's often the small, steady habits that keep us sane. Ayurveda! The old Indian system of health has a few ideas about how to live better. And no, it's not just about herbs and oils. A lot of it is about timing up your daily life with the body's own natural rhythm. They've got a word for it: Dinacharya . It basically means 'daily routine'. Nothing too wild. Just doing things at the right time. Sounds obvious, but it's easy to forget. Starting with the mornings. There's this window, from like 3 AM to 7:30 AM, that's supposed to be ideal for getting up and going. Apparently the first half is ruled by something called Vata, which makes it easier to wake up with a clear head. Once the sun's up, Kapha kicks in, and that's when things feel heavier. So, getting out of bed earlier kind of gives you a head start. What do you do after waking? Well, scrape your tongue, swish a bit of oil around your mouth (oil pulling, they call it), and drink some copper-vessel water if you have one lying around. Sounds odd, but these old tricks are supposed to help get your digestion moving. A bit of stretching or yoga? That's next. Nothing fancy. Maybe 10–15 minutes tops. Throw in some deep breathing or sit quietly. Keeps the stress down and helps your body do its thing. Hormones stay balanced. People feel better. Image : Canva Breakfast? Keep it simple. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Remember Him? Take A Deep Breath Before You See Him Now The Noodle Box Undo Soaked almonds or dates are good. Even some roasted mung bean flour mixed with buttermilk (or lassi) is filling but not heavy. You want fuel, not a food coma. Midday is when your digestion's at its strongest. Around 12 to 1 PM. So, that's when to eat your biggest meal. If you're gonna have something rich or protein-heavy, this is the time. Your body can actually handle it now. By late afternoon, around 3 or 4 PM, you'll probably want a light snack. Nothing big. A piece of fruit or two. Just enough to stop you from crashing. Evenings around 5 to 7 PM is the good time to move. Whether that's a jog, the gym, or just a walk, this is when your muscles are ready to go. After that, slow things down. From 7 PM onwards, you should start switching off. Not saying you need to sit in silence, but maybe ditch the emails. Listen to music. Talk to someone. Do some candle gazing (Trataka), if that's your thing. Light dinner too. Vegetarian's best. Don't eat too late, it messes with your sleep and digestion. Now, this part matters: 10 PM to 2 AM is when your body does the heavy lifting, repairing, restoring, regenerating. If you're still awake scrolling Instagram, you're messing with that process. Try to be asleep by 10. Keep the room dark. Skip the screens. Let your brain and body rest properly. In the end, it's not about being perfect. Ayurveda just gives you a bit of a roadmap. Not a rulebook. Even if you follow a few of these suggestions, wake up earlier, eat when your digestion's strong, sleep on time, you'll likely feel better. (By Dr Somit Kumar, M.D (Ayu), PhD, Chief Scientific Officer & Director of Research, AVP Research Foundation)
Hindustan Times
44 minutes ago
- Hindustan Times
Is your acne itching? Dermatologist reveals it may be fungal acne, shares how to tell the difference
The monsoon season triggers a lot of skin conditions because of the weather conditions. One of them is fungal acne, which many people mistake for regular acne because of overlapping symptoms like breakouts and redness. In an interview with HT Lifestyle, Dr Amit Bangia, Associate Director- Dermatology at Asian Hospital, shared with HT Lifestyle how to spot the differences between regular and fungal acne. Acne may look alike, but may have different root causes. (Shutterstock) ALSO READ: Struggling with jaw and chin acne? Dermatologist says it could be hormonal, shares 5 ways to treat them Dr Bangia highlighted the concern of growing skin infection cases in monsoon and said, 'During the monsoon, high humidity and dampness create the perfect conditions for rapid growth of microbes like bacteria and fungi. This often results in a rise in skin infections, reflected in the noticeable increase in dermatology outpatient visits across the country during this season.' Distinguishing between regular acne, which may result from skincare missteps or hormonal imbalances, and fungal infection-related flare-ups is important, as it helps guide targeted treatment. What is the difference between fungal and regular acne? Fungal acne has a burning sensation.(Shutterstock) The big difference Dr Bangia revealed when it comes to the cause is that fungal acne is caused by yeast, which is unlike typical acne caused by bacteria. Recognising the causal difference is important as it influences the treatment approach. He said, 'Fungal acne, unlike typical acne, is brought about by an excessive amount of the yeast-like fungi Malassezia. Regular acne results from clogged pores and bacterial proliferation.' Sharing a brief lowdown on the areas where acne typically occurs, he added, 'For the unversed, acne usually arises in areas with a high concentration of oil glands, such as the T-zone (the forehead, nose, and chin). Fungal acne can appear on a variety of body areas, including those with decreased oil production.' Knowing the distinguishing features helps in identifying these two types of acne more accurately. Dr Bangia noted, 'Fungal acne commonly appears as little, itchy lumps on the face that resemble tiny pimples or whiteheads. They can also appear in other body sections like the chest, back, and shoulders. These bumps may be associated with redness and inflammation." "Another noticeable feature is the prevalence of itchy or burning feelings. Fungal acne is often associated with significant itching, but ordinary acne may be less unpleasant,' Dr Bangia shed light on one of the prominent symptoms. Fungal acne is more common in people with compromised immunity, he said, 'such as those with diabetes or HIV, or even patients who use antibiotics regularly, which can lead to an imbalance of bacteria and yeast on the skin.' Treatments Treatments and management strategies differ for both conditions. Dr Bangia noted that if over-the-counter acne treatments and solutions prove ineffective, it may be a case of fungal acne. He said, 'Typical acne can be treated with benzoyl peroxide or salicylic acid, whereas fungal acne requires antifungal medication.' But since prevention is always better and monsoon increases the risk of skin infections, knowing the precautionary methods will keep you a step ahead. Dr Bangia shared, 'First and foremost, people should prioritise personal hygiene, keeping skin dry by choosing breathable cotton and linen fabrics, and using antifungal powders or lotions in vulnerable regions. Bathe with mild antiseptic soaps is are extremely fundamental prophylactic measure.' What are the skincare ingredients consumers use for acne-prone skin? Now, when it comes to regular acne, which is very common, let's take a closer look at the skincare ingredients that skincare enthusiasts are leaning towards. When it comes to managing regular acne, especially among people with sensitive skin, they often incorporate ingredients that help reduce breakouts without irritating the skin. Malini Adapureddy, Founder and CEO of Deconstruct, shared insights on market trends and the key ingredients consumers are embracing for acne-prone skin. She said, 'For sensitive, acne-prone skin, the key isn't just using fewer products—it's about choosing the right ones. This means selecting ingredients that address skin concerns without causing irritation. For instance, consumers choose ingredients like Niacinamide, which can soothe inflammation and regulate oil production, while Alpha Arbutin helps fade dark spots gently over time. When used in the right concentration, even active ingredients like Salicylic Acid can cleanse effectively without stripping the skin." 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.
The Print
an hour ago
- The Print
AIIMS researchers call for warning labels on alcohol like tobacco
The opinion piece by oncologists Dr Abhishek Shankar, Dr Vaibhav Sahni and Dr Deepak Saini from the Department of Radiation Oncology, Dr BR Ambedkar Institute Rotary Cancer Hospital, AIIMS, Delhi stated that adolescence forms a crucial period for the initiation and intensification of substance use behaviour, including alcohol. In an opinion piece titled 'Expanding behavioural interventions through cancer warning labels in India: from cigarette packs to alcohol bottles' published in Frontiers in Public Health on July 24, the doctors have highlighted that alcohol, like tobacco, is a proven carcinogen, yet awareness remains low. New Delhi, Jul 27 (PTI) Researchers at AIIMS have called for strong, evidence-based warning labels on alcohol products to prevent avoidable cancers, building on India's success with tobacco warnings. Behavioural interventions instituted by means of alcohol warning labels may prove to be effective in affecting positive changes in the consumption habits of individuals belonging to this age group, particularly in Low- and Middle-Income Countries (LMICs), where it is all the more important for certain sections of society to be educated and sensitised towards the consequences of substance use, the researchers said. They stated that cancer cases in India have seen a steep rise, with data from the 2012 to 2022 period suggesting a 36 per cent increase in incidence (1.01 million-1.38 million). GLOBOCAN 2022 data saw about 1.41 million new cancer cases in India with a five-year prevalence at around 3.25 million and a total cancer mortality at 916,827. Alcohol attributable a fraction for cancer and age-standardised rate per 100,000 in India are 4.7 per cent and 4.8 per cent, respectively, according to the GLOBOCAN 2020 data. Data from 2016 suggested that 6.6 per cent of Disease Adjusted Life Years in India were attributable to alcohol consumption which followed that of tobacco at 10.9 per cent, the researchers said. The researchers also mentioned about the advisory brought out by the US surgeon general in January 2025 regarding the consumption of alcohol and the risk of cancer, which stated that alcohol consumption demonstrably elevates the risk for developing at a minimum, seven types of cancer (colon/rectum, liver, breast, esophagus, larynx, pharynx and oral cavity). The advisory also mentioned the mechanistic links between alcohol consumption and the risk of developing cancer along with the fact that this effect is observable regardless of gender. Even before the release of this advisory, alcohol-attributable cancers have been recognised to contribute significantly to the global burden of disease, the researchers said. Cancer warning labels on alcohol containers have been observed to be of benefit in reducing alcohol consumption and lowering the perception of consumption, they said. The Global Adult Tobacco Survey (GATS) in 2016-17 noted an increase by 16 per cent for health warnings on cigarette packs, with pictorial health warnings demonstrating a 50 per cent elevated impact on the intention to quit smoking cigarettes. Warnings can be differentiated based on the type of messaging involved into loss-framed and gain-framed which have an emphasis on associated risks/harms and the benefits of quitting, respectively, the researchers explained. There is evidence in literature to suggest that gain-framed messaging possesses an advantage over loss-framed warnings but the research on such aspects has mainly focused on loss-framed warnings in the case of cigarette smoking. It is also suggested that a combination of messaging can help inform behaviour change in a more effective manner which is based off the concept of the role individual beliefs play in determining outcomes, they said. India being an LMIC, this trend indicates the effect of cancer warning labels in modifying the behaviour of a significant number of people consuming such products, the researchers highlighted. 'The LMICs may look into expanding the positive experience gained from tobacco warning labels to those pertaining to alcohol containers, which clearly state a cancer risk from consumption. It may also be useful for these cancer labels to state that there is no lower threshold for alcohol-related cancer risk along with the types of cancers demonstrably attributable to alcohol consumption so far,' the doctors said. They pointed out that a crucial but often ignored aspect while considering warning labels is the multiplicative interaction of smoking and alcohol consumption in determining cancer risk. A National Cancer Institute (NCI) Workshop in December 2020 emphasised the importance of addressing the combined usage of tobacco and alcohol. Co-use of tobacco and alcohol has been found to be associated with a multiplicative effect in cancer risk, particularly for pharyngeal and oral sites. The importance of reciprocative warning labels on tobacco and alcohol product packaging is further underscored by the fact that alcohol usage has been observed to go up with an increase in cigarette smoking, with the former being associated with lower rates of quitting and higher relapse rates in smokers. It may also be worth considering to have helpful or constructive labelling on containers which guide the user to seek medical advice or undergo screening for cancer instead of being terminalistic in its messaging by suggesting graphic or fatal outcomes upon consumption, the researchers said. 'Since cancer as a disease may present as a result of the combined effect of alcohol and tobacco consumption, it makes sense to place such cancer warning labels and not address these risk factors in isolation,' they said. PTI PLB MNK MNK This report is auto-generated from PTI news service. ThePrint holds no responsibility for its content.
