8 High-Fibre Foods to Boost Gut Health and Support Weight Loss

High-fibre foods help keep you full, provide essential nutrients, and can aid in weight management. On August 23, Dr. Saurabh Sethi, MD, MPH — board-certified gastroenterologist, hepatologist, and interventional endoscopist trained at AIIMS, Harvard, and Stanford — shared his top eight high-fibre foods for daily meals on Instagram.

Chia Seeds – ~10g fibre per 2 tbsp. Rich in soluble fibre, slows digestion, feeds gut bacteria. How to eat: Add to smoothies, yogurt, or overnight oats.

Lentils – ~15g fibre per cooked cup. High in resistant starch and prebiotics. How to eat: Use in soups, curries, or salads.

Raspberries – ~8g fibre per cup. Low glycemic, antioxidant-rich. How to eat: Add to yogurt, oatmeal, or enjoy as a snack.

Avocados – ~10g fibre per medium avocado. Unique mix of soluble and insoluble fibre. How to eat: Add to toast, salads, or bowls.

Broccoli – ~5g fibre per cup (cooked). Contains sulforaphane, supports gut microbiota, and reduces inflammation. How to eat: Steam, roast, or stir-fry.

Oats – ~4g fibre per cooked cup. Rich in beta-glucan, a prebiotic that aids cholesterol and gut health. How to eat: Use in overnight oats or warm breakfast bowls.

Flaxseeds – ~3g fibre per tbsp (ground). Supports regularity, hormone balance, and gut health. How to eat: Stir into smoothies or yogurt.

Chickpeas and Beans – ~13–15g fibre per cooked cup. Contain resistant starch and promote butyrate production, supporting gut healing. How to eat: Add to soups, bowls, or make chillas.

Pro tip from Dr. Sethi: “Don’t just eat more fibre — eat different fibers. Variety trains your gut microbiome to thrive.”