AIIMS- and Harvard-trained gut expert ranks best high-fibre foods: 3 score 10/10, 4 earn 9/10, here’s the perfect fibre chart for you

 Dietary fibre plays a crucial role in supporting digestion, balancing blood sugar and protecting long-term heart health. Yet many people still fail to meet the recommended daily intake.

Dr Saurabh Sethi, a gut health specialist trained at AIIMS and Harvard, recently shared his expert rankings of high-fibre foods on Instagram, offering practical guidance on what deserves a place on your plate, and what may not.

Why Fibre Matters for Gut and Heart Health

Fibre is a type of plant carbohydrate that the body cannot digest. Despite this, it is essential for maintaining digestive balance and overall wellbeing.

According to the National Institutes of Health, fibre supports health in two key ways:

Soluble fibre dissolves in water, forming a gel-like substance. It helps lower LDL (“bad”) cholesterol and slows the absorption of sugar into the bloodstream.

Insoluble fibre adds bulk to stool and helps waste move efficiently through the digestive tract.

Together, they promote regular bowel movements, nourish beneficial gut bacteria and may reduce the risk of type 2 diabetes, colorectal cancer and heart disease.

However, not all fibre sources are created equal.

Top Fibre-Rich Foods, According to Dr Sethi

Here are the foods Dr Sethi rated highest for fibre content and overall health benefits:

1. Chia Seeds – 10/10
Small but nutritionally powerful, chia seeds are exceptionally rich in fibre, particularly insoluble fibre. They support regular digestion and provide omega-3 fatty acids, which benefit heart health. Their ability to absorb water also helps you feel fuller for longer.

2. Flax Seeds – 10/10
Flax seeds offer both soluble fibre, which helps lower cholesterol, and lignans, plant compounds with antioxidant properties. For best absorption, they should be consumed ground rather than whole.

3. Psyllium Husk – 10/10
Almost pure soluble fibre, psyllium forms a gel in the gut, aiding bowel regularity and supporting cholesterol and blood sugar management. It should always be taken with sufficient water.

4. Guava – 9/10
This tropical fruit provides a balanced mix of soluble and insoluble fibre. It supports smooth digestion, stabilises blood sugar and feeds beneficial gut bacteria.

5. Lentils – 9/10
Lentils are fibre-rich legumes packed with protein and slow-release carbohydrates. They help maintain steady blood sugar levels and nourish gut microbes that produce short-chain fatty acids, important for intestinal health.

6. Black Beans – 9/10
Black beans deliver an excellent combination of fibre and micronutrients. Their soluble fibre supports heart health, while insoluble fibre aids digestion.

7. Berries – 9/10
Berries combine fibre with antioxidants and vitamins. Their dual fibre content supports digestive health while protecting cells from oxidative stress.

Why White Bread Scores Just 1/10

Despite being a staple in many households, white bread performed poorly in Dr Sethi’s rankings, earning only 1 out of 10.

During the refining process, the bran and germ, the parts of the grain that contain most of the fibre, are removed. As a result, a typical slice of white bread contains barely one gram of fibre.

Although wholegrain breads contain more fibre, they still cannot compete with unprocessed plant foods such as seeds, legumes and fruit.

Research shows that refined flour products contribute very little to daily fibre intake. Replacing white bread with fibre-rich alternatives can significantly improve digestive health and support a more diverse gut microbiome.

Boosting Fibre Intake the Smart Way

Improving fibre intake does not require drastic dietary changes. Simple swaps, such as adding seeds to breakfast, including lentils in meals or choosing fruit over refined snacks, can make a noticeable difference.

As highlighted in Dr Sethi’s Instagram discussion, prioritising whole, plant-based foods over processed options remains one of the most effective strategies for long-term gut and heart health.

For those aiming to support digestion, stabilise blood sugar and protect overall wellbeing, fibre remains one of the most powerful, and often overlooked, nutrients in the diet.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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What is fibremaxxing, the new nutrition obsession?

Social media is awash with bad advice. From restrictive diets touted as being longevity boosting, to talk of rubbing beer onto your skin before lying in the sun, the list of questionable “trends” that are liable to happen across on these platforms runs long. “Fibremaxxing”, though, is not one of them.

The art of maximising your daily intake of both soluble and insoluble fiber, fibremaxxing is that rare viral trend that makes actual sense. A crucial part of our daily diet – influencing everything from stable blood sugar to regular, good quality digestion – getting sufficient fibre is of the utmost importance. Here’s what you need to know about eating enough of it.

What is fibremaxxing?

Fibremaxxing describes intentionally incorporating high-fibre foods into your diet, aiming to hit or exceed the daily recommended intake. Now a viral trend, fibremaxxing has grown in popularity thanks to the volume of online videos showing the benefits of eating enough fibre.

“Fibremaxxing is simply being deliberate about both the amount and the variety of fibre you eat to support microbiome and metabolic health,” Alex Manos, functional medicine expert at The HVN, tells me. “I ask my clients to work towards eating 30g of fibre a day, and roughly 30 different plants a week.”

What’s the daily recommended amount of fibre?

Guidelines in the UK generally suggest that women should eat 25-30g of fibre per day, while men should aim for 30-40g of fibre a day.

However, according to Phoebe Liebling, nutritional therapist at Bare Biology, these guidelines are not nearly nuanced enough, and don’t take into account the difference between soluble and insoluble fibre.

“Think of soluble fibre as an absorbent sponge,” she explains. “It draws water into the bowel and forms a gel-like substance that stabilises digestion, regulates blood sugar, acts as a prebiotic (feeds gut bacteria), lowers LDL cholesterol and softens stool so we go to the toilet with ease,” she adds.

Examples of soluble fibre include:

• Oats
• chia seeds
• White rice
• Ground flaxseed
• Cooked root vegetables
• Courgette
• Aubergine

Insoluble fire, on the other hand, is what Liebling describes as the harsh “brushy” stuff. That includes the skins and seeds of fruits and vegetables, as well as wholegrain foods like brown rice, dark leafy greens, nuts, seeds, cruciferous vegetables and beans.

The main difference between the two types of fibre is that insoluble fibre does not dissolve in water and, because of that, triggers the intestinal muscles to work and adds “bulk and structure to stool”, explains Liebling.

In simple terms, soluble fibre helps to regulate blood sugar and cholesterol, while insoluble fibre helps to keep things moving through your digestive system.

Why is fibre so important?

Protein has been the most obsessed-over-nacronutrient for a while now. In 2025, though, fibre is gaining on it. According to Liebling, there are three main benefits to eating more fibre.

Gut health

“Fibre feeds your beneficial gut bacteria, otherwise known as the gut microbiome,” she explains. “This is like an internal control centre: it regulates immunity, metabolism, brain function and hormone balance.”

She goes on to add that adequate fibre can help, through a series of processes, to support the detoxification of excess hormones, like oestrogen, that can cause uncomfortable symptoms and painful periods.

Waste removal

As we know, fibre gives “bulk and structure” to your stool, something that can make going to the bathroom regularly much easier. “Fibre helps to move waste efficiently through the intestines while also absorbing and binding excess hormones, cholesterol and toxins for safe elimination,” Liebling explains.

Metabolic health

Fibre plays a critical role in keeping your blood sugar steady and cholesterol levels healthy. “Soluble fibre forms a gentle gel in the gut that slows the absorption of glucose, helping to prevent sharp spikes and crashes in blood sugar that can affect energy, and trigger cravings and mood swings,” Liebling says.

“The same gel-like action also binds to excess cholesterol and bile acids, carrying them out of the body and helping lower LDL (“bad”) cholesterol over time.”

How to easily increase your fibre intake

You’re convinced that eating more fibre is a good thing. We agree. Here are five nutritionist-approved ways to incorporate more insoluble and soluble fibre into your diet.

1. Make a “seed sprinkle” jar- “Use any combination of nuts and seeds and keep it in the middle of your table (or countertop). Add a small handful to your meals,” says Liebling.
2. Buy mixed grains- For example, look for rice that contains more than one type. Or, is mixed with something else such as lentils or beans.
3. Amp up your nut butter- Where there’s a gap at the top of your nut or seed butter, Liebling suggests adding a handful of fibre-rich things such as chopped hazelnuts or coconut chips.
4. Add flavour with fresh herbs and spices- Small but mighty, these seasonings all count towards your fibre intake and feed your gut microbiome. “Freeze chopped, fresh herbs for ease,” suggests Liebling.
5. Buy seeded, wholegrain breads- An easy switch to make for added fibre.
6. Psyllium husk- “If you can tolerate it, consider adding a teaspoon or two of psyllium husk to a glass of water,” says Manos.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

The 11 Best Substitutes for Cornstarch

Cornstarch is widely used in cooking and baking.

It's a pure starch powder that is extracted from corn kernels by removing all of their outer bran and germ, leaving behind the starch-rich endosperm.

In the kitchen, it has a range of uses. When starch is heated, it’s very good at absorbing water. So it’s most often used as a thickener for stews, soups and gravies.

It's also often favored by those with celiac disease, as it's derived from corn (not wheat), making it gluten-free.

However, cornstarch is not the only ingredient that can be used as a thickener. This article explores the ingredients you can use instead.
1. Wheat Flour

Wheat flour is made by grinding wheat into a fine powder.

Unlike cornstarch, wheat flour contains protein and fiber, as well as starch. This means it's possible to swap your cornstarch for flour, but you will need more of it to get the same effect.

In general, it's recommended that you use twice as much white flour as cornstarch for thickening purposes. So if you need 1 tablespoon of cornstarch, use 2 tablespoons of white flour.

Brown and whole grain flour contain more fiber than white flour, so while it’s possible to try thickening with these flours, you’re likely to need much more of them to get the same result.

To thicken recipes with wheat flour, mix it with a little cold water first to form a paste. This will keep it from sticking together and forming clumps when you add it to recipes.

If you are using wheat flour as a cornstarch substitute, remember that it’s not gluten-free, so it’s not suitable for people with celiac disease.

    Summary:
    Wheat flour is a quick and easy substitution for cornstarch. For the best results, it's recommended that you use twice as much flour as you would cornstarch.

2. Arrowroot

Arrowroot is a starchy flour made from the roots of the Maranta genus of plants, which is found in the tropics.

To make arrowroot, the roots of the plants are dried and then ground into a fine powder, which can be used as a thickener in cooking.

Some people prefer arrowroot to cornstarch because it contains more fiber (1, 2).

It also forms a clear gel when mixed with water, so it’s great for thickening clear liquids (3Trusted Source).

It’s recommended to use twice as much arrowroot as cornstarch to get similar results. Arrowroot is also gluten-free, so it’s suitable for people who don't eat gluten.

    Summary:
    Arrowroot flour is a gluten-free substitute for cornstarch. You should use twice as much arrowroot as you would cornstarch.

3. Potato Starch

Potato starch is another substitute for cornstarch. It’s made by crushing potatoes to release their starch content and then drying them into a powder.

Like arrowroot, it’s not a grain, so it contains no gluten. However, it is a refined starch, meaning that it’s high in carbs and contains very little fat or protein.

Like other tuber and root starches, potato starch tastes quite bland, so it won’t add any unwanted flavor to your recipes.

You should substitute potato starch for cornstarch in a 1:1 ratio. This means if your recipe needs 1 tablespoon of cornstarch, swap that out for 1 tablespoon of potato starch.

It’s also worth noting that many cooks recommend adding root or tuber starches like potato or arrowroot later in the cooking process.

This is because they absorb water and thicken a lot quicker than grain-based starches. Heating them for too long will completely break them down, causing them to lose their thickening properties.

    Summary:
    Potato starch is a great replacement for cornstarch because it tastes bland and is gluten-free.

4. Tapioca

Tapioca is a processed starch product extracted from cassava, a root vegetable that’s found throughout South America.

It’s made by grinding cassava roots to a pulp and filtering out their starch-rich liquid, which is then dried into tapioca flour.

However, some cassava plants contain cyanide, so the cassava has to be treated first to ensure it’s safe.

Tapioca can be bought as flour, pearls or flakes, and is also gluten- free.

Most cooks recommend substituting 1 tablespoon of cornstarch with 2 tablespoons of tapioca flour.

    Summary:
    Tapioca is a processed starch flour made from the root vegetable cassava. You should substitute around 2 tablespoons of tapioca flour for each tablespoon of cornstarch.

5. Rice Flour

Rice flour is a powder made from finely ground rice. It’s often used in Asian cultures as an ingredient in desserts, rice noodles or soups.

Naturally gluten-free, it’s also popular among those who have celiac disease as a substitute for regular wheat flour.

Rice flour can also act as a thickener in recipes, making it an effective substitute for cornstarch.

Additionally, it’s colorless when mixed with water, so it can be especially useful for thickening clear liquids.

Like wheat flour, it’s recommended that you use twice as much rice flour as cornstarch to get the same result.

It can be used with hot or cold water to make a paste, or in a roux, which is a mixture of flour and fat.

    Summary:
    Rice flour is colorless when added to a recipe, so it can be useful for thickening clear liquids. Use double the amount of rice flour to get the same result.

6. Ground Flaxseeds

Ground flaxseeds are very absorbent and form a jelly when mixed with water.

However, the consistency of flax can be a bit gritty, unlike cornstarch, which is smooth.

That said, flaxseeds are a great source of soluble fiber, so using ground flaxseeds instead of flour can boost the fiber content of your dish (5Trusted Source).

If you’re thickening a dish, you could try substituting for cornstarch by mixing 1 tablespoon ground flaxseeds with 4 tablespoons water. This should replace about 2 tablespoons of cornstarch.

    Summary:
    You can mix ground flaxseeds with water and substitute it for cornstarch. However, it can have a gritty texture and won’t provide the same smooth finish.

7. Glucomannan

Glucomannan is a powdered soluble fiber derived from the roots of the konjac plant.

It is very absorbent and forms a thick, colorless, odorless gel when mixed with hot water.

As glucomannan is pure fiber, it contains no calories or carbs, making it a popular substitute for cornstarch for people following a low-carb diet.

It’s also a probiotic, which means it feeds the good bacteria in your large intestine and can help you maintain a healthy gut (6Trusted Source).

Additionally, a recent review found that consuming 3 grams of glucomannan per day could reduce your “bad” LDL cholesterol by up to 10% (7Trusted Source).

However, you’re unlikely to consume that much when using it as a thickener. That’s because its thickening power is much stronger than cornstarch, so you use much less.

Most people use around a quarter of a teaspoon of glucomannan for every 2 teaspoons of cornstarch.

It thickens at quite low temperatures, so mix it with a little cold water before you pour it into your food to avoid it clumping together when it hits hot liquid.

    Summary:
    Glucomannan is a soluble dietary fiber that thickens when heated with water. It contains no carbs or calories, so it’s a popular choice for people on a low-carb diet.

8. Psyllium Husk

Psyllium husk is another plant-based soluble fiber that can be used as a thickening agent.

Like glucomannan, it’s rich in soluble fiber and contains very few carbs.

You’ll also only need a small amount of it to thicken recipes, so start with half a teaspoon and build up.

    Summary:
Psyllium husk is another type of plant-based soluble fiber. Try using small amounts of it in place of cornstarch for thickening.

9. Xanthan Gum

Xanthan gum is a vegetable gum that’s made by fermenting sugar with a bacteria called Xanthomonas campestris (8Trusted Source).

This produces a gel, which is then dried and turned into a powder that you can use in your cooking. Very small amounts of xanthan gum can thicken a liquid by a large amount.

It’s worth noting that it may cause digestive issues for some people when consumed in large amounts.

However, you are unlikely to consume very much of it when using it as a thickener.

It’s recommended to use a small amount of xanthan gum and add it slowly. You need to be careful not to use too much, or the liquid may become a bit slimy.

    Summary:
    You can swap cornstarch for the same amount of xanthan gum as a thickener in your cooking.

10. Guar Gum

Guar gum is also a vegetable gum. It’s made from a type of legume called guar beans.

The outer husks of the beans are removed, and the central, starchy endosperm is collected, dried and ground into a powder.

It’s low in calories and high in soluble fiber, making it a good thickener (11, 12Trusted Source).

Some people prefer using guar gum over xanthan gum, as it’s generally much cheaper.

However, like xanthan gum, guar gum is a strong thickener. Start with a small amount — around one-quarter of a teaspoon — and build up slowly to a consistency that you like.

    Summary:
 is low in calories and high in soluble fiber. It has good thickening properties, so start with a small amount and build up.

11. Other Thickening Techniques
Several other techniques can also help you thicken your recipes.

These include:

Simmering: Cooking your meal at a lower heat for longer will help evaporate some of the liquid, resulting in a thicker sauce.

Blended vegetables: Puréeing leftover veggies can make a tomato-based sauce thicker and add more nutrients.

Sour cream or Greek yogurt: Adding these to a sauce can help make it creamier and thicker.

    Summary:
    Several other techniques can help thicken sauce, including simmering, adding some blended veggies and using sour cream or Greek yogurt.

The Bottom Line

When it comes to thickening sauces, stews and soups, there are many alternatives to cornstarch.

What’s more, many of these thickeners have different nutritional properties than cornstarch and can suit various dietary preferences.

If you’re looking to add a little bit of extra fiber to your recipes, are on a low-carb diet or simply run out of cornstarch, there are certainly alternative thickeners to consider.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement