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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10 Things That Happen To Your Body When You Start Walking 10,000 Steps A Day

Many people don’t have the time to go for long walks daily. That is a given. And many people who have office jobs cannot do that realistically as their jobs demand that they stay seated in their desks. At the same time, it is a known fact that living a sedentary life is not healthy.

10 Things That Happen To Your Body When You Start Walking 10,000 Steps A Day
Walking is important and staying on your feet as often as you can. If you can accomplish 10,000 steps a day, then you will be amazed to learn what happens to your body.

#10 – Your Heart Health Improves
You know that walking is good for your heart as the blood that is oxygenated is being sent over to your muscles which helps keep your body healthy. The more you are able to take those steps, the better your heart will work, and the stronger it will become.

#9 – Your Lungs Benefit
When you are moving on a constant basis, your lungs become stronger and the muscles surrounding it do as well. That also means your oxygen intake that you breathe in increases which is what your lungs need to be strong as well.

#8 – You Can Focus Better
Those feel-good hormones such as endorphins are released through physical activity and that helps increase the flow of blood to your brain. That is what helps you concentrate and focus better and for longer periods. Therefore, your creativity and productivity also improve.

#7 – Your Bones Get Stronger
You may think that your bones are stressed from all of that walking, but what happens is that they become denser. And when they are denser, they are stronger. This reduces the risk of conditions such as osteoporosis. That is one condition you do not want as that causes the bones to become more brittle.

#6 – Muscles Become Stronger
Being active on a consistent basis does cause small tears in muscles. But that is not nearly as bad as it sounds. This is what causes your muscles to become stronger and that is what helps your muscles grow. The more you are active, the stronger and larger your muscles will become.

#5 – Walking Keeps Your Blood Sugar Stabilized
Getting consistent exercise is excellent for keeping your blood sugar levels lower. That is because activity means that more of the glucose in your bloodstream is used by your muscles. Additionally, the insulin in your body works a lot better. It is safe to say that getting this much exercise significantly lowers your risk of developing conditions such as type 2 diabetes. For those who are diabetic can easily keep the condition managed by getting this much exercise in a day.

#4 – Exercise Lowers Blood Pressure
If your blood pressure is high, it is likely due to the fact that you have been living a sedentary lifestyle. This is why getting plenty of exercises is important as it will help reduce the blood pressure and keep it lower. This means that the vessels become less stiff when you are exercising, and that allows the blood to flow easier, and that is what keeps blood pressure lower.

#3 – Keeps You Flexible
Your flexibility is improved by exercise and that is because you are working your muscles all of the time. And this also helps to improve your posture and also makes you less prone to injuries. You will also find that you will not suffer from aches and pains the more active you are.

#2 – Your Energy Levels Increase
It is not a surprise to learn that staying active helps your energy levels stay high. That is because your circulation is improving, and that improves heart health as it was already noted. And therefore, you will not feel tired at all. You will want to simply keep going.

#1 – Makes Your Mood Better
You already know that exercise is good for your brain. Exercise causes brain chemicals such as serotonin and dopamine to become released, which makes you happier. And therefore your mood will be better, and you will be motivated to keep going as a result.

As it was said, it is not realistic to take 10,000 steps a day because people are working that requires them to sit unless they have a job that entails them to be on their feet. However, the more active you are, even if you don’t achieve 10,000 steps in a day, the better you will be! Getting some exercise is better than living a sedentary lifestyle.

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