Harvard doctor recommends high-fiber foods and the right to consume them

Fiber is one of the most important nutrients that plays a vital role in digestive health. It helps in controlling blood sugar levels and keeps you full for longer, which supports weight management and prevents overeating. It is also linked to heart health, as soluble fiber helps lower LDL (bad) cholesterol and supports better blood circulation. Furthermore, it is said that regular fiber intake promotes a healthy gut microbiome, which boosts immunity and nutrient absorption. Addressing the importance of fiber Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, recently shared a post on Instagram, where he recommended 8 high-fiber foods and the right way of consuming them. He also gave a tip, where he mentioned not just more fiber but eating different fibers. Scroll down to read the details.

According to Dr Sethi, chia seeds offer 10 g fiber per 2 tablespoons. They are rich in soluble fiber, slow digestion and feed gut bacteria.
How to consume: One can add them to smoothies, yogurt, or overnight oats.

Dr Sethi says that they are high in resistant starch and prebiotic fiber. Also, per cooked cup of lentils offer 15 g fiber.
How to consume: One can add them to soups, curries, or salads.

According to Dr Sethi, per cup of raspberries offer 8 g fiber and are low glycemic, and are rich in antioxidants. He suggests washing them thoroughly before eating to reduce pesticide residue.
How to consume: One can add them to yogurt, oatmeal, or snack as it is.

Dr Sethi states that per medium avocado offers 10 g fiber, which includes soluble and insoluble fiber.
How to consume: He recommends adding them to toasts, bowls, or salads.

As per his post, per cup of cooked broccoli offers 5 g fiber and contains sulforaphane, which supports gut microbiota and reduces inflammation.
How to consume: He suggests consuming broccoli either steamed, roasted, or stir-fried.

As per Dr Sethi's post, per cooked cup offers 4 g fiber, and is rich in beta-glucan, a prebiotic that supports cholesterol and gut health.
How to consume: One can use overnight oats or warm bowls.

As per Dr Sethi, they help regulate hormone balance and gut health and per tablespoon offers 3 g fiber.
How to consume: One can stir into smoothies or yogurt.

They contain resistant starch and promote butyrate production (gut healing SCFA) and per cooked cup offers 13-15 g fiber.
How to consume: One can add them to bowls, soups, or chillas.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.