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Include These 5 Fiber-Rich Fruits & Vegetables In Your Diet For Better Gut & Brain Health
Include These 5 Fiber-Rich Fruits & Vegetables In Your Diet For Better Gut & Brain Health
Social media is buzzing with influencers touting the importance of taking care of your gut and the need to incorporate fibre in one’s diet. There are several videos doing the rounds on Instagram that focus on both these subjects individually. However, over the past ten years, the medical community has established that the gut and brain are always talking to each other through what is referred to as the gut-brain axis. The role of dietary fibre in this process cannot be overstated. Fibre is not only essential for our digestive system but also has a role in our mood, cognition, immune function, and mental health.
We spoke to Dr Sheetal Mahajani, Transplant Hepatologist & Gastroenterologist, Sahyadri Hospitals, Pune, to understand what is the connection between the gut and brain, and what role does fibre play in this.
When we eat foods that are high in fibre, such as fruits, vegetables, whole grains, beans, and seeds, they are not completely broken down in the small intestine. Instead, they pass into the colon, where they are fermented by good bacteria into short-chain fatty acids such as butyrate, acetate, and propionate.
A balanced and high-fibre diet helps maintain a healthy and varied gut microbiome, which is crucial for the secretion of neurotransmitters like serotonin and dopamine. In fact, almost 90% of the body’s serotonin is produced in the gut. If the fibre diet is not sufficient, the diversity of gut bacteria will decrease, inflammation will rise, and the gut-brain connection will be disrupted. This can lead to symptoms of stress, anxiety, depression, insomnia, and even brain fog.
Dr Sheetal Mahajani says, “Increasingly, in our practice, we are finding that patients with functional gut disorders, stress, or lifestyle-related gut problems are not getting enough fibre. Adults need to aim for at least 25 to 35 grams of fibre a day, along with plenty of water."
Boosting fibre intake is one of the easiest and most natural ways to improve gut health and brain function. “Small changes to your diet can make a big difference in re-establishing a healthy connection between your gut and brain, improving your digestive health, and overall well-being," she says.
These 5 fruits and vegetables are teeming with fibre and good for the gut
Fibre-rich fruits and vegetables are gut health superstars, feeding beneficial bacteria and easing digestion. Packed with soluble and insoluble fiber, they promote regularity, reduce bloating, and lower inflammation.
Raspberries: These tart berries top fibre charts with pectin, a prebiotic that fuels gut microbes. Their antioxidants combat oxidative stress, supporting a balanced microbiome. Add to yogurt or salads daily.
Guava: Tropical guava delivers skinBoost your gut health with these five fiber-packed fruits and vegetables that promote digestion, feed beneficial bacteria, and ease constipation. High-fiber foods like these deliver both soluble fiber (which forms a gel to slow digestion) and insoluble fiber (which adds bulk to stool), fostering a thriving microbiome.
Artichokes: They are fiber royalty, blending inulin—a prebiotic that boosts bifidobacteria—for optimal gut balance. Their antioxidants combat oxidative stress linked to IBS. Steam hearts for salads.
Sweet Potatoes: Skin-on orange varieties provide resistant starch—a probiotic mimic—that resists digestion until the gut, promoting butyrate production for anti-inflammatory effects. Bake or air-fry as wedges
Source: News18
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