Nutrition > 10 High Fibre Foods To Keep Gut Healthy
15th Aug 2022
Boost your Gut Health

10 High Fibre Foods To Keep Gut Healthy

Dietary fibre food, also known as roughage, is the indigestible part of plant foods that pass through the body undigested. There are two types of dietary roughage: soluble and insoluble. Soluble roughage dissolves in water and forms a gel-like substance. This nutrient content is found in oats, peas, beans, apples, citrus fruits, carrots, and psyllium. Insoluble roughage does not dissolve in water and passes through the digestive system relatively unchanged. It is found in whole wheat flour, wheat bran, nuts, and vegetables such as green beans and cabbage. Both types of roughage are crucial for a healthy diet. Most plant-based foods have a mix of both soluble and insoluble roughage.


Why is Fibre Also as Important as Protein and Carbs?

Roughage is a kind of carbohydrate that helps your body digest food efficiently. It works by not getting digested and allowing you to eliminate waste. Unlike most carbs, roughage does not break down into sugar molecules. It simply passes out of your body. It means that it doesn’t provide the body with any calories or energy. It is essential for keeping the digestive system healthy. It helps to add bulk to the stool, which makes it easier to pass through the intestines. It also helps to absorb water and keep the stool soft, which helps to prevent constipation.


Eating a Diet High in Roughage has Several Health Benefits, including:

  • Lower risk of heart disease.
  • Lower risk of stroke.
  • Lower risk of type 2 diabetes.
  • Lower risk of colorectal cancer.
  • Lower risk of obesity.
  • Lower risk of diverticulitis.
  • Lower risk of gallstones.

Most people need to eat more of this nutrient. Dieticians recommend 10 to 15 grams of roughage per 1,000 calories daily. For example, if you require 2,000 calories daily, you would need 28 grams of roughage.


High Fibre Foods for Easy Digestion

1. Avocado


One medium avocado contains about 7 grams of fibre. An avocado’s roughage is insoluble, which means it doesn’t dissolve in water. This type can help add bulk to your stool and promote regularity. Avocados also contain a small amount of soluble roughage, which can help with bowel regularity. Avocados are a primary source of potassium, essential for proper muscle function.


2. Coconut


It is a fruit that grows on palm trees. Coconut is an excellent dietary roughage source for a healthy digestive system. The flesh of the coconut is where the majority of the roughage is found. The coconut roughage also helps keep you full, aiding in weight loss. Coconut is also a good source of vitamins and minerals, including potassium, magnesium, and iron. Coconut oil is a healthy alternative to other cooking oils, as it is lower in saturated fat. There are around 7 grams of fibre in one cup of shredded coconut (80 grams).


3. Pea


Peas are a nutritional powerhouse packed with roughage, vitamins, and minerals. Just one cup of peas includes 8 grams of roughage, including both soluble and insoluble kinds. The soluble roughage helps lower cholesterol and regulates blood sugar, while insoluble roughage aids digestion and prevents constipation. Peas are a primary protein source, vitamins A, C, and K, and folate.


4. Sprouts


These are the germinated seeds of legumes or grains. They are a rich source of vitamins, minerals, and antioxidants. The roughage content of sprouts helps regulate bowel movements and prevent constipation. Sprouts also contain phytochemicals, which have been shown to have several health benefits, including anti-cancer and anti-inflammatory effects.


5. Oats


These are a type of cereal grain that is harvested from the Avena sativa plant. There are many benefits of eating oats. Oats are whole grain and are a good source of fibrous bulk. Oats contain beta-glucan, a type of soluble bulk that has been shown to lower cholesterol. Oats are a primary source of magnesium, potassium, and zinc.


6. Popcorn


Surprisingly, popcorn fibre is healthy and helpful for your gut health. It contains around 15 g of fibre per 100 g. It makes it a valuable and beneficial contribution to a healthy diet as it helps to keep the digestive system healthy and can also help to lower cholesterol levels. Popcorn is also a good source of antioxidants and brings several health benefits, including a reduced risk of cancer and heart disease.


7. Nuts


These are an excellent dietary source of fibre, including soluble and insoluble types. This combination can help to regulate digestion and keep you feeling full and satisfied after eating. Additionally, high fibrous bulk content in nuts may help protect against heart disease and other chronic conditions like obesity and type II diabetes.


8. Sweet potatoes


These are an outstanding source of high roughage foods, which can promote bowel regularity and help prevent constipation. The roughage in sweet potatoes can also help to reduce the risk of heart disease and other chronic conditions. Sweet potatoes are one of the rich sources of vitamins A and C, essential for immune system function.


9. Chocolate


Dark chocolate is a rich source of fibre supplements. It is made from the beans of the cacao tree. These beans are rich in dietary fibre, which can promote bowel regularity and help prevent constipation. Chocolate can also help reduce the risk of heart disease and other chronic conditions.


10. Kidney beans


These highly nutritious beans are good fibre-rich foods, with around 6.4 g of fibre per 100 g. Kidney beans roughage is composed of soluble and insoluble types, which both have their benefits. Soluble roughage helps to regulate cholesterol and blood sugar levels, while insoluble roughage aids digestion and prevents constipation.


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There are many benefits to including roughage in your diet, including promoting gut health, maintaining bowel health, and aiding in weight loss. Fibrous bulk is found in various foods, including fruits, vegetables, whole grains, and legumes. Incorporating various foods into your diet is the best way to ensure you get all health benefits.



How do you increase roughage in food?

You can increase the roughage in your food by adding whole grains, beans, vegetables, and fruit to your diet.


Why do we need roughage?

Fibrous bulk is an essential part of a healthy diet, and it helps keep our digestive system healthy and can reduce the risk of heart disease and diabetes.


What happens if you don’t eat enough fibre-enriched food?

You may experience constipation, diarrhoea, and other digestive problems if you don’t eat enough fibrous bulk. You can also be at increased risk for heart disease and diabetes.


How much fibre per day is required?

The amount of roughage you need depends on your age and gender. Adults need at least 30 grams of roughage per day.


What food is low in roughage?

Low-fibre foods include meat, poultry, fish, eggs, milk, and cheese. These foods are generally easy to digest and do not cause digestive problems.


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