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  • High-Fibre Foods for Digestion — and How to Make Them Work with Ayurveda

High-Fibre Foods for Digestion — and How to Make Them Work with Ayurveda

high fibre foods
Most of us know we should eat more fibre. But what we’re not told is how to make that work in real life — especially when our digestion feels off, our energy is flat, and our heads feel foggy.

In this article, I want to show you how fibre really works, what the science says, and how we can learn from ancient Ayurvedic wisdom to support not just our gut, but our whole wellbeing.

What Is Fibre and Why It Matters

Fibre is the part of plant food that your body doesn’t digest — and that’s exactly why it’s so useful. It helps regulate your digestion, feeds your gut bacteria, and slows down how your body absorbs sugar. That means fewer blood sugar spikes and more balanced energy.

There are two main types:
  • Soluble fibre, found in things like oats and lentils, helps soften your stool and feed your gut bugs.
  • Insoluble fibre, found in veg, seeds and grains, gives bulk and keeps things moving.
We need both. But most of us don’t get enough.

How Fibre Supports Digestion

Here’s what fibre actually does:
  • It feeds good gut bacteria — they produce helpful compounds that support your immune system and reduce inflammation.
  • It helps you absorb nutrients more steadily.
  • It reduces constipation and helps you go regularly.
  • It keeps blood sugar stable — and when that’s stable, your energy is too.
One large study in The Lancet showed that eating more fibre is linked with lower risk of heart disease, diabetes, and gut conditions .
Another study in Gut Microbes showed that people who eat more fibre tend to have more diverse gut bacteria — and that’s linked to better immune response and lower inflammation overall.

The Gut–Mood Connection

When your gut is out of balance, it doesn’t just show up as bloating or irregular bowels — it can affect your mood, your sleep, even how you cope with stress.

Why? Because your gut bacteria help produce substances that influence the brain, including short-chain fatty acids (SCFAs) and even serotonin. Fibre feeds these bacteria.
In one trial, people who ate more prebiotic fibre saw their cortisol levels (a stress hormone) drop — and they reported feeling calmer.
So if you want to support your mind, you might want to start with your gut. You can read more about how your microbiome shapes your mood in our article on the gut-brain connection and probiotics.
mental health digestion

When Fibre Feels Like Too Much

If adding fibre to your meals makes you feel worse, not better, you’re not alone. Bloating, cramping, or digestive discomfort often happen when your gut isn’t quite ready for the shift.

Here’s how to make the process easier:
Go gently
Start with warm, cooked options like oats, soups, or stewed apples. They’re easier on your stomach than raw salads or bran-heavy cereals.
Add little by little
Don’t change everything overnight. A spoonful of chia today, some lentils tomorrow — small steps give your gut a chance to adapt.
Add spice — literally
Simple additions like ginger, fennel, or cumin can help your gut stay calm. Many cultures have used these for centuries to support digestion.
Stick to a rhythm
Eating at odd hours or skipping meals makes it harder for your gut to function. Regular meal times help it stay steady.
Notice what works
It’s not about what’s “healthy” on paper. It’s about what helps you feel well after eating. If something doesn’t sit right, pause or change how you prepare it.
Go gently
Start with warm, cooked options like oats, soups, or stewed apples. They’re easier on your stomach than raw salads or bran-heavy cereals.
Add little by little
Don’t change everything overnight. A spoonful of chia today, some lentils tomorrow — small steps give your gut a chance to adapt.
Add spice — literally
Simple additions like ginger, fennel, or cumin can help your gut stay calm. Many cultures have used these for centuries to support digestion.
Stick to a rhythm
Eating at odd hours or skipping meals makes it harder for your gut to function. Regular meal times help it stay steady.
Notice what works
It’s not about what’s “healthy” on paper. It’s about what helps you feel well after eating. If something doesn’t sit right, pause or change how you prepare it.

Whole Foods That Work

Not all fibre is created equal. These are some we often recommend:
Cooked apples
Rich in pectin, easy on the gut.
More on this in Exploring the Bounty of Apple Benefits
Steamed lentils
Light but filling. Good for most people.
Ground flaxseeds
Help with constipation and hormone balance.
Chia seeds
Swell with water and support your microbiome.
Barley and oats
Grounding, especially when soaked or cooked
Cabbage and kale
Fibre-rich but best when lightly cooked.

How to Add Fibre Without Stressing Your Gut

  • Start with cooked foods — if you’re bloated, avoid raw salads.
  • Add flax or chia to porridge — warm foods are easier to digest.
  • Eat pulses a few times a week — soak and cook with gut-friendly spices.
  • Drink warm water during the day — not iced drinks.
  • Slow down — how you eat matters as much as what you eat.

FAQs

Roughly 25–30g a day. Most of us don’t hit that. Start with whole foods.
Fibre isn’t about hitting a number. It’s about how you feel. When digestion works well, your mind clears, your energy steadies, and life feels that bit easier.
This is the kind of daily health worth aiming for — simple, steady, and easy to live with.

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