Bhubaneswar, Nov 29: A fibre-rich diet is essential for healthy digestion, weight management, and overall wellness. Foods high in fibre, such as fruits, vegetables, whole grains, legumes, and nuts, help regulate bowel movements, keep you feeling full for longer, and support heart health by lowering cholesterol.  

But for many, a fibre-rich diet comes with an unwelcome side effect: bloating. The abdominal tightness and discomfort often discourage people from meeting their daily fibre needs. But according to Dr Karan Rajan, an NHS surgeon with over two million social media followers, certain foods can provide the benefits of fibre without triggering gas or discomfort.

In a recent video, Dr Rajan recommended seven “bloat-friendly” options that together can help achieve the recommended 25–30 grams of daily fibre.

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Banana: One medium green banana offers 4 grams of fibre. A 2011 study found women who ate bananas twice daily reported reduced bloating.

Potato: A medium potato with skin contains 4 grams of fibre. Cooked potatoes provide resistant starch that supports gut bacteria and are low in FODMAPs.

Oats: Half a cup of rolled oats delivers 5 grams of fibre, rich in beta-glucan, a prebiotic that aids digestion and cholesterol control.

Kiwi: Two kiwis add 6 grams of fibre. Research shows the fruit boosts stool frequency without increasing intestinal gas.

Chickpeas: Half a cup of rinsed chickpeas provides 6 grams of fibre and protein. Studies suggest they help regulate bowel function and microbiota.

Red bell pepper: A quarter pepper adds 2 grams of fibre. Trials indicate red pepper powder may ease abdominal pain and bloating in IBS patients.

Carrot: One medium carrot contributes 3 grams of fibre. Harvard gastroenterologist Dr Jacqueline Wolf has recommended carrots as a non-bloating vegetable.

Dr Rajan highlighted that these foods are low-FODMAP, meaning they produce less gas and water retention in the gut, making them gentler for sensitive stomachs. His advice offers a practical way to meet fibre goals without discomfort.

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However, this information is provided for educational purposes only and should not be regarded as medical advice. Anyone considering dietary changes or new health practices is encouraged to consult a qualified healthcare professional for guidance tailored to their individual needs.