For many health-conscious individuals in India, increasing dietary fibre intake often comes with an uncomfortable trade-off: persistent bloating and abdominal discomfort. This frustrating side effect leads countless people to avoid fibre-rich foods altogether, despite knowing their nutritional benefits.
Expert Reveals Bloat-Friendly Fibre Solutions
Dr Karan Rajan, an NHS surgeon with over 2 million Instagram followers, has recently shared valuable insights addressing this very concern. In an educational video, he identified seven specific foods that can help people achieve their daily fibre target of 25-30 grams without triggering bloating. "If you want thirty grams of bloat-friendly fibre," Dr Rajan began his recommendations, highlighting foods that are gentle on sensitive digestive systems.
The Seven Bloat-Free Fibre Champions
Banana: One medium green banana provides four grams of fibre. A 2011 study published in Anaerobe found that women who consumed one medium banana twice daily as a pre-meal snack experienced significantly reduced bloating levels.
Potato: According to Dr Rajan, one medium potato with skin contains four grams of fibre. A 2024 Food Chemistry study revealed that when cooked, potatoes develop resistant starch that feeds beneficial gut bacteria. They're low in FODMAPs and safe in moderate quantities.
Oats: Half a cup of rolled oats delivers five grams of fibre and is rich in prebiotic beta-glucan. This soluble fibre absorbs water and forms a gel in the intestines, supporting digestion and cholesterol management. A 2020 Journal of Fungi study confirmed that oat beta-glucan improves gastrointestinal function by enhancing intestinal microbiota.
Kiwi: Two kiwis contribute six grams of fibre to your daily intake. Naturally low in FODMAPs, research published in Wiley (2020) demonstrated that kiwi increases stool frequency without affecting intestinal gas transit and tolerance.
Chickpeas: Half a cup of drained and rinsed chickpeas provides six grams of fibre along with valuable protein. While some people experience digestive issues with chickpeas, a 2024 Heliyon study indicated they positively affect bowel regulation, intestinal permeability, and microbiota composition.
Red Bell Pepper: Just a quarter of a bell pepper added to your salad offers two grams of fibre. A 2011 Digestive Diseases and Sciences study found that chronic administration of red pepper powder to IBS patients was more effective than placebo in decreasing abdominal pain and bloating intensity.
Carrot: One medium carrot contains three grams of fibre. Dr Jacqueline Wolf, a gastroenterologist and Harvard Medical School associate professor, recommended carrots to CNBC in 2023 as part of vegetable groups that don't cause bloating.
Understanding the Low-FODMAP Advantage
Dr Rajan explained the science behind these choices in his video caption: "Certain fiber types are low-FODMAP, meaning they produce less rapid gas, less water pulling into the gut, and are generally gentler for sensitive stomachs." FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols - short-chain carbohydrates that the small intestine struggles to absorb, leading to digestive distress.
According to the University of Virginia Health System, kiwi, red and yellow bell peppers, carrots, chickpeas, and oats all qualify as low-FODMAP foods. The UCSF Health recommends a total dietary fibre intake of 25-30 grams daily from food sources, making Dr Rajan's recommendations practical for everyday nutrition without digestive discomfort.
Note: This information is for educational purposes only and not intended as medical advice. Always consult with a qualified healthcare professional before making significant dietary changes.
