Moringa, sweet potato, green banana or jackfruit? Which vegetable, fruit can get you 32g fibre everyday?

Fibre is often called the forgotten nutrient, yet it plays a vital role in health. It improves digestion, lowers cholesterol, balances blood sugar, builds good bacteria in the gut and helps with weight control. Sadly, most modern diets lack enough fibre because of heavy dependence on polished grains and packaged foods.

Drumsticks: The Gut-Friendly Pod

Drumsticks, or moringa pods, are found in many Indian homes. A 100-gram serving has about 6 grams of dietary fibre. This helps prevent constipation, is light in calories but high in nutrition. A cup of chopped moringa leaves offers nearly 2 grams of fibre with 100 g consisting of 8 g fibre along with calcium, potassium and antioxidants. This fibre slows sugar release into the blood, making it useful for diabetes management. Adding moringa leaves to chutney, stir-fries, dals or even soups are an easy way to include them in the diet.

Gourds, Jackfruit and Green Bananas

Ridge gourd and bottle gourd are light, water-rich and full of fibre. Raw unripe jackfruit and its seeds contain almost 7 grams of fibre per 100 grams and keeps you full for longer. Green bananas, used in curries, are rich in resistant starch, which feeds healthy gut bacteria and improves digestion.

Root Vegetables: Sweet Potato and Yam

Roots and tubers, one part of everyday meals, are rich in dietary fibre and complex carbohydrates. Sweet potato provides 3 grams of fibre per 100 grams and gives beta-carotene for eye health. Yams are both soluble and insoluble fiber, which improve gut health and help lower cholesterol. Roasted, boiled or made into simple curries, these roots add both taste and nutrition.

Traditional Leafy Greens

Leafy vegetables like spinach and gongura are fiber-rich and are packed with iron and folate. A single serving of these greens can provide up to 4 grams of fibre. Regular consumption supports healthy digestion, better blood circulation and improved immunity.

Fruits with High Fibre

Guava is one of the richest sources of dietary fibre, with 5 grams of a medium-sized fruit. It aids digestion and prevents constipation. Chickoo and papaya contain both soluble and insoluble fibres that support smooth bowel movement and improve skin health. Amla, often eaten as pickles or juice, provides fibre along with high vitamin C, making it good for digestion and immunity. These fruits are not only healthy but also seasonal and easily available.

Sprouts, beans, lentils, barley, millets and oats are also great sources of fibre that can be easily incorporated into your daily diet.

The Value of Traditional Recipes

Bringing back recipes such as drumstick sambar, moringa leaf stir-fry, yam curry, bottle gourd dal, Kosambari salad, field bean millet upma and guava chutney can make nutrition both tasty and cultural. Many of these dishes also use spices like turmeric, cumin and garlic, which further aid digestion. By using traditional recipes, we improve our health and keep our food heritage alive.

(Edwina Raj is Head, Clinical Nutrition & Dietetics, Aster CMI Hospital, Bengaluru)