A leading AIIMS gastroenterologist has issued new dietary guidance for anyone seeking stronger gut health and smoother digestion. Speaking in New Delhi this week, the doctor explained that starting the morning with fibre-packed meals can cut the risk of bloating, constipation and even lactose intolerance while supporting long-term wellness.
The advice arrives as more Indians face lifestyle diseases tied to processed food and low-fibre eating. According to the expert, a balanced breakfast rich in protein and fibre is one of the simplest ways to keep the digestive system functioning well and energy levels steady throughout the day.
Why Fibre Matters for Gut Health
Fibre adds bulk to food, feeds good bacteria and keeps the digestive tract moving. Without enough fibre, people often experience irregular bowel movements and discomfort. The AIIMS gastroenterologist noted that a morning meal with at least 6–8 grams of fibre encourages healthy gut flora and helps prevent common issues such as indigestion and acid reflux.
Pairing fibre with protein further stabilises blood sugar levels, supporting weight management and overall health care. This combination is especially important for people with lactose intolerance, who may miss nutrients when avoiding dairy.
10 Fibre-Rich Breakfast Ideas
The specialist outlined ten practical breakfasts that combine whole grains, fruits and plant proteins. These are easy to prepare with ingredients available across India.
- Oats with berries or bananas: A classic mix that provides soluble fibre and natural sweetness.
- Multigrain toast with avocado: Healthy fats plus fibre improve morning digestion.
- Vegetable upma: Semolina cooked with carrots, beans and peas adds texture and micronutrients.
- Idli with sambar: Fermented rice cakes paired with lentil soup supply probiotics and plant protein.
- Poha with peanuts: Flattened rice with vegetables and nuts gives both fibre and crunch.
- Moong dal chilla: Lentil pancakes high in protein and fibre.
- Sprouted lentil salad: A quick dish rich in enzymes that support gut bacteria.
- Chickpea hummus on whole-wheat pita: Combines fibre, protein and heart-healthy fats.
- Fruit-and-nut smoothie with oat milk: Dairy-free for those with lactose intolerance.
- Yoghurt with flaxseeds and fruit: Use plant-based yoghurt for extra gut health benefits.
These meals not only meet daily fibre needs but also deliver essential nutrients without heavy dairy, an advantage for people sensitive to lactose.
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Daily Habits That Boost Digestion
The AIIMS expert emphasised that food choices work best alongside healthy routines:
- Stay hydrated to help fibre move through the intestines.
- Chew slowly to aid enzyme activity and reduce bloating.
- Limit processed sugar and refined grains, which can disturb gut bacteria balance.
Combining these habits with fibre-rich breakfasts can transform digestive health within weeks, the doctor said.
Growing Concern Over Low-Fibre Diets
India’s urban diets increasingly lean on refined flour, sugary snacks and fried foods, leaving many people short on fibre. AIIMS specialists warn that this trend contributes to rising rates of obesity, irritable bowel syndrome and chronic constipation. Cases of lactose intolerance are also climbing, partly because processed foods often replace naturally fermented dishes.
Public awareness campaigns and credible health news outlets now highlight the value of a high-fibre morning meal. Experts urge households to revisit traditional Indian breakfasts that naturally supply both protein and fibre.
A Simple Path to Better Health
The gastroenterologist’s message is clear: begin each day with a meal rich in natural fibre and moderate protein. Oats, sprouts, fermented foods and fresh fruits are inexpensive, widely available and easy to adapt to local tastes.
Such meals strengthen gut health, enhance digestion and support overall health care goals—from weight control to lowering cholesterol. As awareness spreads through reliable health news sources, AIIMS continues to guide the public with evidence-based dietary advice suited to India’s changing lifestyle.
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