Dr Saurabh Sethi—a gastroenterologist trained at AIIMS, Harvard, and Stanford—warns that around 95% of people in the US fall short of recommended daily fibre intake, contributing to digestive issues, sugar cravings, and bloating. Adding just 30 g of fibre per day can promote fullness, stabilize blood sugar, and support weight and metabolic health.

Fibre comes in two essential types: soluble (lowers cholesterol and feeds gut bacteria) and insoluble (adds bulk and regularises bowel movements. Prebiotic fibre helps nourish gut microbes, boosting digestion, immunity, and even mental well-being.

Dr Sethi highlights seven key points: increase fibre gradually to avoid gas, hydrate well, and diversify sources beyond vegetables—think lentils, chia seeds, flaxseeds, oats, berries, and yes, popcorn. Ground flaxseeds and lentils are especially praised for their gut-friendly, prebiotic-rich profile.

Harvard research further confirms that consistently consuming fibre-rich foods (whole grains, legumes, fruits, vegetables, nuts, seeds) is linked with lower risks of heart disease, diabetes, stroke, and certain cancers.

In short most of us need more fibre—and a varied, whole-food approach with gradual increases and good hydration brings broad health benefits.