Consuming 25–30 grams of dietary fibre daily for around 14 days can lead to noticeable improvements in digestion, energy levels, and overall gut health, according to AIIMS-trained gastroenterologist Dr Saurabh Sethi. The dietary routine, he explains, helps the body adjust quickly to a more balanced digestive process and may produce early benefits within just two weeks.

Dr Sethi highlights that fibre plays a key role in regulating bowel movements and improving stool consistency, which can lead to smoother digestion. It also increases satiety, helping individuals feel fuller for longer, which may support healthier eating patterns and weight management over time. He adds that many people fall short of the recommended daily fibre intake, often consuming only about half of what is needed.

Another important benefit of increasing fibre intake is its impact on gut bacteria. Fibre acts as food for beneficial microbes in the digestive system, helping them produce short-chain fatty acids that support gut lining health. This process can contribute to improved digestive efficiency and may also have positive effects on metabolic and cardiovascular health by reducing inflammation in the body.

Also Read: Study Shows Video Games can Bridge Health Literacy Gaps with Digital Game Design

The doctor also notes that a fibre-rich diet can help stabilise blood sugar levels by slowing the absorption of glucose into the bloodstream. This helps reduce sudden spikes and crashes in energy, leading to more consistent energy levels throughout the day. Over time, such dietary changes may also support better cholesterol control, particularly by lowering LDL or “bad” cholesterol.

Soluble fibre, found in foods such as legumes, berries, and seeds, is especially effective in improving cholesterol levels. Dr Sethi recommends incorporating these foods regularly rather than occasionally, as consistency plays a key role in achieving benefits. He emphasises that even a short-term shift toward higher fibre intake can begin to reshape digestive health and overall well-being.

Overall, the dietary approach focuses on simple, sustainable changes rather than restrictive eating. By gradually increasing fibre intake, individuals may experience improved digestion, better metabolic balance, and enhanced gut health within a relatively short period.

Also Read: Just 30 Days of Walking 10,000 Steps Can Dramatically Improve Your Well-Being