The Best Fibre-Rich Summer Fruits for Gut Health

Dietary fibre plays a key role in maintaining digestive health, supporting blood sugar control and preventing constipation—especially during India’s hot summer months. While hydration is crucial, consuming fibre-rich summer fruits helps keep your gut healthy, supports immunity, and improves satiety.

In this article, we explore some of the best high-fibre fruits available in Indian summers and how to include them in a diabetes-friendly diet.

Why Fibre Matters in Summer

Increased heat can cause water loss through sweat and affect digestion. Fibre:

  • Promotes regular bowel movements
  • Supports the growth of good gut bacteria
  • Slows down sugar absorption, helping manage post-meal blood glucose
  • Improves satiety and reduces unhealthy snacking

Top Indian Summer Fruits Rich in Fibre

  1. Guava (Amrood/Peru)

Guava is among the highest fibre fruits available in Indian summers. A medium guava can provide over 5 grams of fibre.

Best way to eat: Raw, with the skin. Avoid overripe ones. Sprinkle with a pinch of salt or chaat masala.

Good for diabetes? Yes. Low glycaemic index and high fibre make it suitable in moderate quantities. Learn more about fruits for diabetes here.

  1. Papaya

Papaya contains soluble fibre and enzymes like papain that aid digestion.

Recommended: ½ cup of chopped papaya between meals or before bedtime for improved bowel health.

  1. Jamun (Indian Blackberry)

Jamun not only has blood sugar regulating properties but also contains moderate amounts of dietary fibre and antioxidants.

Eat it: Whole with seeds removed, or in powdered seed form under dietitian supervision.

  1. Pomegranate (Anar)

Pomegranate seeds are rich in insoluble fibre and antioxidants, making them excellent for gut and heart health.

How to include: Add a small bowl (about ¼ cup) to salads or have it as an evening snack.

  1. Sapota (Chikoo)

Chikoo has a good amount of fibre but is high in natural sugar, so it should be avoided or taken very rarely by individuals with diabetes.

Tip: If blood sugars are well controlled, 1–2 slices can be taken occasionally with a protein-rich meal.

  1. Indian Bael (Wood Apple)

The pulp of bael fruit contains tannins and pectin, known for their gut-healing properties, especially in cases of loose stools.

Use: As a fresh pulp or homemade unsweetened bael sherbet.

  1. Indian Plum (Ber)

Available in early summer, ber is a fibre-rich, low-calorie fruit.

Have it: As an on-the-go snack. It also offers vitamin C and iron.

How Much Fibre Do You Need?

On average, Indian adults need:

  • 25–30 grams of dietary fibre per day
  • This includes both soluble and insoluble types from fruits, vegetables, pulses and whole grains

Summer Fruit Tips for Better Gut Health

  • Always eat whole fruits (not juices) to retain fibre
  • Drink plenty of water with fibre to avoid bloating
  • Introduce one high-fibre fruit at a time if your gut is sensitive
  • Wash fruits well before consumption to avoid infections in hot weather

Final Thoughts

Fibre-rich fruits not only keep the gut healthy but also support blood sugar management, weight control, and immunity. Including seasonal Indian fruits in moderation can offer multiple health benefits—just make sure to choose the right ones based on your health needs.

Need help choosing the right fruits for your digestive and diabetes needs? Consult our dietitians:
https://www.drmohans.com/diabetes-nutrition