A Doctor Ranks the Best and Worst Foods For Your Gut Health and Shares How Much Fiber You Need to Be Eating Daily with Dr. Karan Rajan

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Nov 5, 2025

Dr. Karan Rajan, a medical doctor and science educator with a huge social media following, shares his insights on gut health. He breaks down fiber's importance, recommending around 50 grams daily. Karan ranks foods, highlighting green bananas and beans as top choices. He distinguishes between beneficial and questionable products like fiber gummies and prebiotic sodas. Karan also emphasizes consistency in dietary habits and reveals that alcohol and late-night snacks can harm gut health. Tune in for practical tips and tasty fiber-rich food ideas!

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ADVICE

Green Bananas Boost Resistant Starch

Eat green (slightly unripe) bananas to boost resistant starch and feed butyrate-producing bacteria.
Start with small amounts if you have a sensitive gut to avoid irritation.

INSIGHT

Fiber Benefits Extend Past 30g Daily

Benefits from fiber increase beyond 30 g/day, with diminishing returns at higher doses.
High-fiber populations often show much lower chronic disease rates, motivating higher targets.

ADVICE

Use Psyllium For Bulk And Cholesterol

Use psyllium husk for constipation, cholesterol lowering, and satiety since it forms viscous bulk.
Pair it with diverse fibers or whole foods because psyllium has limited prebiotic diversity and a poor mouthfeel.

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This episode is brought to you by BiOptimizers, Cozy Earth, Ollie, and BUBS Naturals.

Most of us know fiber is essential for gut health, but actually getting enough of it can be confusing. Today’s guest breaks it all down, showing us exactly what to eat and the simple daily habits that make it easier to optimize your health, keep your gut happy, and help prevent chronic disease.

Today on The Dhru Purohit Show, Dhru sits down for round two with Dr. Karan Rajan to tier-rank the best and worst things you can do for your gut health. Dr. Karan shares his favorite fiber-rich foods and breaks down which trendy products are worth skipping and which can be enjoyed as an occasional treat. He also offers simple, practical tips for adding more fiber to your diet through tasty snacks and everyday foods that help you stay consistent with your fiber goals. He also explores the everyday habits that can quietly harm your gut and shares new research showing why fiber should be a daily priority for optimal health and longevity.

Dr. Karan Rajan is a doctor and one of the biggest health & science creators on social media. Since 2020, he has amassed over 11 million followers across TikTok, YouTube, Instagram & Facebook with his refreshingly frank medical myth-busting and health advice videos which combine education, entertainment, and generous servings of dark humour.

In this episode, Dhru and Dr. Rajan dive into:

Are green bananas good or bad? (00:43)
Why getting 50 grams of fiber a day is essential for long-term health (3:05)
What to look for in a fiber supplement (6:42)
Dark chocolate as a fiber-rich food and snack (10:46)
Simple foods and snacks to help you reach 30 grams of fiber a day (13:51)
Dr. Karan’s new fiber supplement (29:29)
How to make tacos fiber-rich and gut-friendly (38:13)
Dr. Karan’s go-to morning routine and Dhru’s protein shake (43:06)
Are prebiotic sodas actually good for gut health? (47:56)
Three reasons late-night snacking can harm your gut health (1:03:06)
The connection between oral health and the gut microbiome (1:09:25)
Should you take a super greens powder? (1:13:04)
Dr. Karan’s advice for improving health habits and staying consistent (1:17:43)
Final thoughts and takeaways (1:19:14)

Also mentioned in this episode:

For more on Dr. Rajan, follow him on Facebook, X/Twitter, Instagram, YouTube, TikTok, LinkedIn, or visit his Website.

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