Harvard doctor suggests one simple change in your diet that can lower heart disease, cancer and dementia risks

Want a single diet change that could protect your heart, brain, and gut? According to Dr. Trisha Pasricha, a Harvard Medical School instructor and internal medicine physician, the answer lies in something surprisingly simple—eating more fibre. Backed by science and her routine, Dr. Pasricha says fibre isn’t just good for digestion—it’s a powerful tool that can lower your risk of heart disease, certain cancers, and even dementia.

In her conversation with The Washington Post, she explains how a high-fibre diet, especially from a wide range of plant-based sources, can significantly reduce the chances of developing colorectal cancer, obesity, diabetes, and haemorrhoids. Yet, many people fall short of their daily fibre needs. She recommends women under 50 aim for at least 25 grams of fibre per day, while men should target 38 grams.

What can a high-fibre diet look like?

For those struggling to meet that goal, Dr. Pasricha offers a peek into her high-fibre eating habits. Her day typically starts with overnight oats, and for those who prefer cereal, she suggests choosing a brand that contains 5 to 6 grams of fibre with low added sugar. At lunch, she opts for lentils with rice—calling lentils a powerful and often underrated gift to the gut microbiome.In the afternoon, she mixes two teaspoons of unflavoured psyllium husk into her coffee to boost her fibre intake. Dinner at her house is often spaghetti with chicken meatballs and peas—kid-approved and fibre-friendly. For dessert, she keeps it simple with a pear or two kiwis. Altogether, her meals stack up to a total of 42 grams of fibre a day—well above the daily minimum, and a major step toward long-term health.