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

Dhru Purohit Show

Dhru Purohit

Medicine, Health & Fitness, Alternative Health

4.7 • 3.4K Ratings

🗓️ 5 November 2025

⏱️ 81 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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: LOAM Dhru’s shake recipe Kraut Krackers For more on Dr. Rajan, follow him on Facebook, X/Twitter, Instagram, YouTube, TikTok, LinkedIn, or visit his Website. This episode is brought to you by BiOptimizers, Cozy Earth, Ollie, and Bubs Collagen. Go to bioptimizers.com/dhru now and enter promo code DHRU to get 15% off any order of Magnesium Breakthrough and find out this month’s gift with purchase. Black Friday has come early! You can stack my code DHRU on top of Cozy Earth’s sitewide sale for up to 40% off. Just head over to cozyearth.com/dhru today. Want to give your dog the best in clean eating? Take the online quiz and introduce Ollie to your pet. Right now, Ollie is offering 60% off your first box of meals when you subscribe today! Just head to Ollie.com, use the code DHRU, and you’ll get 60% off your first box of meals in your subscription. Support your skin and your health with BUBS Naturals Collagen Peptides. Head to BUBSNaturals.com and use code DHRU for 20% off your order. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Today we are talking about some of the best and worst things you can do for your gut health,
0:05.9	including some of the best and worst fibers that are out there with me today.
0:11.6	Medical doctor, science educator, Dr. Curran, welcome to the back to the podcast.
0:16.9	Drew, thanks for having me.
0:18.1	Round two.
0:18.7	Here we go.
0:19.5	I'm super excited for today's episode. We're going to be ranking here on today's episode.
0:23.3	And for those I don't know, we have a whole tier ranking system. If you're listening on audio, we have S is the best, A, B, C, D, F being the worst. I don't know if anything's going to make it on that list, maybe a couple.
0:34.8	And we're going to start off with something that a lot of people actually
0:38.8	haven't even heard of, don't know if it's good or bad, and that's green bananas. Why am I
0:46.5	asking you about green bananas? What are they about? And where would you rank them on our tiered
0:51.2	list? Oh, green bananas, I do love green bananas.
0:55.3	A lot of people don't love them because they have less sugar and less of a sweet taste.
1:00.8	But green bananas are, because of less sugar, they are higher in resistant starch.
1:07.2	And as the banana ripens and as it becomes more yellow, that sugar content increases and the
1:13.8	resistant starch content goes down.
1:15.9	So resistant starch is something that has a prebiotic-like effect on the human body where
1:24.2	it's not digested in the small intestine, makes its way to the colon where it's fermented
1:29.6	by gut bacteria, and especially it makes it weigh all the way to the end, to the distal colon,
1:35.7	where there's a high abundance of butrate-producing bacteria, which then produce butrate,
1:41.2	which is a short-chain fatty acid, which nourishes the colonocytes,
1:44.4	the cells lining the colon. So for that reason, green bananas, similar to day-old rice
	...

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