20 Best Fiber-Rich Indian Foods to Include in Your Diet



Dietary fibers are important for the general body to function efficiently. Are you wary about their importance and where to get them? Insoluble fiber-rich foods pass through your stomach and colon, grazing healthy stomach bacteria. Fiber-rich foods make you feel full for a long period period, which helps you to regulate or lose weight. High-fiber foods also inspire a feeling of fullness. Dietitian professionals also suggest consuming 14 g of fiber per 1,000 calories daily.

Based on gender, women should eat up to 24 g of sugar and men should eat 38 g of sugar every day for a healthy lifestyle. Children also require at least 25 g to 35 g of fiber-rich Indian food day to day. But unfortunately, 95% of grown-ups and children require additional fiber every day. Read on, as I take you through 20 foods high in fiber Indian food and how they contribute to a healthy metabolism.

What Precisely Is Fiber In Food?

Our guts and intestines pass fairly unnoticed through fiber because it comprises indigestible plant fragments. Carbohydrates are the main feature of fiber. The immediate objective of fiber-rich foods is to keep a wholesome intestinal tract. Dietary fiber similarly goes by the words “bulk” and “roughage,” although these phrases can be deceptive because some forms of fiber are digestible and aren’t at all hefty and uneven. Typically, fiber-rich Indian foods are divided into two classifications based on the type of fiber they encompass:

Soluble fiber

This special kind of fiber utilizes water and becomes a gel-like material when it is digested. Your digestion is hindered by this gel, which again has an instantaneous satiety impact. Hence, it promotes weight loss. Foods that are high in soluble fiber contain almonds, peas, beans, legumes, edible plant skins, fruits, barley, oats, etc.

Insoluble fiber

Insoluble fiber allows your stomach to pass through your digestive system by boosting the size of your feces. Also, it aids waste to pass through your intestines and keeps their moistness. Those who toil with constipation or unstable guts movements would therefore benefit from it. Boost your consumption of insoluble fiber if you like to maintain normal stomach activities and avoid constipation.

Fiber-rich Indian food list

Vastly famous, scrumptious, fiber-rich Indian foods are filled up with fiber and additional beneficial nutritional ingredients for your health. Here is an inventory of the 20 best fiber-rich Indian foods you can eat in your everyday diet.


Free Sliced Fruits and Vegetables on a Wooden Plate Stock Photo

Its nutrients contain potassium, manganese, copper, iron, and folate. These fiber-rich vegetables are even rich in inorganic nitrates, which have been attached to numerous optimistic health consequences, which include blood pressure regulation and enhanced athletic rendition.


Free Kiwi Juice on Glass Stock Photo

In addition to being a powerhouse of different nutrients like vitamins C, K, and A, as well as potassium and iron, spinach is another food that is overloaded with dietary fiber.


Free Broccoli Stock Photo

One of the foods with the enormous nutritional viscosity in the globe is broccoli, a cruciferous vegetable. It contains vitamins K, C, and B, iron, potassium, and manganese antioxidants.


Free 8 Piece of Carrot on Brown Chopping Board Stock Photo

One of the adequate sources of fiber is the root vegetable carrot, which is scrumptious, crisp, and rich in minerals. There is an abundance of beta-carotene, vitamin K, vitamin B6 and magnesium, an antioxidant that your body transforms into vitamin A.


Free Potatoes Stock Photo

Potatoes are one of the adequate fiber-rich Indian vegetables, and you can make a lot of dishes with them. It is even rich in Potassium, vitamin C, and B6.


Free Two Green Pear Fruits Stock Photo

Pears are famous fruit in India and worldwide because they are not just delicious but high in fiber as well.


Free Red and Orange Apple Fruit Stock Photo

The saying “an apple a day keeps the doctor away” is authentic because apples include high quantities of fiber.


Free Sliced Avocado Stock Photo

Avocados are a special fruit. In disparity to carbohydrates, it is rich in wholesome fats. Avocados are high in vitamins B, C, E, magnesium, and potassium. They even supply a slew of health benefits.


Free Selective Focus Photography of Purple Fruit Stock Photo

Fruits which include citrus and berries are high in dietary fiber. Blackberries include calcium, manganese, and vitamins K, C, and E.

Kidney beans

Free Faceless person near basket full of coffee berries in countryside Stock Photo

Kidney beans are packed with plenty of fiber. It encompasses a bunch of minerals and is also one of the best protein-rich foods.


Free Soybeans in Sack Stock Photo

Chickpeas are plentiful in nutrients; they include minerals and protein. Chickpeas are employed to create hummus. It is best served with whole grain, salad, and veggies.



Free Oats and Nuts in Gray Bowl Stock Photo

Oats are a wholesome grain and fiber-rich Indian food for gestation. It has a lot of antioxidants, minerals, and vitamins. They comprise beta-glucan, a soluble fiber that assists in reducing cholesterol and blood sugar.


Free Selective Focus Photography of Popcorns Stock Photo

Popcorn may be the perfect food to consume to increase your fiber-Rich input. Calorie-for-calorie, air-popped popcorn has a bunch of fiber. Fat will drastically decrease the fiber-to-calorie ratio.

Sweet potatoes

Free Fries and Dipping Sauce Stock Photo

Sweet potatoes are well-liked tuber that is admiringly scrumptious. It has plenty of minerals, beta-carotene, and vitamin B which is a good source of Fiber-Rich


Free Bowl of Cooked Foods Beside Spoon Stock Photo

Oatmeal is an easy and wholesome snack and a high-fiber-rich Indian food. Also, organic oatmeal has health advantages.

Whole grain cereal

Free Cooed Food Stock Photo

Select a fiber high in fiber because infant cereal is such an important ingredient in an infant’s diet for the first year. Barley, brown rice cereal, and oats are all wonderful choices.


Free Photo of Peeled Banana on Yellow Plate and Background Stock Photo

Bananas are high in vitamins B6, C, and potassium, among other minerals. A green or unripe banana too has plenty of invulnerable starch, an insoluble carbohydrate that functions like fiber.

Brown rice

Free Bowl of Rice Stock Photo

White rice is slightly more filling than brown rice since the outer coating has been peeled off. Brown rice pairs well with a broad range of foods, from vegetables to chicken, and provides 3.5 g of fiber per cup!

Nuts powder

Free Brown and White Nuts on White Surface Stock Photo

Nuts possess fiber and nutrients, containing wholesome fats.  As nuts can pose a choking risk for infants and youngsters, the nuts powder is the best option.


Free Top view of smoothie dessert with berries and yogurt served in cup on pink table in cafe Stock Photo

Yogurt, as a probiotic-containing food, isn’t precisely a high-fiber food, but it completes the inventory because it helps bowels and digestive wellness.

Advantages of Consuming Indian Food High in Fiber

Eating fiber-rich foods can benefit in staving off several infections. Here are the health advantages of dietary fiber when you have the appropriate quantity of fiber-rich food.

Decreases cholesterol

The body absorbs less cholesterol if fiber-rich foods are present in the digestive tract. It is particularly real if you employ psyllium fiber complements and statins to decrease cholesterol.

Enhances digestive system

Fiber should be a part of the diet of people suffering from constipation or who have a slow digestive system. Fiber inherently increases the weight of the digestive system since it’s not digested. It facilitated the intestine.

Decreases gastrointestinal cancer risk

Gaining sufficient fiber from fiber-rich foods helps save you from formulating several malignancies, including colon cancer. The point that some particular fibers, like the pectin in apples, may have antioxidant properties is only one of several reasons for this.

Keeps a wholesome weight

Fiber-rich foods have periodic calories than those inadequate sources of fiber, which include vegetables and fruits. As fiber slows digestion in the stomach, you can feel fuller for a long period.

Stimulates blood sugar levels

Fiber-rich foods may take longer for your body to digest. It helps keep blood sugar level more stable, which is particularly beneficial for people with diabetes.

Frequently Asked Question

Which Indian vegetables have fiber?

Vegetables loaded with fiber are also significant ingredients in numerous Indian foods. Spinach,  banana stem, leafy greens, cauliflower, potatoes, peas, ladies finger, pumpkin, and sweet potatoes are essential components in many foods. A cup of sweet potato baked with skin includes 6.6 grams of dietary fiber.

Wrapping Up

Dietary fiber chips in substantially to the body’s wholesome function. Fiber-rich Indian food benefits digestion eludes constipation and controls blood sugar. Eating fiber-rich Indian foods for constipation that cleanse your stomach frequently is advantageous to your gastric problems.

Hence ,fiber offers wide range of benefits. Nevertheless, you must balance the ingestion of soluble and insoluble fiber. The wholesomeness of the stomach depend on the both. For better digestive health, eat fiber-rich fruits, grains, nuts and vegetables.

READ ALSO: What is the Best 5 Way to BBQ Ribs



Please enter your comment!
Please enter your name here