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 Indian Fibre Rich Foods, Fibre Rich Foods Veg List

  Last Updated : Jul 27,2020






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Indian Fibre Rich Foods, Fibre Rich Foods Veg List

fibre rich foods. veg high fiber foods. Dietary fibre found in fruits and vegetables has many health benefits. It can reduce your risk of heart disease, prevent the onset of diabetes or control hike in blood sugar levels and tackle some types of cancers, and also help weight control. Fiber is also important for digestive health - insoluble fiber add bulk to the stools and makes waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation.

We mark a recipe as High Fibre or Rich in Fibre if the following holds true. Most healthy salads automatically go to HIGH fibre as they have fish fruits and vegetables. Indian Roti is good if each roti has between 1 and 1.5 grams per serving of fibre. Pulses such as moong, matki and oats, quinoa and make the cut also. Barley makes the cut also as its a whole grain but you need to consume quite a bit of it.

The Indian daily recommended intake of fiber for an adult is 20 to 25 g of fiber.

The US recommended daily allowance (RDA) for Women (18 to 50) is 25 grams and 21 grams (51 years plus). US RDA for Men is 30 to 38 grams. The thumb rule is that for every 1,000 calories consumed you need 14 grams of fibre.

Fiber Rich Foods Veg List

1. Fiber Rich Indian Vegetables: Vegetables have always been looked upon when we talk of fiber. Almost all veggies have fiber. Of course some have high amounts of carbs as well. So you have to make your wise choice.

Gavar Aur Masoor ki Dal

Gavar Aur Masoor ki Dal

Veggies which have more fibrous part and seeds have more fiber. These include greens like spinach, fenugreek, colocassia leaves and other veggies like ladies finger, cluster beans (gavarfali), carrots etc. Use them to make daily fare like Gavar aur Masoor ki Dal and Jowar Methi Roti.

Jowar Methi Roti

Jowar Methi Roti

Some veggies like capsicum, zucchini, broccoli etc. make a good choice for salads. Try the Rocket Leaves and Broccoli Veg Work Healthy Salad. A serving of this salad provided 6.3 g of fiber. It’s full of fiber and antioxidants to build your immunity.

Rocket Leaves, Broccoli and Veg Work Healthy Salad

Rocket Leaves, Broccoli and Veg Work Healthy Salad

Vegetables can also be used to make healthy jucie shots for hearty mornings. Boost your antioxidant and fiber intake before breakfast or in between meals by way of fiber rich juice like Anti-Cancer Anti-Inflammation Spinach Juice. To reap the maximum fiber, remember not to strain the juice.

Anti- Cancer and Anti- Inflammation Spinach Juice

Anti- Cancer and Anti- Inflammation Spinach Juice

2. Fiber Rich Fruits: This list is endless too. Almost all fruits have fiber in them. Pick fruits like grapefruit, guava, tomato, apple, oranges, pear etc. Have at least 2 to 3 serving of fruits per day.

You can opt to have them whole. Else spice them slightly to enhance their taste like Healthy Guava recipe.

Healthy Guava Snack

Healthy Guava Snack

Have one fruit or combine them to a Mixed Fruit Chaat. This is sure to suit most palates. Serve them in an attractive bowl for added appeal and gain in 4.2 g of fiber per serving. This much fiber is a super healthy choice at snack time.

Mixed Fruit Chaat, Diabetic Friendly Recipe

Mixed Fruit Chaat, Diabetic Friendly Recipe

3. Fiber Rich Grains and Flours: Bajra, quinoa, barley, buckwheat, jowar, wheat, nachni and so on… These are also in good numbers to explore. You can try a new grain or its flour once a week.

Barley Khichdi

Barley Khichdi

While whole grains in the form of Barley Khichdi and Buckwheat Dosa are the best to rely, you can also use the flours in the form of Jowar Pyaz ki Roti. Preferably use peanut oil while cooking these rotis as it has more MUFA and is thus healthy. The best thing is that these can be a part of lunch, dinner or a healthy snack.

Buckwheat Dosa

Buckwheat Dosa

Avoid the use of maida as it is refined and thus does not contain much fiber. Also the process of refining leads to a loss of other key nutrients.

Jowar Pyaz Ki Roti ( Healthy Breakfast)

Jowar Pyaz Ki Roti ( Healthy Breakfast)

4. Fiber Rich Seeds: Often people tend to miss out on these tiny treasure troves. They are, in reality, a wealth of many nutrients including fiber, protein and antioxidants.

To name a few healthy seeds, they are chia seeds, sunflower seeds, pumpkin seeds, flax seeds etc. Many of us are aware of the health benefits of these seeds, but are at a loss how to include it in our diet. These wonder seeds are rich in omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. They also have a unique blend of soluble fibre that binds with food to optimise the digestive process. Further, they help in managing blood sugar and cholesterol levels too.

Jowar, Rajgira, Banana and Chia Seeds Bread

Jowar, Rajgira, Banana and Chia Seeds Bread

For breakfast we recommend this Jowar Rajgira Banana Chia Seeds Bread. No maida, just ½ tsp of sugar and made with olive oil.

Flax seeds is also very east to incorporate in bewteen meals in the form of Flax Seeds with Curd for Endurance Athletes and Weight Loss.  

Flax Seeds with Curd, Good For Endurance Athletes, Weight Loss

Flax Seeds with Curd, Good For Endurance Athletes, Weight Loss

5. Fiber Rich Beans and Pulses: Yes our whole pulses and beans used daily also lend a good amount of fiber. They ccan be cooked in interesting ways like Lehsni Matki Palak Tikki. Each tikka gives about 0.9 g of fiber. This tikki is also a winner in the flavour and aroma categories, and will go on to top the charts if you serve with green chutney for added zing!

Lehsuni Matki Palak Tikki

Lehsuni Matki Palak Tikki

Another way to add them to your meals in a healthy way is soups.

Try the Healthy Moong Soup, you are sure to have a feeling of satiety due to its high fiber content. Enjoy this easy-to-digest healthy heart soup, as Moong being rich in Antioxidants like flavonoids.

Moong Soup

Healthy Moong Soup

Want to try a snack and gain some fiber? Check the recipe of Rajma Dhokla, a unique no fermented steamed snack. Steaming ensures minimal use of oil making this a great option for weight-watchers too.

 Rajma Dhokla

Rajma Dhokla

30 Fibre Rich Foods to have.

Ingredients gm / 100 gm Ingredients gm / 100 gm
Chia seeds 37.5 Dates 7.7
Flax seeds 27.3 Cluster beans 5.7
Quinoa 19.8 Rajma 4.8
Whole moong 16.7 Matki (moath beans) 4.5
Chana dal 15.3 Carrot 4.4
Urad dal 11.7 Bitter gourd 4.3
Ragi 11.5 Chawli leaves 4.0
Bajra 11.3 Barley 3.9
Masoor 10.3 Cauliflower 3.7
Jowar 9.7 Oats 3.5
Toovar dal 9.1 Amla 3.4
Sunflower seeds 8.6 Apple 3.2
Green peas 8.6 Walnuts 2.6
Buckwheat 8.6 Spinach 2.5
Green moong dal 8.2 Almonds 1.7

indian fibre rich foods, fibre rich foods veg list

flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with 13 amazing images. Combine flax seeds with calcium-rich curds to make a delectable Flax Seed Raita. Flax seeds are the richest source of plant Omega-3 (n3) fatty acids, which is essential to build immunity, prevent LDL oxidation and heart ailments. Grated bottle gourd adds volume to this flax seed raita, while mint gives it an awesome flavour. Relish this healthy ingredient in the tastiest possible way! How to make flax seed raita. 1. Take a non-stick kadhai and add the grated bottle gourd into it. Add water and cook. Now, take a deep bowl and add the Low- fat curds into it. Add mint leaves, roasted jeera and flax seed powder. Add black salt, sugar, salt and bottle gourd. Mix all the ingredients with the help of a whisk and refrigerate for at least 1 hour and your doodhi, mint and curd flax seed raita is ready. Other ingredients in flax seed raita that are healthy and used are curds and doodhi. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. So enjoy this healthy flax seed raita. I would like to share with you some tips to make the perfect flax seed raita recipe. 1. Wash, peel and grate the bottle gourd. Make sure you use them immediately so that they don’t get discoloured or put them in a bowl of water. 2. Do not add too much of water as the bottle gourd will also release some amount of water when being cooked. Keep it aside to cool. Enjoy flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with detailed step by step recipe and video below.
2.  
 by Tarla Dalal
A toothsome broth of sautéed vegetables and oats cooked simply with water, and seasoned with salt and pepper. Comforting and sumptuous, this Oats and Vegetable Broth is very nutritious too. The vegetables provide an abundant supply of vitamin C, a powerful antioxidant that reduces free-radical damage, slowing the onset of heart diseases, cancer and other age-related degenerative diseases. By using fibre-rich oats, we do away with traditional refined flour thickeners, making this broth all the more healthier.
Blueberries are known for their strong, tangy, vibrant taste – although truly irresistible, it sometimes needs a bit of toning down! Blending the blueberries with mellow coconut milk gives you a smoothie with the perfect flavour. This healthy low-carb smoothie has a very creamy taste even without using any ice-cream, all thanks to coconut milk. A touch of vanilla and a dash of honey enhance the flavour and aroma further, making the Coconut Blueberry Smoothie a heavenly experience. You can also try other recipes like the Coconut Flour Bread, Low- Carb Coconut Bread and Low- Carb Chocolate Squares with Sea Salt .
4.  
 by Tarla Dalal
Panki is an all-time favourite traditional Gujarati snack, which can be thought of as thin and tasty pancakes cooked between banana leaves to get a unique, rustic aroma. This innovative panki recipe is a zero-oil variant, made with a batter of sprouted moong, oats and other flours, flavoured simply and elegantly with green chillies and coriander. Cooking between banana leaves is a must, because that is what gives the Moong Sprouts Panki its authentic aroma and flavour. However, you must remember to spread the batter a little thickly in this case, because this recipe has absolutely no oil, and therefore thin pancakes will not peel off easily from the banana leaves. It is also important to serve this sumptuous and fibre-rich snack immediately, before it becomes stiff.
What’s new about tossing together veggies like capsicum, cabbage and tomatoes into a salad? Well, it’s the dressing that makes this salad the latest blockbuster in town! A medley of colourful veggies is tossed together with a zesty dressing that features grated apple, lemon juice and herbs. The dressing has a very intense mouth-feel and extraordinary flavour, which combine beautifully with the veggies in this Nutritious Vegetable Salad. Throw some sunflower seeds too into your salad bowl, to keep your blood pressure under control. Low in salt and high in fibre, this salad is a wonderfully healthy snack, and can be enjoyed between meals or sometime in the evening too.
6.  
 by Tarla Dalal
A colourful salad that's sure to appeal to your taste buds as well your eyes. This fibre rich salad will also add plenty of vitamin A, vitamin C, calcium and iron. Since vitamin C is a very volatile nutrient, it should be added just before serving, so do use freshly squeezed lemon juice. You can also add a dash of finely chopped garlic to this dressing if you like. Wash the spinach and lettuce in ice cold water to keep them crisp. Then dry them by placing them on a dry towel, so that they absorb the dressing well.
healthy mushroom soup recipe | mushroom soup for diabetes | mushroom soup without cream | simple and easy Indian style mushroom soup | Indian style mushroom soup is a complete low carb, weight loss soup which can be relished at any time. Learn how to make simple and easy mushroom soup Indian style. To make healthy mushroom soup. Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 minute. Add the whole wheat flour, mushrooms and 1 cup of water, mix well and cook on a medium flame for 5 to 6 minutes. Remove from the flame and allow the mixture to cool completely. Once cooled, combine the mushroom mixture and milk and blend in a mixer till smooth. Transfer the mixture into the same deep non-stick pan, add the salt, pepper and 1 cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve immediately. Who can refuse a cup of soothing mushroom soup for diabetes! And if you were told that it is a healthy version, you would enjoy it all the more. Mushrooms have a low carbohydrate level, and hence a low glycemic index too, which makes it a helpful ingredient for diabetics. Being rich in potassium, mushrooms also keep blood pressure under control, making it doubly beneficial. They help to maintain heart beat too. Women with PCOS for weight loss can relish this soup without guilt. So why not try simple and easy mushroom soup Indian style at least once? Further, by using whole wheat flour as a thickening agent along with low-fat milk as the base of mushroom soup without cream, we have also taken the guilt off the creaminess! Tips for healthy mushroom soup. 1. Choose low-fat milk if you have been advised to restrict the amount of fat. 2. Serve this soup immediately to relish its best flavours and texture. Enjoy healthy mushroom soup recipe | mushroom soup for diabetes | mushroom soup without cream | simple and easy Indian style mushroom soup | with recipe below.
8.  
 by Tarla Dalal
Whip up this nutritious yet delicious dish for your loved ones, and watch them lose themselves in its rich flavour and interesting texture. This Khumbh Palak is much more flavourful than the average mushroom preparation as it is supplemented by a vibrant spinach paste, a tangy tomato paste, a pungent onion paste as well as whole spices and spice powders! This tongue-tickling treat is rich in protein and iron, and low on calories, which makes it a dieter’s delight. Serve with Oats Roti and Cucumber, Capsicum and Celery Salad .
stuffed nachni roti | stuffed nachni roti with cauliflower, karela, methi | healthy ragi paratha | with 25 amazing images These scrumptious stuffed nachni rotis are made out of nachni and whole wheat flour, and stuffed with a flavourful vegetable filling. The succulent filling adds softness to the stuffed nachni roti making them more enjoyable. The combination of karela and cauliflower gives a well-balanced flavour and texture to the stuffing mixture, which is resplendent with the perky aroma and flavour of fenugreek leaves. You will be surprised to see that the bitterness of ingredients like karela and fenugreek, which are excellent foods for diabetics, are beautifully offset by the cauliflower in healthy ragi paratha. We love Ragi flour as it is high in protein and great source for vegetarians. In addition its gluten-free, fibre rich food which in turn is good for diabetics and a healthy heart. One thing you need to remember about the stuffed nachni roti is that the vegetable stuffing has to be made just before making the rotis, because it will get watery after sometime, making it difficult to roll them. Also, make sure you serve the stuffed nachni roti with cauliflower, karela, methi hot and fresh off the tava. Enjoy this and many more diabetic-friendly snacks like Mini Oats Bhakri Pizza , Mint and Masoor Tikkis , Buckwheat Dhoklas and Karela Muthias . Enjoy how to make stuffed nachni roti | stuffed nachni roti with cauliflower, karela, methi | healthy ragi paratha with detailed step by step photos below.
10.  
 by Tarla Dalal
Kale is considered by experts to be one of the most nutrient-dense ingredients in the world, and fortunately for us, it is tasty too, especially when you choose the mildly-flavoured, small-leaved variety. Here, we have made a mouth-watering Palak, Kale and Apple Juice, which has a very balanced flavour and nice texture. The ingredients are rich in iron, vitamin C and fibre, which makes it a nutritious snack for weight-watchers. It is quite filling, as all the fibre is retained and not strained. The natural sweetness of apples and honey is enough to flavour this juice, so avoid adding sugar to it.
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