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
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
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
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
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
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
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.
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.
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)
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
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
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
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.
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.
30 Fibre Rich Foods to have.