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Insoluble Fiber Foods recipes


Last Updated : Jan 15,2019



Insoluble Fiber Foods, Insoluble fibre Food List + Recipes

Insoluble Fiber Foods, Insoluble fibre Food List + Recipes. Dietary Fiber is a plant based nutrient also known as Fibre or roughage. Plant based nutrients come from fruits, vegetables, whole grains, dals and tubers. There are two parts to it, Soluble Fibre which is sticky and dissolves in water and insoluble fibre which does not dissolve in water and goes through your stomach without being broken down.

Chole, Punjabi Chole Masala, Chole RecipeChole, Punjabi Chole Masala, Chole Recipe

Insoluble Fibre Food List

1. Whole Wheat 17. Raspberries
2. Wheat Brans 18. Strawberries
3. Wheat Germ 19. Urad Dal
4. Almonds 20. Masoor Dal
5. Walnuts 21. Yellow Moong Dal
6. Raw Vegetables like carrots 22. Toovar Dal
7. Kidney Beans 23. Bhindi
8. Pinto Beans 24. Green Peas
9. Navy Beans 25. Pears with skin
10. Chick Peas 26. Figs
11. Lima Beans 27. Avocado
12. Steel Cut Oats 28. Oats
13. Spinach 29. Cauliflower
14. Brinjal 30. Cauliflower Greens
15. Brussel Sprouts 31. French Beans
16. Broccoli 32. Cluster Beans

What is Insoluble Fibre?

Insoluble Fibre does not dissolve in water and goes through your stomach without being broken down. In fact, it helps other foods move through your system and out. Insoluble Fibre improves your digestive system and keeps you healthier. When you have a runny stomach or diarrhoea then cut Insoluble Fibre. So reduce consumption of rice, wheat, almonds, peanuts, cashew nuts. You must have fibre with water to deal with constipation.

Almonds is a great way to have insoluble fibre on the go

You can carry a handful of almonds with you or keep some homemade almond butter at hand at work or home to have a healthy snack. If you are lactose intolerrant then nothig better than homemade almond milk

Homemade Almond Butter, for Weight Loss and AthletesHomemade Almond Butter, for Weight Loss and Athletes

Insoluble fibre from Subzis

For rajma lovers, make some rajma, rajma curry or have a rajma bean sprouts salad. Or there is the Puinjabi ever popular chole which you can have with bajra roti or there is palak chole to be had. 

RajmaRajma

Soluble Fiber and Insoluble fibre:

A healthy diet should contain both Soluble Fiber and Insoluble Fiber Total Fibre or Dietary Fibre is a combination of Soluble Fibre and Insoluble Fibre.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.

4 Benefits of Insoluble Fiber

Hummus, Lebanese DipHummus, Lebanese Dip

1. Prevents Constipation: It promotes regular bowel movement and prevent constipation.

2. Remove toxic waste through the body quickly.

3. Weight Loss : Insoluble fibre keeps you feeling fuller for a longer time and hence you tend to eat less. So eating healthy insoluble fiber leads to weight loss. Think about eating a refined food like pancakes, cookies and you just want to go on eating them. So up the fibre with rich live foods.

4. Prevents Colon Cancer : As insoluble fibre reduces toxic waste from our body quickly and prevents it from being digested in our body. It helps prevent colon cancer by keeping an optimal pH in intestines to prevent bacteria from producing cancerous substances.

Happy Cooking!

Enjoy our Insoluble Fiber Foods, Insoluble fibre Food List + Recipes and other related fiber articles.

High Fiber Recipes

High Fiber Breakfast

High Fiber Lunch

High Fiber Main Dish, Dinner

High Fiber Recipes for Constipation

High Fiber Recipes for Diabetes

High Fiber Recipes for Pregnancy

High Fiber Recipes for Weight Loss

High Fiber Salads

High Fiber Snacks

High Fiber to Lower Cholesterol

High Fiber Vegetable, Vegetarian

Soluble Fibre Diet


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Homemade Peanut Butter, for Weight Loss and Athletes
Recipe# 41116
29 Oct 18

 
 by Tarla Dalal
Deliciously luscious peanut butter made at home with unsalted peanuts is a great source of monounsaturated healthy fats. Yes, that means it is actually good for you! Peanut butter is also a good source of protein. Coconut oil, added to the peanut butter to get a nice nutty taste, gives you healthy f ....
Spicy Garlic Hummus
Recipe# 41552
01 Nov 18

 
 by Tarla Dalal
Hummus is an ever-popular Mediterranean dip made of chick peas, garlic, olive oil and other ingredients. This is a spicy variant of the same, spiked up with red chilli paste. Curd gives the Spicy Garlic Hummus a creamy texture and tangy flavour, which complements the other ingredients beautifull ....
Rajma
Recipe# 22784
15 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Rajma is one of the most popular dishes in North India. In this Punjabi delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too. However, you will be surprised to see that ....
Methi Toovar Dal, Healthy Recipe
Recipe# 42405
15 Jan 19

 
 
by Tarla Dalal
No reviews
Add more punch to the everyday toovar dal by teaming it up with tongue-tickling fenugreek leaves. Methi leaves have a very attractive flavour and aroma – its unique bitterness is actually pleasing to the palate and quite addictive! Here, it perks up the flavour of toovar dal, along with other ev ....
Chole, Punjabi Chole Masala, Chole Recipe
Recipe# 2824
15 Jan 19

 
 by Tarla Dalal
Who can resist the masaledar taste and tempting aroma of Chole? A popular chaat famous all across the country, and now all over the globe, Chole features boiled white chickpeas flavoured with a wide range of spice powders, notably a special Chole Masala, along with onions, ginger and garlic. A ....
Almond Berry and Coconut Cake, For Fitness and Weight Loss
Recipe# 41134
10 Nov 18

 
 by Tarla Dalal
The Almond, Berry and Coconut Cake is a dashing treat for the palate, with its melt-in-the-mouth texture and splendid flavour. This unique cake is made with almond flour, coconut, pumpkin seeds, sunflower seeds and honey, unlike run-of-the-mill cakes that are made with maida and sugar. Your body ....
Parsley Hummus
Recipe# 5554
15 Jan 19

 
 by Tarla Dalal
Chick peas which are rich in protein, calcium and fibre are blended with vitamin a and e laden parsley to make this healthy dip. Enjoy it with whole wheat pita or simply use it as a sandwich spread to make a quick snack.
Rajma Soup, Kidney Bean Soup Recipe
Recipe# 4627
09 Jan 19

  This recipe has an associated video
 by Tarla Dalal
This savoury soup meets your iron and protein requirement through the tasty rajma in a perfect way. On the other hand, the vitamin C from the tomatoes and lemon juice helps in the absorption of iron during digestion. Accompany this soup with Chawli ....
Apple and Banana Steel Cut Oats
Recipe# 42406
15 Jan 19

 
 
by Tarla Dalal
Steel-cut oats is a high-fibre product made by slicing oat grains into two or three groats each. It is healthier and more mealy than quick cooking oats, and has a really awesome mouth-feel. You can make exciting breakfast and snack options by combining st ....
How To Cook and Store Steel Cut Oats for 5 Days
Recipe# 42403
31 May 18

 
 by Tarla Dalal
Steel-cut oats is a variety that’s gaining popularity of late. Here, whole grains of oats are cut into two or three groats. Hence, the name steel-cut. Since it is made from whole grains of oats, it has a mealier mouth-feel. Being rich in fibre , this
Basic Chana Dal Recipe
Recipe# 42370
15 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Nourishing and tasty, the Basic Chana Dal is a wonderful accompaniment to rice and Indian breads like rotis or phulkas. It tastes really awesome thanks to the apt combination of spices and dried fenugreek leaves. Amchur powder, though used in a small quantity, gives a pleasant tang to the dal. ....
Apple Steel Cut Oatmeal with Almond Milk, Healthy Vegan Breakfast
Recipe# 42390
31 May 18

 
 by Tarla Dalal
Steel-cut oats, which can be bought at well-stocked supermarkets and in specialty/ gourmet food stores, are groats of oats made by chopping whole oats into two or three pieces. It has a nice grainy mouth-feel, which is quite satiating. Just the taste and texture instils a sense of well-being and ....
Steel Cut Oats with Strawberries and Almond Milk, Healthy Vegan Breakfast
Recipe# 42389
09 Jun 18

 
 by Tarla Dalal
Steel-cut oats is a coarse oatmeal, made by chopping whole oats into two or three pieces. Hence the name ‘steel cut’. It is a gluten-free whole grain that is much healthier than quick cooking rolled oats. It is rich in fibre and lowers cholesterol. Best of all, it has a nice grainy texture that ....
Homemade Almond Butter,  for Weight Loss and Athletes
Recipe# 41117
15 Jan 19

 
 by Tarla Dalal
Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Actually, it is something that must be experienced and not described! When you think almonds, you expect a nutty flavour, but this Homemade Almond Butter gives you a better flavour t ....
Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
04 Jan 19

 
 by Tarla Dalal
Here is how to make pure, soothing and tasty Almond Milk! This pure Almond Milk is rich in protein and iron , and wonderful for
Basic Urad Dal Recipe, Protein and Vitamin B Rich Recipe
Recipe# 42229
15 Jan 19

 
 by Tarla Dalal
Aptly flavoured with a dash of garlic and green chillies, this simple but tasty urad dal is a homely and satiating dish that you can make on any day. The urad dal is cooked, combined with curds for a pleasant tang, perked up with some everyday flavour-givers, and boiled for a couple of minutes. ....
Rajma and Spinach Soup ( Soups and Salads Recipe )
Recipe# 33969
09 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Succulent and subtle, this delicately flavoured soup is made from an unusual combination, that of rajma and spinach. So health-wise you have a protein-enriched meal. The pairing of flavours is sure to be a hit with your friends and family. Enjoy it as a good beginning to your meal and add some ....
Avocado, Broccoli and Bellpepper Lunch Salad
Recipe# 42254
14 Jan 19

 
 by Tarla Dalal
A dashingly colourful salad with a very high feel-good factor, just perfect to pack for lunch ! The Avocado, Broccoli and Bell Pepper Lunch Salad has a splash of various colours, textures and flavours ranging from the creaminess of avocadoes ....
Gujarati Style Urad Dal Recipe
Recipe# 42231
15 Jan 19

 
 
by Tarla Dalal
Next time you decide to make dal, reach out to the jar of urad and make this tasty Gujarati Style Urad Dal Recipe! Subtly flavoured with curds and a dash of spices, this dal has a homely but very satiating taste. You can prepare this dish earlier on, but bef ....
Blueberry Avocado Vegan Smoothie, Healthy Breakfast
Recipe# 42140
06 Oct 17

 
 by Tarla Dalal
Creamy avocados and tangy blueberries come together to give you a luscious smoothie with an invigorating flavour! Add some almond milk too, and you get an irresistible deal. Tinged with vanilla essence and sweetened with maple syrup, this Blueberry Avocado Vegan Smoothie has a really awesome tas ....
Almond Bhakri, Gluten Free Almond Bhakri
Recipe# 41121
04 Jan 19

 
 by Tarla Dalal
For many, the aroma of bhakri cooking on the tawa is reminiscent of home-cooked food! Here, we introduce you to a totally off-beat Almond Bhakri. As you will surmise from the name, the Almond Bhakri is quite a rich treat, but it is healthy and gluten-free too, so anybody can go for it. Almonds ....
Avocado Salad
Recipe# 373
01 Jun 18

 
 by Tarla Dalal
These days avocadoes are available in most supermarkets and fruit stalls, almost all round the year. While some people buy it frequently for its health benefits, others stay away as they are unsure of how to include it in their diet. Puddings and ....
Healthy Peanut Almond Milk Oatmeal, for Breakfast
Recipe# 41697
25 Jun 18

 
 by Tarla Dalal
An amazingly easy breakfast, which is so tasty that it will help you begin your day on a chirpy note. To make the Healthy Peanut Almond Milk Oatmeal, you just need to combine oats, peanut butter, chia seeds and other yummy ingredients with almond milk, and refrigerate the mixture till serving. ....
Healthy Peanut Butter Blueberry Almond Milk Smoothie
Recipe# 41699
23 Mar 18

 
 by Tarla Dalal
Almond milk is in vogue because of its great health benefits and pleasant taste. You can use it to soak your cereals, make smoothies and even warm refreshing beverages. In this mouth-watering recipe, the almond milk is combined with berries and peanut butter to make an exciting smoothie with a n ....
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