42 Insoluble Fiber Indian Foods Recipes

What is Insoluble Fibre?

Insoluble Fibre does not dissolve in water and passes through your stomach without being broken down. In fact, it helps other foods move through your digestive system and out. Insoluble Fibre improves digestion and keeps you healthier. However, when you have a runny stomach or diarrhoea, you should cut back on Insoluble Fibre. In such cases, reduce consumption of rice, wheat, almonds, peanuts, and cashew nuts. Remember, you must consume fibre with water to effectively deal with constipation.

chana palak recipe | chana palak masala | healthy heart palak chole sabzi |  One serving of chana palak delivers 111% folic acid, 125% vitamin A, 18% protein,  119% Vitamin C,  37% Calcium, 24% Iron, Magnesium 41%, 29% Phosphorus  of your Recommended Dietary Allowance ( RDA).

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.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |  Rajma and kabuli chana both contain insoluble fibre.

Insoluble Fibre Indian Food List

oats adai recipe | oats spinach pancake | healthy oats recipe for weight loss | Indian vegetable oats adai | keerai adai

chole recipe | Punjabi chole | roadside chole | Punjabi chana masala

cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast

Insoluble Fibre Recipes

Insoluble fibre is a type of dietary fibre that does not dissolve in water and passes through the digestive system largely intact. It acts like a "broom" for your intestines, adding bulk to stool and promoting regular bowel movements.

Key Characteristics of Insoluble Fibre

• Does not dissolve in water
• Adds bulk to stool
• Speeds up movement of food through the digestive tract
• Helps prevent constipation and promotes regularity
• Found mainly in the skins, seeds, and outer layers of plants

Top Indian Foods Rich in Insoluble Fibre

Here are some excellent Indian food sources of insoluble fibre that you can easily include in daily cooking:

• Whole grains: Whole wheat (atta), brown rice, jowar, bajra, ragi
• Legumes & pulses: Rajma (kidney beans), chole (chickpeas), masoor dal, urad dal, chana dal
• Vegetables: Spinach (palak), bhindi (okra), cauliflower, broccoli, carrots, beetroot, cabbage
• Fruits (with skin): Pears, apples, guava, figs (anjeer)
• Nuts & seeds: Almonds, flaxseeds (alsi), chia seeds (in moderation)
• Others: Wheat bran, oats (steel-cut or rolled), green leafy vegetables

Popular & Healthy Insoluble Fibre Recipes (Indian Style)

Here are some delicious, everyday Indian recipes that are naturally rich in insoluble fibre:

1. Punjabi Chole (Chickpea Curry) → Very high in insoluble fibre from chickpeas + whole spices
2. Rajma Masala / Rajma Curry → Classic kidney bean curry – excellent fibre source
3. Palak Chole / Chana Palak → Combination of chickpeas + spinach – double fibre punch
4. Masoor Dal with Spinach (Dal Palak) → Red lentils + green leafy vegetable – great for daily meals
5. Spinach Dosa (Palak Dosa) → Quick, no-ferment dosa loaded with palak fibre
6. Oats Adai / Oats Spinach Pancake → Healthy South Indian breakfast with oats + vegetables
7. Vegetable Upma with Oats or Broken Wheat (Dalia) → High-fibre version of traditional upma
8. Mixed Vegetable Roti / Missi Roti → Made with whole wheat + grated vegetables
9. Bhindi Sabzi (with skin) → Simple stir-fry – okra is one of the richest vegetable sources
10. Whole Wheat Vegetable Paratha → Stuffed with fibre-rich vegetables like cauliflower, carrot, radish

Quick Health Benefits of Including More Insoluble Fibre

• prevent constipation and promotes healthy bowel movements
• Helps in weight loss. (keeps you full longer)
• Supports digestive health
• May help reduce risk of diverticulitis and some colon issues
• Aids in controlling blood sugar spikes when eaten with soluble fibre foods

Pro Tip: Always increase insoluble fibre intake gradually and drink plenty of water (at least 2.5–3 litres/day) to avoid discomfort or bloating.

Bottom line: Including whole grains, legumes, vegetables with skin, and nuts/seeds in your daily Indian meals is one of the easiest and tastiest ways to get plenty of insoluble fibre naturally.

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 intolerant then nothing better than homemade almond milk. 

almond butter recipe | homemade Indian style almond butter | chunky almond butter | Homemade Almond Butter, for Weight Loss and Athletes

Insoluble fibre from Indian Sabzi

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 chana palak  to be had. 

rajma recipe | Punjabi kidney bean curry | authentic Punjabi rajma | healthy rajma recipe

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.

oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki | oats and yellow moong dal are a source of insoluble fibre.

Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip 

carrot paratha recipe | Indian gajar ka paratha | easy breakfast recipe | healthy carrot paratha

green peas masala recipe | restaurant style green peas masala curry | quick dhaba style matar masala

oats flax seed roti recipe | flaxseed roti | healthy alsi roti with oats and whole wheat flour

high insoluble fiber Indian vegetarian breakfast ideas

Here are some delicious, high insoluble fiber Indian vegetarian breakfast ideas that are perfect for gut health, constipation relief, sustained energy, and weight management. These focus on whole grains, millets, legumes, vegetables (with skin), and nuts/seeds — all excellent sources of insoluble fiber (which adds bulk to stool and speeds up digestion).

I’ve prioritized quick, everyday Indian-style recipes using common ingredients. Each idea includes approximate fiber content (per serving) and why it’s great for insoluble fiber.

1. Ragi Dosa / Finger Millet Dosa (High Insoluble Fiber Classic)

• Why it works: Ragi (finger millet) is loaded with insoluble fiber from its outer layers, plus it’s gluten-free and iron-rich.
• Quick recipe: Mix ragi flour + urad dal batter (or instant ragi flour version), add chopped onions, green chilies, curry leaves, and grated carrot. Make thin crepes on a hot tawa. Serve with sambar or chutney.
• Fiber boost: ~6–8g per 2–3 dosas (mostly insoluble).

• Time: 15–20 mins (instant version) | Prep tip: No fermentation needed for quick ragi version.

  

2. Oats Vegetable Upma (Fiber-Packed Twist on Traditional Upma)

• Why it works: Rolled oats provide a good mix of soluble + insoluble fiber; adding veggies (carrot, peas, beans) boosts insoluble content.
• Quick recipe: Roast oats, temper with mustard seeds, curry leaves, and veggies. Add water, cook like regular upma. Top with roasted peanuts for extra crunch and fiber.
• Fiber boost: ~7–10g per bowl (oats + veggies = high insoluble).

• Time: 10–15 mins | Pro tip: Use steel-cut oats for even more insoluble fiber.

  

3. Dalia (Broken Wheat) Vegetable Khichdi / Upma (Ultimate Insoluble Fiber Powerhouse)

• Why it works: Broken wheat (dalia) is one of the richest sources of insoluble fiber among Indian grains, plus veggies add more bulk.
• Quick recipe: Pressure cook dalia with moong dal, mixed veggies (carrot, beans, peas, spinach), and mild spices. Or make it as upma with onions and tomatoes.
• Fiber boost: ~8–12g per bowl (dalia is king for insoluble fiber).
• Time: 20 mins (pressure cooker) | Great for batch cooking.

4. Moong Dal Cheela / Besan Chilla with Veggies (High-Fiber Protein Pancake)

• Why it works: Moong dal + besan (chickpea flour) + grated veggies (zucchini, carrot, spinach) = excellent insoluble fiber from dal and skins.
• Quick recipe: Blend soaked moong dal or use besan + veggies + spices into a batter. Cook like pancakes. Stuff with more grated veggies for extra fiber.
• Fiber boost: ~6–9g per 2–3 cheelas.
• Time: 15 mins | No fermentation needed.

5. Vegetable Poha with Flaxseeds / Wheat Bran (Fiber-Enhanced Classic)

• Why it works: Flattened rice (poha) is light, but adding flaxseeds, wheat bran, or extra veggies (peas, carrots) boosts insoluble fiber significantly.
• Quick recipe: Roast poha lightly, temper with mustard, curry leaves, onions, and veggies. Stir in 1–2 tsp ground flaxseeds or wheat bran.
• Fiber boost: ~7–10g per plate (with bran/flax).
• Time: 10 mins | Super quick and customizable.

Jowar / Bajra Roti with Vegetable Sabzi (Traditional High-Fiber Start)

• Why it works: Jowar (sorghum) and bajra (pearl millet) rotis are naturally high in insoluble fiber from whole grains; pair with bhindi or palak sabzi.
• Quick recipe: Knead jowar/bajra flour with warm water, roll thin rotis. Serve with a quick stir-fry of okra (bhindi) or spinach.
• Fiber boost: ~8–12g per 2 rotis + sabzi.
• Time: 15–20 mins | Make rotis in advance.

Oats Moong Dal Tikki / Cutlets (Savory High-Fiber Patties)

• Why it works: Oats + moong dal + veggies = double dose of insoluble fiber.
• Quick recipe: Mix cooked moong dal, oats, grated veggies, spices; shape into tikkis and shallow-fry or air-fry.
• Fiber boost: ~7–9g per 3–4 tikkis.

• Time: 20 mins | 

  

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

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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

Happy Cooking!