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Soluble Fibre Indian Diet recipes


Last Updated : Mar 29,2021



सॉल्युबल फाइबर युक्त आहार - हिन्दी में पढ़ें (Soluble Fibre Indian Diet recipes in Hindi)
સાલ્યુબલ ફાઇબર યુક્ત આહાર રેસિપી - ગુજરાતી માં વાંચો (Soluble Fibre Indian Diet recipes in Gujarati)

Soluble Fiber Indian Foods, Soluble fibre Food List + Recipes

Soluble Fiber Indian Foods, Soluble fibre Food List, Recipes. Dietary Fibre is a plant based nutrient also known as Fibre or roughage. Plant based nutrients come from fruits, vegetables, whole grains, dals and tubers.

 Rajma Salad Healthy Rajma Salad  Rajma Salad Healthy Rajma Salad

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.

Oats Methi Muthia

Oats Methi Muthia

57 Soluble Fibre Indian Foods:

1. Oats 20. Alfalfa 39. Peanut
2. Oatmeal 21. Pumpkin Seeds 40. Pinto bean
3. Barley 22. Sunflower Seeds 41. Red eye bean
4. Lentils 23. Baby lima bean 42. Rajma
5. Pears 24. Black bean 43. Snow pea
6. Brussels Sprouts 25. Chawli 44. Soyabeans
7. Broccoli 26. Broad bean 45. White kidney bean
8. Cabbage 27 Chick peas 46. Figs
9. Sweet Potatoes 28. Fava bean 47. Peaches
10. Avocados 29. French green bean 48. Papaya
11. Onions 30. Green bean 49. Strawberries
12. White Rice 31. Green and yellow peas 55. Bananas
13. Ground Flaxseed 32. Kale 51. Dates
14. Peanuts 33. Pea bean 52. Spinach
15. Almonds 34. Lima bean 53. Carrots
16. Green Peas 35. Mexican black bean 54. Parsnips
17. Beans 36. Mexican red bean 55. Steel Cut Oats
18. Oranges 37. Mung bean 56. Zucchini
19. Apples 38. Navy bean 57. Squash

Oatmeal Almond Milk with Oranges, Healthy Breakfast

Oatmeal Almond Milk with Oranges, Healthy Breakfast

What is Soluble Fibre?

Think of Oats when you add water or milk to it. It gets sticky or gooey and that is what Soluble Fibre is.

Hence the soluble fibre attracts water and slows down digestion. Having soluble fibre which turns like a gel like substance in the intestines can reduce your bad cholesterol (LDL cholesterol).

Healthy Oats DosaHealthy Oats Dosa

Getting your soluble fibre through foods results in you getting more nutrients from plant based foods versus taking supplements.

Oats Khichdi

Oats Khichdi

Oats, the power house of soluble fiber

There are so many healthy oats recipes to have. Oats khichdi  far better than regular khichdi which is made of rice. Oats upma made with green peas is far healthier than rava upma.

Oats Upma

Oats Upma

Oats are a great way to start a healthy breakfast in the morning with oats almond milk with apples , healthy peanut butter with oatmeal and almond milk or oatmeal almond milk with oranges

Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast

Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast

Barley is a must addition to your soluble fiber diet

We have used barley extensively in Indian cooking. From barley khichdi, barley and moong dal khichdi to barley idli to mysore barley dosa.

Mysore Barley DosaMysore Barley Dosa

Also mushroom barley soup is a great way to start your meal. 

Barley Idli

Barley Idli

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.

Apple and Oats Milkshake

Apple and Oats Milkshake

6 Benefits of Soluble Fiber

1. Reduces Cholesterol: Soluble fibre may reduce the absorption of cholesterol. Hence lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease.

Oats Apple Almond Milk Healthy Smoothie

Oats Apple Almond Milk Healthy Smoothie


2. Good for Diabetic: Regulate blood sugar for people with diabetes as it slows down the blood sugar release.

Oats and Dates Kheer, Healthy Indian Dessert Without Sugar

Oats and Dates Kheer, Healthy Indian Dessert Without Sugar


3. Soluble Fibre helps in better absorption of nutrients.

4. They bind with fatty acids.

Healthy Instant Oatmeal Recipe, Healthy Breakfast

Healthy Instant Oatmeal Recipe, Healthy Breakfast


5. Good for Weight Loss : Keeps you lean. As soluble fibre turns sticky when mixed with water, it delay stomach emptying time which hence makes you feel fuller and makes you then eat less.

Oats Idli

Oats Idli


6. Soluble fibre is great to treat diarrhoea and constipation.

 Antioxidant, Protein Rich Healthy Lunch Salad

Antioxidant, Protein Rich Healthy Lunch Salad

Enjoy our Soluble Fiber Indian Foods, Soluble fibre Food List, Recipes and other fibre articles below.

Happy Cooking!

Insoluble Fiber Diet Recipes
High Fiber Recipes

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

Insoluble Fiber Foods


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Apple and Oats Milkshake
Recipe# 1328
31 Mar 21

 
 
by Tarla Dalal
apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake | with 10 amazing images. apple oats milkshake is a quick easy milkshake made of quick rolled oa ....
Spinach Dosa
Recipe# 41017
29 Mar 21

  This recipe has an associated video
 by Tarla Dalal
spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images. spinach dosa is a unique snack idea to make up f ....
Spicy Garlic Hummus
Recipe# 41552
24 Feb 21

 
 by Tarla Dalal
spicy garlic hummus recipe | spicy garlic hummus without tahini | Indian style spicy garlic hummus | healthy garlic hummus | with amazing 16 images. Spicy garlic hummus ....
Rajma
Recipe# 22784
03 Feb 21

  This recipe has an associated video
 by Tarla Dalal
rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with amazing 20 images. Rajma is one of the most popular dishes in Nort ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
02 Feb 21

  This recipe has an associated video
 by Tarla Dalal
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
Recipe# 22444
08 Mar 21

 
 by Tarla Dalal
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Oats Mutter Dosa ( Fibre Rich Recipe )
Recipe# 35079
04 Jan 21

  This recipe has an associated video
 by Tarla Dalal
oats mutter dosa | mixed vegetable oats dosa recipe | healthy oats matar dosa | instant oats dosa | with 31 amazing images. Oats mutter dosa is a healthy snack op ....
How To Sprout Moong, Mung Beans
Recipe# 40323
14 Dec 20

  This recipe has an associated video
 
by Tarla Dalal
how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | with 23 amazing images. Healthy Mung Beans Sprouts is ....
Apple Sticks ( Tiffin Recipe)
Recipe# 40319
24 Nov 20

 
 
by Tarla Dalal
An apple a day keeps the doctor away, but sometimes it can be a real challenge making your kids eat up this wonder fruit, especially on school days when you cannot run behind them! Here is how you can serve it up in their snack box. Adding a dash of lemon juice to neatly cut Apple Sticks not only gi ....
Khatta Meetha Chana Chaat
Recipe# 30806
23 Nov 20

  This recipe has an associated video
 
by Tarla Dalal
khatta meetha chana chaat recipe | khatti meethi chana chaat | chickpeas chaat | healthy snack for kids | with step by step photos. khatta meetha chana chaat is a ....
Spinach Hummus with Cucumber Sticks ( Tiffin Treats)
Recipe# 40347
13 Nov 20

  This recipe has an associated video
 by Tarla Dalal
spinach hummus recipe | healthy Indian style spinach hummus | palak hummus for kids tiffins | with 19 amazing images. spinach hummus is a quick healthy Indian style spin ....
Green Peas Dhokla ( Non- Fried Snacks  )
Recipe# 33267
03 Nov 20

  This recipe has an associated video
 by Tarla Dalal
green peas dhokla recipe | matar dhokla | Gujarati snack recipe | green dhokla | green peas dhokla are easy and delicious
Rajma Chawal, Punjabi Rajma Chawal
Recipe# 4951
26 Oct 20

  This recipe has an associated video
 
by Tarla Dalal
rajma chawal recipe | Punjabi rajma chawal | how to make rajma chawal | with 27 amazing images. Follow this easy rajma chawal recipe, which is a slight variation to Rajma, one of the most ....
Oats, Coconut Milk, Peanut Butter Healthy Smoothie
Recipe# 42329
15 Oct 20

 
 by Tarla Dalal
When you bring together the right ingredients in the right way, you can achieve your nutritional goals in a very, very tasty way! Here, for example, we have made a smoothie with health-packed ingredients like oats, coconut milk and peanut butter. This luscious and tasty smoothie is great for kid ....
Rajma Soup, Kidney Bean Soup Recipe
Recipe# 4627
06 Oct 20

  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
19 Nov 20

 
 
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 ....
Apple and Carrot Soup with Potatoes  ( Baby and Toddler )
Recipe# 3055
04 Aug 20

  This recipe has an associated video
 by Tarla Dalal
apple carrot soup for babies, toddlers | apple and carrot soup | apple carrot soup with potatoes | with 35 amazing images. Fancier than porridges and single-fruit stews, this Apple and Carrot Soup ....
Nutritious Thalipeeth
Recipe# 7457
10 Jan 21

 
 by Tarla Dalal
nutritious thalipeeth recipe | healthy multigrain thalipeeth | jowar bajra thalipeeth | thalipeeth for diabetes | With 17 amazing images. nutritious thalipeeth is ....
Healthy Apple Date Milkshake, Indian Apple Smoothie
Recipe# 41361
16 Jan 21

 
 by Tarla Dalal
healthy apple date milkshake recipe | quick and easy apple and date shake | healthy Indian smoothie | apple milkshake for weight loss | healthy apple date milkshake
Oats and Moong Dal Dahi Vada
Recipe# 39719
16 Jul 20

  This recipe has an associated video
 
by Tarla Dalal
Our Indian snacks, especially the savoury ones, have a knack of making one overeat, only to feel guilty later. Not if you make them the smart way, at home. Oats and Moong Dal Dahi Vada is one such brilliant snack – a non-fried version of dahi vadas, which can be enjoyed without any guilt! Fibre from ....
Oats Idli
Recipe# 38475
24 Aug 20

  This recipe has an associated video
 by Tarla Dalal
oats idli recipe | instant oats idli | healthy oats idli for diabetics | how to make oats idli | with 20 amazing images. Although the original idl ....
Oats and Cabbage Roti
Recipe# 40321
30 Mar 20

 
 by Tarla Dalal
Treat your heart and palate to a delectable meal of Oats and Cabbage Roti with low-fat curds, and hear a happy tick in response to it! Scrumptious to the core, these satiating rotis are made with a unique dough of whole wheat flour, oats and cabbage perked up with sesame seeds and spice powder ....
Oats Bhel, Healthy Snack for Kids
Recipe# 41920
21 Apr 20

  This recipe has an associated video
 
by Tarla Dalal
oats bhel recipe | oats and poha bhel | healthy oats bhel | with 15 amazing images. oats bhel recipe is a healthy oats bhel. Made from oats, poha (beaten rice), onions, tomatoes, chutney, p ....
Rajma Curry,  Punjabi Rajma Masala Recipe
Recipe# 1539
10 Dec 19

  This recipe has an associated video
 by Tarla Dalal
rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with 24 amazing images. Rajma curry is also called
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