Would you wish to look skinny while wearing your favorite jeans? Well of course yes! But you don’t have the time or energy to follow a rigid diet, isn’t it?
let me give you one suggestion, and that is to consume more fiber-rich meals. Fiber content is a form of carbohydrate that aids in body regulation.
Many of us don’t get enough fiber in our diets, which leads to a variety of health problems. Fiber intake can be easily increased.
Simply incorporate high-fiber foods into your everyday diet and see your body transform. Many of us associate fiber with good digestion and healthy body functioning. But what is fiber?
What is Fiber?
Fiber is a carbohydrate that our bodies cannot break down and is found in plant-based diets. Undigested fiber flushes toxic toxins and cholesterol from your digestive tract.
Dietary fiber is divided into two types. There are two types of fiber: soluble and insoluble.
Roughage, also known as dietary fiber, is an important carbohydrate found in vegetables, plants, fruits, and legumes. High-fiber foods promote intestinal health and keep you satisfied for longer.
Your body, on the other hand, is unable to fully process or break it down. Toxins and lipids are flushed out of your digestive tract by undigested fiber.
Check out this article to learn more about fiber-rich foods, and remember to put them on your grocery list the next time you go shopping.
In this article, we are going to tell you about food items rich in fiber and easily available in India. So let’s begin!
43 High Fiber Foods List in India (Fruits & Vegetables)
|SR. NO.||FOOD ITEM||FIBER CONTENT|
|1.||Colocasia Leaves||6 grams per cup|
|2.||Broccoli||5 grams per cup|
|3.||Rutabagas||2.3 grams per 100 grams|
|4.||Mushrooms||3.4 grams per cup|
|5.||Cauliflower||2 grams per 100 grams|
|6.||Sweet Potato||3 grams per 100 grams|
|7.||Soybean||4.2 grams per 100 grams|
|8.||Chickpeas||17 grams per 100 grams|
|9.||Raw cabbage||2.5 grams per 100 grams|
|10.||Ladyfinger||3.2 grams per 100 grams|
|11.||Potato||2.2 grams per 100 grams.|
|12.||Spinach||4 grams per cup|
|13.||Turnip greens||3.2 grams per 100 grams.|
|14.||Onions||2.7 grams per cup.|
|15.||Pumpkins Seeds||5 grams in 2 tablespoons per serving.|
|16.||Mung Bean||16 grams per 100 grams.|
|17.||Cowpeas||7 grams per 100 grams|
|18.||kidneys Beans||25 grams per 100 grams.|
|19.||Split Peas||26 grams per 100 grams.|
|20.||Black Gram||8.5 grams in 86 grams|
|21.||Cluster beans||5 grams per meal.|
|22.||Green Peas||5 grams per 100 grams|
|23.||Artichokes||5 grams per 100 grams|
|24.||Banana (Peeled)||3 grams per serving|
|25.||Pineapple||2.3 grams per cup.|
|26.||Pomegranate Seeds||3.5 grams in 12 cups in one serving|
|27.||Raspberries||8 grams per 125 grams.|
|28.||Kiwi||2.1 grams per medium-sized kiwi.|
|29.||Orange||4.4 grams per large piece.|
|30.||Pears||7.1 grams per cup.|
|31.||Apples||4 grams per medium-sized apple.|
|32.||Guava||8.9 grams in one medium-sized guava.|
|33.||Dried figs (Anjeer)||5 grams in 3 to 4 Dried figs|
|34.||Dates||8 grams per 100 grams.|
|35.||Almonds||1 gram fiber in 10 almonds.|
|36.||Wheat flakes||18 grams in 100 grams.|
|37.||Wheat Flour||5 grams per 29 grams|
|38.||Oatmeal||4 grams per cup.|
|39.||Buckwheat||5 grams per cup.|
|40.||Barley||17 grams per 100 grams.|
|41.||Brown Rice||4 grams per cup.|
|42.||Coconut||7.2 grams per cup.|
|43.||Eggplant||2.8 grams per cup.|
High Fiber Vegetables
Vegetables are foods that contain enough amounts of fiber. Stir-fries, curries, soups, and salads, as well as other side dishes, all are the best options that can be used to incorporate them into our diet.
1. Colocasia Leaves (Arbi Patte)
Taro (Colocasia esculenta) is a tropical plant that is commonly cultivated in Southeast Asia and Southern India. Taro root is a popular vegetable, and its leaves can also be prepared and consumed.
Both the roots and the leaves are extremely nutritious. Taro leaves have a heart shape and are dark green in color. When cooked, they have a spinach flavor.
Long stems of the leaves are often cooked and eaten. Cooked taro offers 187 calories (mainly from carbs) and less than one gram of protein and (132 grams) of fat per cup, 6 grams of fiber per cup is present in it.
Around 5 grams of fiber are found in a cup of shredded broccoli. It helps in maintaining a healthy and balanced life. It also improves the appearance and texture of your skin.
The anti-inflammatory qualities of this vegetable preserve blood vessel linings and prevent heart disease. It keeps you full and aids in the development of lean muscles.
Broccoli can be baked or sautéed with other vegetables as part of a complete meal. You may also make a weight-loss-friendly broccoli soup.
3. Rutabagas (Shaljam)
Vitamin C, potassium, manganese, thiamin, and vitamin B6 are all important nutrients that are present in this vegetable. Rutabagas are abundant in carotenoids, which aid to prevent malignant tumors from growing.
Vitamin C present in it, aids in the performance of your immune system and the production of collagen, which keeps your skin tight and wrinkle-free.
The insoluble fiber content present in this vegetable aids digestion and cures constipation. Talking about its fiber content, it contains 2.3 grams of fibers in 100 grams.
The dietary fiber content of white raw truffle is 0.8 grams. However, after cooking, the water content of mushrooms decreases, and the amount of fiber per cup increases dramatically.
We can combine them with other fiber-rich veggies to increase fiber content. 3.4 grams of fiber is present per cup of sautéed white mushrooms.
Cauliflower can provide 10% of your daily fiber requirements. It contains choline which benefits brain health. By destroying tumor cells, it lowers the chance of cancer.
Cauliflower promotes metabolism and lowers the aging indicators like wrinkles on the skin. It is also useful for weight loss.
Cauliflowers can be added to your diet by combining them with other vegetables. In 100 grams, 2 grams of fiber is present.
6.Sweet Potato (Shakarkand)
Sweet potatoes include vital vitamins such as vitamin C and vitamin D, which improve healthy skin and strong bones. They help to maintain a healthy heart and reduce stress.
Sweet potatoes also contain carotenoids, which boost immunity and delay the aging process. They include both soluble and insoluble fibers, which rapidly fill you up and reduce your hunger.
You can roast them with spices or add apples and grapes to make sweet potato fruit chaat. Its fiber content: 3 grams fiber in 100 grams.
It is a high-fiber, high-vitamin-K, and high-vitamin-E-rich Indian dish that promotes good skin.
Soybeans include both soluble and insoluble fiber, which aids in the reduction of blood cholesterol and the development of lean muscle mass.
Soybeans include phytoestrogen, which increases calcium absorption and prevents osteoporosis. 4.2 grams of fiber in 100 grams is present.
8. Chickpeas (Chane)
The soluble and insoluble fiber in Bengal gram or Garbanzo beans helps decrease bad cholesterol and manage blood sugar levels.
Chickpeas are high in protein and fiber, which makes them perfect for losing weight and building muscle. They provide you with more energy to help you get in shape and lose weight. 17 grams of fiber in 100 grams is present.
9. Raw Cabbage
Vitamin K, found in cabbage, is a vital component that promotes brain health and improves focus. Sulfur is a rare element found in cabbage that aids in the production of keratin and hence improves skin and hair growth.
Red cabbage which is colored by betalains is also effective in decreasing blood sugar levels. 2.5 grams of fiber in 100 grams is present.
10. Ladyfinger (Bhindi)
Vitamin C, Vitamin A, Vitamin B-6, and Magnesium, are all these important nutrients that are highly present in this vegetable.
Bhindi is a fibrous vegetable that contains both soluble and insoluble fiber, which helps to decrease blood sugar, improve digestion, and avoid constipation.
It is also high in Vitamin C, which helps in boosting your immune system. The iron and folate concentration of ladyfinger aids in the treatment of anemia. In 100 grams 3.2 grams of fiber is present.
Potatoes are one of the most widely consumed foods on the planet, and they provide a variety of health benefits. Potassium, which is found in potatoes, is a vital element that aids with blood pressure regulation.
Manganese aids in bone health and is found in potatoes. Potatoes are also high in soluble fiber, which helps to maintain regular blood sugar levels and a healthy digestive tract. 2.2 grams of fiber in 100 grams is present.
12. Spinach (Paalak)
When most people think of spinach, they think of the canned, mushy, and occasionally unpleasant-tasting vegetable that Popeye ate. The truth is that spinach is a multipurpose veggie that is packed with nutrients.
Fiber contributes to spinach’s nutritional value. Fiber is an essential component of a balanced diet and can actually shield against chronic diseases.
Spinach has numerous nutritional content, including a high fiber content. Cooked spinach contains 4 grams of fiber per cup.
While this may not appear to be much, the nutritious richness of spinach is demonstrated when one cup of spinach comprises only 41 calories.
13. Turnip Greens (Shalgam Ka Saag)
Just like kale and broccoli, turnip greens belong to the cruciferous vegetable family. They are nutrient-dense while being low in calories.
The turnip’s root and leaves are both edible, however, turnip greens refer to the stem and leafy green portion of the plant.
One cup of this vegetable also provides more than a third of the daily vitamin A requirement for men (900 mcg) and far more than a 1/3 of the daily requirement for women (700 mcg).
Turnip greens also have a nitrate content of more than 250 mg per 100 grams of leaf, which is extremely high. 3.2 grams of fiber per 100 grams is present.
Depending on the variety of onions, they are a good source of fiber. They are high in fructans, which is a type of soluble fiber that is good for you. They nourish the beneficial microorganisms in our intestines.
Onions are largely made up of water, carbohydrates, and fiber. Some persons may experience stomach issues as a result of these fructans. A cup of chopped onions has roughly 2.7 grams of fiber.
15. Pumpkin Seeds
Pumpkin seeds include zinc, which helps to strengthen your immune system. It also contains magnesium, which promotes healthy cardiac function while also improving bone and tooth health.
This substance, which is high in healthy fats like Omega-3 fatty acids, protects your liver and cardiovascular. They contain 5 grams of fiber in 2 tablespoons per serving.
Artichoke is a high-fiber vegetable. These are unusual veggies with high fiber content. These vegetables are simple to prepare, and their distinct flavor makes them pleasurable to eat.
A medium artichoke supplies over half of the body’s daily fiber intake. 5 grams of fiber in 100 grams is present.
High Fiber Legumes
Legumes are one of the plant kingdom’s most naturally available sources of fiber, protein, lysine, vitamins, and minerals. It is no surprise that many diets incorporate a bean or two.
Bean consumption should be introduced gradually because some people may develop bloating and discomfort as a result of bean consumption.
17. Green Gram (Mung Bean)
The mung bean, also known as green gram, is a legume plant that belongs to the legume family. Mung beans are mostly grown in East, Southeast, and South Asia.
It can be found in both savory and sweet foods. They have grown since the dawn of time. Mung beans originated in India and eventually moved to China and Southeast Asia.
These lentils have a mildly sweet flavor. They are not as popular in the United States, but they may be found at most health food stores. 16 grams of fiber per 100 grams is present.
18. Cowpeas (Lobiya /Black Eyed Peas)
Lignans, which are found in chawle, are a vital component in fighting cancer as well as curing osteoporosis and hypertension.
Vitamin B1, commonly known as thiamine, reduces inflammation and protects your heart against failure, cholesterol issues, and strokes, all of which are influenced by the soluble and insoluble fiber content of cowpeas. 7 grams of fiber in 100 grams is present.
19. Kidney Beans (Rajma)
This bean has high protein (8.1g), folate, iron, phosphorus, and copper are all important nutrients in it. Kidney beans are a high-fiber Indian meal that contains both soluble and insoluble fiber.
It helps with weight loss and eliminates digestive issues and constipation. These are also high in protein, which aids in the development of lean mass and consequently fat loss.
Protein and fiber keep you fuller for longer, keeping you from consuming unhealthy calories. 25 grams of fiber is present in 100 grams.
20. Split Peas
High protein content (8g), Folate, Manganese, Folate, and Potassium are all found in it.
Split peas include soluble fiber, which aids in blood sugar regulation and helps in the prevention of Irritable Bowel Syndrome, which is a digestive illness caused by a malfunctioning digestive tract.
The fiber content in it benefits heart health as well. Isoflavones are a key component found in it, that inhibit malignant tumor growth and protect against a variety of malignancies. They contain 26 grams of fiber in 100 grams.
21. Black Gram (Skinned Urad Dal)
Urad dal is another name for this dish. 8.5 grams of fiber are found in 86 grams of black gram. It also contains important minerals such as magnesium, calcium, and phosphorus, which help to prevent osteoporosis.
Furthermore, the soluble or insoluble fiber in black gram boosts metabolism and gives energy, allowing you to burn fat faster when working out.
22. Cluster Beans (Gawar Phali)
It is also known as gawar phali (a fiber-rich Indian meal), which is high in iron, it aids in the treatment of anemia, and helps you stay active.
These are also high in phosphorus and calcium, which protect bone strength and aid in the development of stronger teeth.
The low glycemic index in it helps to decrease digestion while also reducing blood sugar levels.
It is also full of protein and soluble fiber, which keeps you full and prevents you from eating too many calories, and enables you to lose weight. It contains 5 grams of fiber per meal.
23. Green Peas (Hare Matar)
Peas are high in fiber content and aids in the treatment of ailments such as arthritis, Alzheimer’s, and eye difficulties. It also aids in the production of collagen, which results in smooth, wrinkle-free skin.
You can eat as much as you want of these because they are high in insoluble fiber and low in calories. This aids in weight management by reducing extra fat.
Green peas can be used in vegetable soups. They contain 5 grams of fibers in 100 grams.
High Fiber Fruits
We don’t often understand that the fiber we need can be found in everyday fruits as well as seasonal ones. These fruits are naturally high in fiber and also include vitamins and minerals. So let us take a look at fiber-rich fruits:
Insoluble fiber is abundant in bananas. They slow down digestion and keep you feeling fuller for longer. Bananas and other fiber-rich fruits, according to research, lower the risk of cardiac and other heart illnesses.
When eaten before a workout, a banana provides enough energy to allow you to work out more and promote physical activity.
It also contains potassium, which aids with muscular development. It contains 3 grams of fiber, per serving.
Pineapple is high in Vitamin C, which, therefore aids in the protection of the immune system and the improvement of skin health.
It also contains manganese, an element that aids with bone health and the prevention of osteoporosis.
Bromelain, a key enzyme found in pineapples, helps to reduce the risk of developing arthritis. Fiber present in One Serving of Pineapple is, 1 cup is 2.3 grams.
Vitamin K, Vitamin C, Folate, Copper, and Riboflavin all these nutrients are present in it. Pomegranate contains anti-inflammatory qualities that aid in the treatment of arthritis and joint discomfort.
These also have anti-cancer properties, which aid in the elimination of cancer cells of various sorts. This fruit has a lot of insoluble fiber and very little soluble fiber, which is good for your digestive system.
12 cups in one serving contain 3.5 grams of fibers.
It contains pectin fiber, vitamins K and vitamin C, and manganese, all of which help to enhance the immune system. It also contains antioxidants called anthocyanins, which aid in the removal of toxins from the body.
When blended with oats or added to smoothies, the fruit tastes even better. 8 grams of soluble fiber are found in 125 grams of raspberries.
Kiwis have a high amount of Vitamin C, which aids in the functioning of your immune system. Kiwi contains vitamin E, which helps to protect and improve the quality of your skin.
Actinidain is an essential enzyme found in kiwis that aids digestion. Weight-Loss Properties — Kiwis are also excellent weight-loss food.
They are high in antioxidants, soluble and insoluble fiber, and have a low glycemic index. Also, they have a low-calorie count. 1 medium-sized kiwi contains 2.1 grams of fiber.
Oranges are citrus fruits that are highly high in Vitamin C, which aids with immunity and skin protection. Oranges are also high in Vitamin A, which helps to keep your eyes healthy.
Oranges are high in soluble and insoluble fiber, which is beneficial to the stomach and intestines. 1 large piece of orange, contains 4.4 grams of fiber.
30. Pears (Nashpati)
Pears are a sweet, fiber-rich fruit that also contains antioxidants and Vitamin C in it. This fruit is highly eaten by Indians. They enhance your immune system, which protects you from radicals.
Pears also contain boron, which helps to prevent osteoporosis and keep your bones healthy. Pears include glucose, which gives you stamina and keeps you energetic. 1 cup contains 7.1 grams of fiber.
Soluble fiber is abundant in this fruit. A medium-sized apple has roughly 4 grams of fiber. It aids in the treatment of diabetes and lowers the chances of gallstones.
It also aids in the reduction of cholesterol levels in the body, resulting in weight loss.
Polyphenols, which is a vitamin and is largely found in apples may help decrease blood pressure and stroke risk.
Antioxidants are also present, which aid in the prevention of cataracts. They work well for curbing unexpected hunger pangs.
It is one of India’s most fiber-dense fruits. It is a high-fiber diet that aids in the elimination of impurities from the colon. Guava’s vitamin C and antioxidants help in weight loss and free radical elimination.
Furthermore, antioxidants burn fat while removing poisons from the body. It is suitable for breakfast or a mid-morning snack.
The fiber content of one medium guava is around 8.9 grams. It contains 12% of the required daily fiber intake.
High Fiber Dried Fruits
Some dry fruits which are rich in fibers and are easily available in India are:
33. Dried figs (Anjeer)
Zinc, magnesium, iron, and manganese are all key minerals in dried figs, and they help women to deal with menstrual issues by balancing hormonal shifts.
Iron concentration also aids in the prevention of weakness and anemia. Anjeer regulates cholesterol levels and maintains heart health because it is largely composed of insoluble fiber.
5 grams of dietary fiber is present in 3 to 5 Dried figs.
34. Dates (Khajoor)
Manganese, selenium, magnesium, and copper, all of which are present in dates, are essential components for strong bones. They aid in bone health and the prevention of bone diseases such as osteoporosis.
Iron, which is rich in dates, is another crucial component for avoiding anemia. 8 grams of dietary fiber is present in 100 grams.
They are a great source of fiber and phosphorus, as well as riboflavin. Almonds are cholesterol-free and contain 13 grams of “healthy” unsaturated fats and only 1 gram of saturated fat in a one-ounce serving.
Almonds are the tree nut with the most vitamin E and riboflavin per ounce, and they also have the most protein. Almonds are salt-free and sugar-free by nature. 1 gram of fiber is present in 10 almonds.
High Fiber Grains
Let us know about the grains which are rich in fiber.
36. Wheat Flakes (Kellogg’s All-Bran)
Wheat flakes include a lot of insoluble fiber, which has a lot of health benefits.
Having this food item as a breakfast cereal improves digestion, relieves constipation, lowers blood sugar, lowers cholesterol, prevents colon cancer and breast cancer, and also reduces the incidence of cardiovascular disorders like strokes.
18 grams of fiber is present in 100 grams.
37. Wheat Flour (Gehoon Ka Aata)
Wheat flour has 5 grams of fiber per 29 grams. They include an insoluble fiber that has numerous health benefits.
Wheat flour promotes digestion, prevents colon cancer, and lowers the incidence of strokes and cardiovascular diseases when eaten for breakfast.
Furthermore, the fiber content present in it keeps one satisfied and reduces hunger.
Soluble fiber is abundant in oatmeal. To be honest, breakfast with a bowl of oatmeal is the finest place to kick start your day. It is among the most effective methods for lowering cholesterol levels in the body.
It is one of the healthiest and most nutritious fiber meals available. It boosts intestinal bacteria and makes you feel full therefore if you want to reduce your weight, you should surely add it to your diet.
One cup of boiling oats contains 4 grams of fiber.
39. Buckwheat (Kuttu)
Buckwheat is high in Vitamin B6 and folate, which are both beneficial to heart health and helps in reducing the risk of cardiovascular disease.
The magnesium concentration present in it also aids in the reduction of blood pressure.
Buckwheat is high in both soluble and insoluble fiber, which aids in the reduction of blood cholesterol and the prevention of breast cancer. Talking about its fiber content, 5 grams of fiber is present in one cup.
40. Barley (Jau)
Barley’s insoluble fiber stimulates the work of beneficial bacteria in the colon, by removing infections, improving digestion, keeping you full for longer, preventing cravings, and keeping your caloric count in check.
Barley can also help you avoid developing Type 2 Diabetes. Furthermore, barley is responsible for the removal of gallstones.
Copper and manganese, are two significant minerals found in barley, that aid to strengthen the neurological system while also promoting brain function. 17 grams of fiber is present in 100 grams.
41. Brown Rice
If you really want to keep your body in top shape, include a portion of brown rice once or twice a week in your diet to keep your body systems healthy.
Insoluble fiber can be found in abundance in brown rice. The insoluble fiber helps with digestion and keeps your bowel movements regular.
For your body to function properly, you need an equal amount of soluble and insoluble fiber. Brown rice contains 4 grams of fiber per cup serving size.
Other additional food items rich in Fiber:
It provides 16 percent of the daily recommended dietary fiber, which is comparable to wheat bran, oat bran, and rice bran.
The coconut is a fantastic fruit since it is high in fiber and fat, and it is made up of meat flesh and a fluid called coconut water.
Coconut fiber is important for digestive health since it adds volume to stool and reduces constipation. It also helps to maintain normal cholesterol levels and has been linked to a lower risk of heart disease.
Coconut is among the most fiber-rich foods, and it is available all year. It is commonly available in Southern parts of India and is also present in other parts of India as well.
Fiber Content: It contains 7.2 grams of fiber per cup of shredded coconut.
43. Eggplants (Baingan / Brinjal)
Eggplants are high in phenolic chemicals, which are accountable for their distinct color. These substances aid in the prevention of osteoporosis and the promotion of greater bone health.
It also contains a lot of iron, which helps to avoid anemia. 2.8 grams of fiber is present in 1 cup in it.
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So these were the high-fiber foods that are easily available in India. If you will increase your daily fiber intake this will drastically improve your digestive system, health, and fitness.
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