26 Dec 40 Indian Fiber Rich Foods List – Vegetables, Fruits, Diet
You have definitely heard that fiber is a very important part of nutritious food after protein and is a must for good health. We all know most of the health issues start from an unhealthy stomach. Fiber helps you to make your colon very healthy and regulates your bowel movements.
There are many Plant based High fiber rich foods available in India including Vegetables, Fruits, Seeds, Legumes and Cereals.
How does Fiber Help in Weight Loss?
I lost 28 Kilo’s (View my Journey here) and without fiber rich diet, it was not possible. Many health properties of fiber also help in weight loss such as Quick Rise and decrease in blood sugar makes you feel hungry. Fiber is responsible in controlling the same and will make you feel full for longer.
Also, Fiber helps your food to move through the intestine quickly, which then gives a quick signal that we are satiated, which ultimately stops you from overeating. That is the reason why Fiber rich food items are a must for weight loss.
So How Much Fiber Should You Consume in a Day?
The fiber intake in a day varies with sex and age. For a adult person (18 to 50 years) with 2000 calorie diet,
Men need 30-38 grams of fiber in a day and,
Women need 21-25 grams of fiber in a day.
For Children, it is around 14-31 grams fiber (according to their sex) and for older people (above 50 years), it should be around 30 grams for men and 21 for women, mostly not above that.
Remember, fruits have more fiber than vegetables. BUT Seeds, Nuts and Legumes have much more fiber as compared to fruits. That is why we are adding them in the list of high fiber food items list from 26th number food item. Don’t forget to check them out.
We designed the list according to fiber per Serving Size. Here the Serving size is a Standard size which an adult needs to get the maximum nutrition. Instead of increasing Serving size, try another food.
1. Guava – Fruit with Highest Fiber
One Serving Size – 1 cup (165 grams)
Fiber : 8.9 g (36% of daily need)
Calories : 112
Notable Nutrients – Protein(4g), Vitamin C, Vitamin A, Potassium, Copper
Being rich in soluble fiber, guava is one of the most favorite fruits among people, which reduces toxins from colon and helps in weight loss. It is also rich in antioxidants and vitamin C, which provides further weight loss benefits and frees the body from harmful radicals respectively. Antioxidants help in eliminating toxins from the body and thus burn fat.
Vitamin C also promotes good skin and the high manganese content in guava helps in absorbing other essential nutrients in the body. Another important nutrient in guava is folate, which is essential in improving fertility.
When and How much – Guava can be taken as breakfast or a mid- morning snack. One serving/ 165 grams or one medium sized guava is an appropriate quantity.
One Serving Size – 1cup (125 grams)
Fiber : 8 g (32% of daily need)
Calories : 64
Notable Nutrients – Vitamin C, Manganes, Vitamin K
Raspberries consist of soluble fiber known as pectin. They are extremely rich in Vitamin C, which helps in providing better immunity and protecting from cancer. It is also rich in antioxidants such as anthcyanins and manganese which help in achieving stronger bones and gaining other antioxidant properties.
The antioxidant properties mentioned above help in clearing out the toxins from the body and thus burning more fat. Raspberries are also low in calories, which help in controlling caloric count and thus helping you to lose weight.
How to eat – Just munch on a few raspberries during your snacking time or simply add them to your smoothies or oatmeal during breakfast.
3. Parsnip (Chukander)
One Serving Size – 1 cup (133 grams)
Fiber : 7 g (28% of daily need)
Calories : 100
Notable Nutrients – Vitamin C, Folate, Manganese, Sodium, Potassium
Parsnips are made up of high soluble fiber, which help in controlling blood sugar levels. They are also rich in antioxidants which eliminate free radicals from the body and help in burning fat. They are popularly known as chukander by Indians.
Being rich in important vitamins and minerals, these protect heart health, boost immunity and promote growth. The high vitamin C content present in parsnips boosts eye health and folate content helps in preventing birth defects.
How to eat – Parsnips can be eaten raw, or can be cooked or mashed with other vegetables such as cauliflower and potatoes. You can also stir fry them and have it as breakfast. You can also have parsnips as mid- day snack. Other simple recipes which you can try are roasted parsnips and healthy parsnip soup.
4. Cluster beans (Guvar Fali)
One Serving Size – 1cup (130 grams of raw Guvar Fali)
Fiber : 5 g (20% of daily need)
Calories : 45
Guvar fali (as called by Indians, and is a fiber rich Indian food) or cluster beans are rich in iron content, which help in treating anemia and helping you to stay active.
These are also rich in phosphorus and calcium content, which help in protecting the bone strength and helping in achieving stronger teeth. We have also discussed the benefits of consuming folic acid, which is present in abundance in cluster beans.
The low glycemic index helps in slowing down digestion and helping in lowering blood sugar levels. It is also rich in protein and soluble fiber content, which helps in keeping you satiated, and not allowing you to eat extra calories, thus helping you to lose weight.
How to eat: The most common recipe is guvar fali ki sabzi, in which you cook the ingredient with other spices and have it with chapattis for lunch. Other simple recipes or ways of cooking cluster beans include cluster beans soup, with other vegetables.
5. Pears (Nashpati)
One Serving Size – 1 cup (225 grams)
Fiber : 7.1 g (28% of daily need)
Calories : 133
Notable Nutrients – Vitamin C, Vitamin K, Copper, Magnesium
Along with high fiber, pears are rich in antioxidants and Vitamin C, which are useful in building your immune system and fight against radicals. Pears also consist of boron, which are useful in protecting you from osteoporosis, and in maintaining bone health.
Pears are renowned for their weight loss properties as well. The antioxidant content helps release toxins from the body; the glucose levels in pears provide additional energy for keeping you active and exercising more, and the soluble fiber content helps you in keeping full and preventing binge- eating.
How much and when – One pear (225 grams) can be used as a snack or cut in cubes for breakfast.
6. Banana (Peeled)
One Serving Size – 1 cup (200 grams, large, 8- 9”)
Fiber : 5.2 g 21% of daily need
Calories : 177
Notable Nutrients – Vitamin B6, Manganese, Potassium, Riboflavin, Pantothenic Acid
We all know that bananas are rich in calcium content and help in promoting stronger bones and teeth. They are also rich in iron content, which helps in treating anemia and improving hemoglobin rate. Bananas are majorly made up of insoluble fiber and the rest is soluble fiber, which helps in improving digestion and treating constipation.
Bananas are great for weight loss as well. One medium sized banana before your workout can provide enough energy to exercise more and stay active. It is rich in potassium content, which helps in building muscles.
Add in Diet – You can incorporate bananas in your diet by simply adding them to your oatmeal during breakfast or preparing a smoothie from it.
7. Green peas
One Serving Size – ½ cup (2 grams, raw)
Fiber : 3.7 g (15% of daily need)
Calories : 58
Notable Nutrients – Protein, Vitamin C, Thiamin, Vitamin A, Phosphorus
This high fiber vegetable also rich in Vitamin K, which help in treating diseases such as arthritis and Alzheimer’s. Another vitamin which is abundant in green peas is Vitamin A, which helps in treating poor eyesight. Vitamin C present in green peas help in creating collagen, which help in providing healthy skin and prevents wrinkles.
For weight loss properties, green peas are rich in insoluble fiber and are low in calories, which are useful in keeping your tummy full and not increasing caloric count, respectively. These are low in fat content as well, which help in maintaining your body weight and reducing it as well.
Simple Recipe : The best way to have green peas is by making its soup. Just soak them overnight and then boil them along with other vegetables with other spices to make a thick and healthy soup.
Another healthy green peas recipe is roasted green peas. Just toss them in the oven with other vegetables with some olive oil and mixed herbs for taste, and have them as a roasted salad.
8. Rutabagas (Shaljam)
One Serving Size – 1 cup (140 grams)
Fiber : 3.5 g (14% of daily need)
Calories : 50
Notable Nutrients – Vitamin C, Potassium, Manganese, Thiamin, Vitamin B6
Rutabagas are high in Vitamin C and carotenoids content, which help in reducing the growth of cancerous tumors. As discussed above, Vitamin C also helps in boosting the performance of your immune system, and produces collagen, which keeps your skin tight and wrinkle- free. The insoluble fiber content present in this ingredient helps in improving digestion and clearing off constipation.
Weight Loss Benefits – Rutabagas are extremely low in calories, which help in maintaining your daily caloric count and thus help in maintaining weight as well. Plus, the fiber content keeps you satiated for long.
Simple Recipes: Shaljam is a fiber rich Indian food. Some common healthy rutabaga recipes include baked rutabaga, in which you simple bake chunks of rutabaga and flavor it with salt and spice, or raw rutabaga salad, in which you simply shave rutabaga into slices or noodles and toss it in vinegar and oil for the dressing.
One Serving Size – 1 cup (80 grams)
Fiber : 7.2 g (29% of daily need)
Calories : 283
Notable Nutrients – Protein(2.7g), Manganese, Copper, Selenium, Iron
This high fiber food is also high in healthy fatty acids such as MCFA, which help in reducing cholesterol and improving heart health. The insoluble dietary fiber also helps in reducing constipation and improving digestion. It also reduces the risk of diabetes and lowers blood sugar levels due to its low glycemic index.
Weight Loss help – Coconuts help in boosting metabolic rate, hence helping you to burn calories and fat faster. They also provide additional energy for you to exercise more, and thus lose weight.
How to eat: Coconuts are a versatile ingredient and can be added to any healthy meal. Just shred some fresh coconut over your oatmeal or add it in your smoothie to enhance taste. Other healthy coconut recipes include oat- coconut pancakes or almond- coconut granola bars.
One Serving Size – 1 large piece (184 grams)
Fiber : 4.4 g (18% of daily need)
Calories : 87
Notable Nutrients – Vitamin C, Folate, Thiamin, Vitamin A, Vitamin B6
Oranges are citrus fruits and extremely rich in Vitamin C, which helps in boosting immunity system, and protecting the skin. Also rich in Vitamin A, oranges help in keeping your eyes healthy as well. Oranges are rich in both soluble and insoluble fiber, and help in keeping the stomach and intestines healthy.
For weight loss, oranges are a great ingredient as they are low in calories and high in fiber. Flavonoids present in oranges such as hesperidin, help in reducing cholesterol and making your heart healthy. These are also low in fat content and provide energy for working out.
How to add in diet – Oranges can be added as a garnish on your oatmeal or can be simply eaten as a snacking meal.
One Serving Size : 1 Cup (128 grams)
Fiber : 3.6 g (14% of daily need)
Calories : 52
Notable Nutrients – Vitamin A, Vitamin K, Potassium, Vitamin C, Vitamin B6
We all have been forced by our mothers to incorporate carrots in our diets, and are often told that they are good for the eyesight, and is also one of the highest fibrous vegetables. Carrots are full of Vitamin A, and are helpful in preventing night blindness and other eye problems. The carotenoids content in carrots help in controlling diabetes by lowering blood sugar levels.
Weight loss Properties: Carrots are extremely low in calories and help in controlling your caloric intake throughout the day. If you are supposed to have 1200 calories per day then you can extend the intake of carrots without having to worry about exceeding the caloric count. Carrots contain both soluble and insoluble fiber, which helps in keeping you full as well.
How to eat: You can simply cut slices or sticks of carrots and bake them with spices on it. Another delicious recipe is carrot- pineapple smoothie in which you add pineapple, carrots and low fat yogurt. These are healthy snacking and breakfast ideas using carrots.
12. Sweet potato (Shakarkand)
One Serving Size : ½ cup (100 grams of cooked)
Fiber : 3.3 g (13% of daily need)
Calories : 90
Notable Nutrients – Vitamin A, Vitamin C, Vitamin B6, Manganese, Niacin
Sweet potatoes are high in essential Vitamins such as C and D, which help in achieving healthy skin and stronger bones, respectively. These are also high in magnesium content, which promotes healthy heart functioning and relieves stress. The carotenoids present in sweet potatoes also keep your immune system boosted and prevent aging.
Weight Loss Benefit – Sweet potatoes are a mixture of soluble and insoluble fiber, which instantly fills your stomach and does not allow you to eat more calories. Half a cup of sweet potatoes also have just 90 calories, which is sufficient caloric count for maintaining your daily intake count.
How to eat: A common way of eating healthy vegetables has been discussed by me above quite a few times. You can simply cut the potatoes into fingers and bake or roast them with spices and herbs. Another healthy sweet potatoes recipe is stuffed parathas, in which you can mash the sweet potatoes and fill in as a stuffing with other spices.
13. Pomegranate seeds
One Serving Size – ½ cup (87 grams of pomegranate seeds)
Fiber : 3.5 g (14% of daily need)
Calories : 72
Notable Nutrients – Vitamin K, Vitamin C, Folate, Copper, Riboflavin
Pomegranate consists of anti- inflammatory properties, which help in treating joint pain and arthritis. These also consist of antitumor effects which help in eliminating various types of cancer cells. This fruit have high insoluble fiber and less of soluble fiber, which keeps your digestive system healthy.
A number of studies suggest that pomegranates contain constituents such as antioxidants and punicic acid, which help in fat reduction and removing toxic elements from the body..
In addition to this, this fruit is a low energy density and low calorie food which indicates that you can keep track of your calories even after consuming high amount of calories.
The easiest way of consuming pomegranates is to make its juice or add it in your cereal during breakfast.
14. Dried figs (Anjeer)
One Serving Size : ¼ cup (35 grams)
Fiber : 3.65 g (15% of daily need)
Calories : 93
Notable Nutrients – Vitamin K, Manganese, Magnesium, Potassium, Copper
Dried figs contain important elements such as zinc, magnesium, iron and manganese, which help in balancing hormonal changes and helps women to combat with menstrual problems. Iron content also helps in preventing weakness and problems such as anemia. Being mostly made up of insoluble fiber, anjeer balances cholesterol levels and protects heart health.
Weight Loss Properties – Fiber content is the key part in helping you to lose weight, which is successfully delivered by consumption of dried figs. Also, the antioxidants present in anjeer helps further in losing weight.
How to consume: You can directly consume anjeer as a snack, or you can cut it up and have it with your cereal. You can also make anjeer shake or smoothie, which is a delicious way of having anjeer.
One Serving Size – 1 cup (125 grams, chopped)
Fiber : 3 g 12% of daily need
Calories : 65
Notable Nutrients – Vitamin C, Potassium, Vitamin B6, Vitamin K
Loaded with soluble fiber, this fruit helps in curbing type 2 diabetes and reducing blood sugar levels. The fiber not only helps to treat diabetes, but also reduces cholesterol which reduces the risk of gallstones. In addition, apples keep your teeth healthy and the antioxidants present in apples prevent cataracts and help in boosting your immune system.
Weight loss Benefits – The wonder fruit is low in calories which help in controlling your daily caloric intake, and the fiber content of course, will help in controlling the cravings and making you satiated for longer.
As the saying goes, “An apple a day, keeps the doctor away”. So you need to have at least one apple in the form of a whole snack or over your cereal during breakfast.
One Serving Size – 1 cup (82 grams of eggplant (cooked, boiled, drained, in salt)
Fiber : 2.8 g (11% of daily need)
Calories : 20
Notable Nutrients – Sodium, Thiamin, Manganese, Thiamin
Eggplants are loaded with compounds known as phenolic compounds, which are responsible for the unique color of the eggplants. These compounds help in promoting stronger bone health and preventing oesteoporosis. It also has good iron content, which helps in preventing anemia.
Weight Loss Properties – Being rich in both soluble and insoluble fiber, eggplants help in preventing constipation and dealing with weight loss at the same time. The fiber content does not permit the release of ghrelin hormone and thus tricks our mind in telling that we are not hungry, hence controlling your caloric intake.
How to eat: Some healthy eggplant recipes include eggplant pizza, in which you can cut eggplant discs, add healthy vegetables and cottage cheese and bake it with required seasonings.
Another delicious and healthy eggplant recipe is our traditional Indian ‘baigan ka bharta’, in which you roast the eggplant on a stove or on charcoal and then add necessary spices to make the sabji.
One Serving Size : 1 cup (160 grams, chopped)
Fiber : 2.7 g (11% of daily need)
Calories : 64
Notable Nutrients – Protein(1.8g), Vitamin B6, Folate, Potassium, Manganese
Onions, again one of the highest fibrous vegetables, are rich in an essential compound known as quercetin which helps in preventing cancer. It is also rich in Vitamin C and necessary phytochemicals which help in improving your immunity system and also making it stonger, and also in keeping your skin tight and healthy. The chromium content in onions regulates blood sugar level.
For weight loss, onions are an important ingredient as they are high in soluble fiber and help in reducing cravings. The antioxidant properties in this ingredient clear out the toxins from the body and reduce fat.
Simple Tasty Recipe: The simplest way of consuming onions is by preparing its soup. Onion soup can be prepared by steaming cabbages, tomatoes, bell peppers and onions together and cooking them in water with other spices thereafter. Instead of a soup, you can also use the same ingredients to create a baked dish with necessary spices.
One Serving Size : 1 cup (140 grams, chopped)
Fiber : 2.5 g 10% of daily need
Calories : 55
Notable Nutrients – Vitamin C, Folate, Potassium, Vitamin E, Vitamin K
This high fiber fruit is also great source of Vitamin A, and hence very useful for your eye health. It helps in preventing a number of eye related problems such as macular degeneration. Another important element present in papayas is Vitamin C and other antioxidants which help in lowering cholesterol, decreasing aging effects and protecting against arthritis.
For weight loss, papayas are low in calories and thus help in managing the caloric count. Papayas are also majorly rich in soluble fiber, which as we know, keeps us full and aids in weight loss.
How much and When – 1 cup of chopped papayas are advised to be taken during snack time or mixed with any cereal in the morning, to gain its maximum health benefits.
One Serving Size : 1 cup (165 grams)
Fiber : 2.3 g (9% of daily need)
Calories : 82.5
Notable Nutrients – Vitamin C, Manganese, Copper, Folate, Thiamin
The major element contained by pineapple is Vitamin C, which as we have discussed above, helps in protecting your immune system and improving skin health. It also contains the element, manganese, which helps in promoting bone health and preventing osteoporosis. An important enzyme called bromelain present in pineapples helps in reducing the possibilities of arthritis.
Fat Burning Properties : The antioxidants packed in pineapples help in clearing out the toxins from the body, hence helping in burning fat and losing weight. Being majorly made up of insoluble fiber, this fruit also has a lot of water content, which helps in keeping you full for longer and cutting cravings, thus combating weight loss.
How to eat : The easiest way to have pineapple is by squeezing its juice or by having chopped pieces during your snack time.
One Serving Size – 1 cup (100 grams, raw)
Fiber : 2.5 g 10% of daily need
Calories : 25
Notable Nutrients – Protein(2g), Vitamin C, Vitamin K, Folate
Cauliflower contains an important element known as cholin, which is essential in boosting brain health. Apart from that, sulforaphane content present in cauliflower helps in eliminating the risk of cancer by killing tumor cells. Cauliflower is also rich in Vitamin C which boosts immunity and protects the skin from wrinkles.
Made up of both soluble and insoluble fiber, cauliflower also has essential antioxidants which help in weight loss, as we have discussed a multiple times.
How to eat: Cauliflower can be consumed in a number of ways. One simple way is to make cauliflower sticks, which can be made by baking cauliflower with cheese and herbs. Another simple way is to make cauliflower mash, by boiling it, and mashing it after adding garlic and other necessary spices.
One Serving Size : 1 cup (90 grams, raw Chopped)
Fiber : 2.4 g (10% of daily need)
Calories : 30
Notable Nutrients – Protein(2.6g), Vitamin C, Vitamin K, Folate, Manganese
Broccoli consists of important minerals such as zinc and copper which help in improving skin health and its texture. Also rich in elements necessary for promoting bone health such as Vitamin K and calcium, broccoli also has necessary anti- inflammatory properties which help in protecting the blood vessel linings and keeping your heart health.
Weight Loss Benefits – Being rich in insoluble fiber and also in protein content, broccoli helps in keeping you full and building lean muscles, respectively. Building muscles can result in burning fat at a faster pace and helping in toning your overall look. It is also low in calories and thus can be eaten in a larger quantity without having to worry about exceeding the caloric intake.
How to eat: My personal and most favorite way of having broccoli is by boiling it and then sauté it in butter and garlic along with salt. Another way of having it is broccoli soup, in which you boil broccoli with other vegetables and add other necessary spices.
One Serving Size : 1 medium sized (69 grams)
Fiber : 2.1 g (8% of daily need)
Calories : 42
Notable Nutrients – Vitamin C, Vitamin K, Vitamin E, Potassium, Copper
High level of Vitamin C present in kiwis help in boosting the performance of your immunity system. Vitamin E present in kiwi also helps in protecting your skin and improving its quality. Actinidain is an important enzyme which helps in improving digestion, which is present in kiwis.
Weight loss Properties – Kiwis are also a great food item for weight loss. They are rich in antioxidants, soluble and insoluble fiber content, have low glycemic index and are extremely low in calories.
How much – Slice up or spoon out a kiwi, add it in your cereal or simply juice it up. But make sure to have atleast one kiwi per day.
One Serving Size : ½ cup (100 grams pitted)
Fiber : 6.7 g (27% of daily need)
Calories : 277
Notable Nutrients – High Carb(72g), Protein(1.6g), Potassium, Pantothenic Acid, Copper
Essential elements required for healthy bones are manganese, selenium, magnesium and copper, which are all present in dates. They help in boosting bone health and also prevent bone problems such as osteoporosis. Another important element required for preventing anemia is iron, which is quite abundant in dates (I am sure you would have been advised to consume dates for gaining iron benefits).
Weight loss Help – Dates are useful for weight loss as well. These are high in insoluble fiber and do not let cravings occur, which helps you to cut calories in a day. Another weight loss benefit provided by dates is by providing high energy, which helps you in exercising more and thus burning more fat.
How to eat: The most common way of having dates is by adding it to your oatmeal or cereal in the morning, or you can add it in your protein shake post workout.
One Serving Size : 1 cup (136 grams, boiled)
Fiber : 2.4 g (10% of daily need)
Calories : 118
Notable Nutrients – Protein(3g), Vitamin C, Vitamin B6, Potassium, Copper
One of the most common food items worldwide, potatoes promote a number of health benefits. Potatoes are composed of a very important element, which is potassium, which is helpful in maintaining blood pressure. As we talked above, manganese helps in protecting bone health, and is present in potatoes. Potatoes are also rich in soluble fiber content, which is useful in keeping your blood sugar level normal and also in keeping your digestive system healthy.
Weight Loss Benefit – Along with fiber, potatoes are also rich in water content, which helps you to keep satiated and avoid binging on heavy food. They are also low in fat content and calories, which can help you to add in more of this food ingredient in your recipes (without more oil and butter, of course).
Simple Tasty Recipe : You can use either plain white potatoes or sweet potatoes for your snacking. Make baked potatoes with herbs and spices by slicing them in fingers and baking or roasting them in the oven. You can also try mashed potatoes with other vegetables to gain maximum health benefits.
One Serving Size – 90 grams raw
Fiber : 2.2 g (9% of daily need)
Calories : 22
Notable Nutrients – Vitamin C, Vitamin K, Folate, Manganese
An important element present in cabbage is Vitamin K, which helps in brain health and also helps in improving concentration. A rare element which is present in cabbage is sulfur, which helps in boosting keratin and thus helps in improving skin and hair health. Betalains give red cabbage their color, which are also helpful in lowering blood sugar levels.
Weight loss Properties – Cabbage is an important ingredient to be consumed when it comes to weight loss. It is rich in soluble fiber, is low in calories and has low fat content. There are a number of people who go on a cabbage diet due to its incredible properties of weight loss.
How to eat: The simplest way of having cabbage is by preparing its soup. You need to boil it with other vegetables and then add necessary spices to it for making the soup. You can also have a raw cabbage salad with other vegetables with olive oil and lemon and dressing.
26. Ladyfinger (Okra)
One Serving Size – 75 grams of okra (cooked)
Fiber : 2 g 8% of daily need
Calories : 25
Notable Nutrients – Vitamin C, Vitamin A, Vitamin B-6, Magnesium
Another fibrous vegetable, Okra consists of both soluble and insoluble fiber, and is responsible for lowering blood sugar levels, improving digestion and preventing constipation. It is also rich in Vitamin C, which is helpful in improving your immunity system. The iron and folate content present in ladyfinger helps in treating anemia.
Weight loss Help – This vegetable is highly beneficial in losing weight, as it is extremely low in calories and high in fiber content. You can consume more amounts of okra without having to be worried about crossing the caloric count.
How to eat: As I have been mentioning, okra can be consumed in the baked form. You just need to cut thin slices, add herbs and spices and bake them for a while.
Another healthy okra recipe is okra water, in which you need to soak 4- 5 okra overnight and then consume the sap and remaining water in the morning on an empty stomach. It does wonders for your weight loss.
27. Chia seeds
One Serving Size – 3 tbsps (28 grams of raw chia seeds)
Fiber : 10.6 g (42% of daily need)
Calories : 137
Notable Nutrients – High Protein(4.6g), Calcium, Phosphorus, Zinc, Manganese
We all know how chia seeds make us full due to their high fiber content. Chia seeds contain soluble fiber. Apart from being fiber- rich, chia seeds are also rich in leptin content, which reduces cravings and appetite. Chia seeds also provide energy all day to exercise harder and improve the metabolic rate.
A particular research in Mexico also showed that chia seeds actually have double antioxidants content than noted previously. It helps in reducing inflammation and preventing pre- mature aging. Chia seeds are also rich in calcium which helps in building stronger bones and teeth.
How to eat – Chia seeds need to be soaked in water for a few hours before consumption. Chia seeds are best taken with water, especially in the morning on an empty stomach. You can also have it in yogurt or oatmeal for mid morning snack or breakfast. Other recipes are coconut chia protein pancakes and apple- chia seeds muffins.
28. Black gram (Sabut urad dal)
One Serving Size – 86 grams of black gram (½ cup cooked, boiled without salt)
Fiber : 8.5 g (34% of daily need)
Calories : 113
Notable Nutrients – High Protein(6.6g), Thiamin, Folate, Iron,Zinc
Important minerals for improving bone health such as calcium, magnesium and phosphorus are present in black gram and thus are also helpful in preventing osteoporosis. Containing both soluble and insoluble fiber, black gram helps in lowering cholesterol levels, maintaining blood sugar level and protecting heart health.
Weight Loss Benefit – Black gram helps in boosting metabolic rate, which helps in burning fat faster. Also, the iron content present in black gram helps in providing energy for you to work out more and thus burn fat at a faster pace.
How to eat: You normal Indian dal recipes can be switched with using black gram instead. For instance, you can prepare black gram idli, black gram upma or black gram biryani.
29. Split peas
One Serving Size – 100 grams (½ cup cooked, boiled without salt)
Fiber : 8.2 g 33% of daily need
Calories : 115
Notable Nutrients – high Protein(8g), Folate, Manganese, Folate, Potassium
The soluble fiber present in split peas is highly beneficial in controlling blood sugar levels and also in preventing a disorder known as Irritable Bowel Sydrome, which is caused due to a poor digestive system. The fiber content also improves heart health. An important element, isoflavones reduce cancer tumors to grow and protect against various types of cancers.
Weight loss Properties – Along with fiber, split peas is also rich in protein content, which helps in keeping you full and building lean muscle mass. It helps in burning more fat and helps you lose weight faster. It is also low in calories and fat content.
How to eat: You can prepare an easy split peas soup along with vegetables or its broth and necessary spices. Another healthy split peas recipe is baked split peas tikkis, which are served with yogurt.
30. Flax seeds
One Serving Size – 28 grams (3 tbsp raw)
Fiber : 7.6 g (30% of daily need)
Calories : 150
Notable Nutrients – High Protein (5.1g), Saturated Fat, Thiamin, Magnesium, Selenium
The most important health benefit of flaxseeds is that they are rich in essential fatty acids such as Omega- 3, which is responsible in keeping the heart healthy. It lowers blood cholesterol levels and reduces inflammation as well. Presence of lignans helps in protecting you from cancer by inhibiting the growth of tumor cells.
Weight loss Help – Flax seeds are rich in protein and both soluble and insoluble fiber, which helps in keeping you satiated and also in building more muscles. These are low in calories and fat content and will control your appetite.
How to eat: You should always grind flaxseeds into a fine powder and then use it because whole flaxseeds do not get digested properly. You can use flaxseeds powder over smoothies, cereals, oatmeal or over any other recipe.
Also Read – How to Eat Flax Seeds for Weight Loss
31. Kidney beans
One Serving Size – 88 grams (½ cup cooked, boiled, without salt)
Fiber : 6.55 g 33% of daily need
Calories : 112
Notable Nutrients – High Protein(8.1g), Folate,Iron, Phosphorus, Copper
Kidney beans, a fiber rich Indian food, is rich in both, soluble and insoluble fiber. It eliminated bowel problems and constipation and aids in weight loss. These are also a rich source of protein, which helps in building lean muscle mass and thus burning fat. Protein and fiber content keeps you full for long, hence preventing consumption of unnecessary calories.
Weight Loss Benefit – Kidney beans are also extremely rich in iron, which increases your hemoglobin content and treats anemia. Apart from this, manganese content present in kidney beans is helpful in providing energy.
How to eat – Kidney beans can be boiled and consumed as a mix salad with vegetables in the morning for breakfast, or can be eaten as a sabji with brown rice for lunch. We all know the popular combination of rajma- chawal in Indian recipes, but have brown rice instead of white as it can lead to weight gain.
32. Chickpeas (Bengal gram/ Garbanzo beans)
One Serving Size – 82 grams (½ cup cooked, boiled without salt)
Fiber : 6.25 g (25% of daily need)
Calories : 134
Notable Nutrients – high Protein(7g), Thiamin, Folate, Iron, Manganese
The manganese and antioxidant content in chickpeas help in protecting your skin from harmful radiation and also help in protecting from other skin disorders such as rashes and pigmentation. The soluble and insoluble fiber content in chickpeas help in lowering cholesterol levels, regulating blood sugar levels and improving digestive problems such as constipation.
Weight loss Properties: Chickpeas are a great addition in your diet if you are looking to lose weight. Packed with protein and fiber, chickpeas help in building muscles and burning fat. The iron content present in chickpeas also helps in giving you extra energy to exercise more and work out harder to lose weight.
How to eat: Chickpeas are commonly used in Indian recipes, such as chickpea wraps, in which these are added with other sautéed vegetables and wrapped in a chapatti. Another healthy chickpeas recipe is chickpea salad, again with raw cut vegetables, lemon juice and spices.
33. Cowpeas ( Black eyed peas/ Chawle)
One Serving Size – 86 grams (½ cup cooked, boiled without salt)
Fiber : 5.6 g (22% of daily need)
Calories : 100
Notable Nutrients – High Protein(6.6g), Thiamin, Folate, Iron, Manganese
An important element required for fighting the causes of cancer is lignans, which are present in chawle, along with treating osteoporosis and hypertension. Vitamin B1, which is thiamine also helps in reducing inflammation and protects your heart from failure, cholesterol problems and strokes, which is also controlled by the soluble and insoluble fiber content present in cowpeas.
Weight loss Help – Being rich in antioxidants, chawle help in detoxification of the body and thus helps in losing weight at a faster pace. These also have low calories and cholesterol levels, which benefit additionally to your weight loss regime.
Simple Recipe: Chawle are a common ingredient and can be eaten in any a number of healthy ways. The first one is chawle chaat, in which you soak cowpeas at night and then boil them. You can add onions and other vegetables with lemon juice and other spices to make it delicious.
Another simple but healthy black eyed peas recipe is chawle soup, wherein you boil all the vegetables and add boiled cowpeas with spices.
One Serving Size – 86 grams ( ½ cup cooked, boiled without salt)
Fiber : 5.1 g (20% of daily need)
Calories : 150
Notable Nutrients – High Protein(14.3g), Vitamin K, Riboflavin, Selenium, Zinc
This high fiber food is also loaded with Vitamin E, which is useful in keeping your skin healthy. It forms new skin cells and helps it to moisturize. Calcium absorption is increased due to the presence of phytoestrogen in soybean, which helps prevent osteoporosis and promotes bone health. Made up of both soluble and insoluble fiber, consumption of soybean helps in lowering blood cholesterol levels and promotes healthy heart.
Weight loss Help – We are all familiar with the high protein content which is present in soybean. This helps in building more lean muscle mass, which helps in toning the body and burning fat, hence giving you a slimmer and sleeker look.
How to eat: One of the easiest and quick ways of consuming soybean in Indian recipes is through the ready made soya chunks which are available in the market. You can add them in your rice or have them as in other recipes. You can also prepare soybean chaat or make soybean sabji.
35. Wheat flakes (All Bran- Kellogg’s)
One Serving Size – 29 grams ( ¾ cup)
Fiber : 5 g (10% of daily need)
Calories : 92
Notable Nutrients – Protein (3g), Vitamin B-12, Vitamin C, Vitamin B-6, Iron
Wheat flakes are loaded with insoluble fiber, which has a number of benefits. Having this food item as a cereal for breakfast helps in improving digestion, reducing constipation, lowering blood sugar level, reducing cholesterol levels, preventing colon cancer and breast cancer, and minimizing the risks of cardiovascular diseases such as strokes.
For weight loss, the fiber content comes to play again. As we have discussed over and over that fiber content keeps you full and avoids cravings, wheat flakes do the same and help you in losing weight.
How to eat: ¾ bowl of wheat flakes with low fat milk in the morning for the breakfast is the ideal way.
36. Pumpkin seeds
One Serving Size – 2 tbsp (85 seeds, approx 28 grams raw)
Fiber : 5 g (10% of daily need)
Calories : 126
Notable Nutrients – Protein (5g), Magnesium, Zinc, Copper, Manganese
The zinc content present in pumpkin seeds help in improving your immunity system. Also, the magnesium content helps in promoting healthy heart function and also improves the bone and teeth health. Rich in healthy fats such as Omega- 3 fatty acids, this ingredient helps in protecting your liver and heart.
For weight loss, pumpkin seeds use their antioxidants to clear off all toxins from the body and helping you to burn fat. These are high in insoluble fiber and keep you full for longer. These are also low in calories and high in good fat quantity.
How to eat: Pumpkin seeds can be roasted and eaten raw directly during snacking time, or they can be soaked in water and then the filtered water can be consumed. You can also dry roast the seeds and grind it to make powder. The powder can then be added to any recipe.
One Serving Size – 45 grams (¼ cup raw/ flour)
Fiber : 4.5 g (18% of daily need)
Calories : 128
Notable Nutrients – Protein (5g), Thiamin, Niacin, Selenium, Manganese
The insoluble fiber present in barley boosts the action of the friendly bacteria in the colon and removes infections, improves digestion and keeps you full for long, hence avoiding cravings and maintaining caloric count.
Weight Loss Benefit – Barley is also useful in lowering the risk of Type 2 Diabetes. Plus, barley is also responsible for eliminating gallstones. Important minerals present in barley such as copper and manganese help in improving the nervous system and improving brain health at the same time.
How to eat – Barley can be rinsed and soaked in the water and consumed in the early morning on an empty stomach. Or, you can prepare barley flour and make chapattis for lunch. Another way of using barley is to cook it with mushrooms or prepare barley soup or barley salad for lunch or mid- morning snack.
38. Buckwheat (Kuttu)
One Serving Size – 30 grams (¼ cup raw/ flour)
Fiber : 2.8 g (11% of daily need)
Calories : 100
Notable Nutrients – Protein(3.5g), Thiamin, Niacin, Vitamin B6, Manganese
Buckwheat is rich in Vitamin B6 and folate content, which is useful in keeping your heart healthy and preventing risks of cardiovascular diseases. The magnesium content present also helps in lowering blood pressure levels. Buckwheat is rich in both, soluble and insoluble fiber content, and helps in lowering blood cholesterol levels and preventing breast cancer.
Weight loss Properties: Compared to other grains, buckwheat is extremely low in calories and contains no saturated fat. Plus, it is also rich in protein content, which we all know, helps in reducing weight.
How to eat: The simplest way of consuming buckwheat is by grinding it in flour form and making its chapattis or pancakes. Another way of using buckwheat is by using the whole groats as cereal for breakfast.
39. Sesame seeds
One Serving Size – 28 grams (3 tbsp whole, roasted and toasted) have
Fiber : 3.9 g (16% of daily need)
Calories : 158
Notable Nutrients – Protein(5g), Thiamin, Vitamin B6, Iron, Copper
Again, magnesium content present in sesame seeds helps in reducing blood pressure, preventing diabetes, controlling cholesterol levels and protecting your heart. The zinc content also helps in protecting your skin by forming collagen and giving elasticity t o your skin. Iron content in sesame seeds prevents anemia.
For weight loss, sesame seeds provide both soluble and insoluble fiber, bulk of protein content and iron content to prevent weakness and boost energy.
How to eat: The simplest way to consume sesame seeds is by roasting them in a pan for a few minutes and then grinding them into a fine powder. You can also soak them overnight and sprinkle it on cereals or other recipes.
One Serving Size – 3 cups (24 grams, air- popped)
Fiber : 3.6 g (14% of daily need)
Calories : 93
The free radicals and antioxidants present in popcorn help in preventing aging, hair loss, Alzheimer’s disease and osteoporosis. Being high in insoluble fiber content, popcorn also helps in improving digestion, relieving you of constipation problems, lowering blood sugar level, controlling cholesterol levels and protecting you from certain types of cancer.
Popcorn is rich in antioxidants, high in fiber content and extremely low in calories, which is a perfect combination for weight loss.
How to make – Popcorn can be made in a pan by popping corn kernels without any oil or butter. You can eat them plain or add some olive oil for dressing.
Rule for making Fiber Rich Indian Diet
For Vegetarian Healthy Diet, Essential Foods are divided into 5 Groups. Those are
- Grains (Cereals)
- Legumes/ beans/ seeds/ nuts
- Dairy Products
For a Healthy Fiber rich Diet, you should eat different food from these groups daily.
Example Diet – You can eat 1 serving of Legumes/ Lentils/ Beans , 1 Serving of Nuts or Seeds, 2 and half serving of Vegetables, 2 servings of Fruits, 2 Serving of Careals, 1 Serving of Dairy Product, Your daily Fiber requirement will surely be complete. BUT,
If you cannot take such variety of foods daily, then with your normal diet, just include 1 serving of Legumes and 1 serving of seeds that will complete your daily fiber requirement within your budget.
What is the Difference between Soluble and Insoluble foods? And which one is better?
Fiber is the component in the body which is not digested and comes in two types- soluble and insoluble fiber.
Insoluble fiber is difficult to digest and remains heavy after consumption, which is also termed as ‘roughage’. Insoluble fiber is not broken down and keeps your bowel movement regular. It can be found in nuts, whole grains, vegetables and fruits.
Soluble fiber turns into a gel form after absorbing water and it too eases bowel movement by making the stool soft. It lowers down blood sugar level by sticking to sugar and cholesterol. It can be found in food items such as barely, beans, oats and fruits.
Both soluble and insoluble fiber is important for the body as well as for weight loss. Both help in regulating bowel movement, controlling blood sugar levels, preventing constipation and losing weight. Try to eat a mixture of both fiber types in your daily diet for maximum health benefits.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.