19. Pineapple

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.

20. Cauliflower

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.

21. Broccoli

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.

22. Kiwi

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.

23. Dates

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.

24. Potato

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.

25. Cabbage

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.

Also Read – How To Eat Chia Seeds For better health – Recipes And Benefits

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.

34. Soybean

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.

37. Barley

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.

40. Popcorn

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

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.

Also Read – 35 Vegetarian High protein Indian Foods – Muscle building & Weight loss