If you have been reading up on nutrition, you might have come across the term fiber. Fiber is the part of plant foods that can’t be digested in your stomach. It passes through your digestive system and so helps keep you regular. It also keeps your heart and digestive tract healthy.
Though being so important and great for digestion, most people in India struggle to get the right amount of fiber in their diet. However, there are many foods in India that are fiber-rich.
To help you with your daily fiber intake, I have compiled a list of 30 fiber-rich foods you can easily find in India and should eat daily.
However, before diving into the list, it’s critical to understand why fiber is so important and how much you need on a daily basis.
Also read: 20 Best Calcium Rich Foods In India For Strong Bones
Why is fiber important in your diet?
A fiber-rich diet is an essential component of a healthy diet.
Primarily there are two types of fiber found in foods: soluble and insoluble.
Soluble: Soluble fiber dissolves in water, forming a gel-like material, and helps lower cholesterol and blood sugar levels. It is found in oats, beans, and certain fruits.
Insoluble: Insoluble fiber does not dissolve in water, and it passes relatively unchanged through the gastrointestinal tract and prevents constipation. It is found in whole wheat, whole grains, nuts, vegetables, and fruits.
There are plenty of reasons why including fiber is important in your diet, such as:
- It makes you feel full and prevents you from snacking between meals, resulting in weight loss.
- Dietary fiber softens and increases the weight and size of your stool, making it easier to pass and reducing the likelihood of constipation.
- Fiber consumption lowers the risk of hemorrhoids, diverticulosis, appendicitis, and other gastrointestinal problems.
- Soluble fiber found in beans, oats, flaxseed, and oat bran may lower total blood cholesterol in your body.
- Fiber-rich foods help prevent the body from experiencing a sudden spike in sugar levels, making it an essential nutrient for people with diabetes.
- Eating fiber can reduce your risk of developing major diseases like cardiovascular disease and cancer.
How much fiber do you need daily?
The Indian Council of Medical Research recommends that an adult’s daily diet contain at least 40 grams of dietary fiber (based on the 2000 Kcal diet). At the same time, World Health Organization (WHO) suggests an intake of more than 25 grams of fiber per day.
But what if you consume too much fiber?
Healthy adults who consume dietary fiber in the recommended amounts are unlikely to be affected by any potential negative effects. However, excessive consumption may decrease mineral bioavailability and gastrointestinal discomforts such as bloating, gas, and constipation.
Another point to consider is that diets high in dietary fiber tend to be bulky and low in energy density. As a result, a high-fiber diet may satisfy appetite too quickly in people who have a low appetite, making it difficult to meet energy and nutrient needs.
In addition to eating dietary fiber, it is recommended that getting enough water to be highlighted.
30 High Fiber-Rich Foods In India
Pulses(Dal)
Pulses or dal have long been considered a staple food in Indian cuisine. They are high in protein, fiber, and healthy nutrients, all of which contribute to a healthy and disease-free body.
There are many different kinds of dal in India, but I’ve selected the best ones that are high in fiber.
Also read: 5 Dals that will help you get your daily protein intake
Also, because there are so many different dals from different brands on the market, each with a different nutritional value, it isn’t easy to give dals’ exact dietary fiber content. However, I have made every effort to provide you with accurate information.
The fiber content listed below is of raw or uncooked dals.
Moong dal
Fiber content = 16 grams per 100 grams
Mung beans, also known as moong dal, are unique beans high in protein and fiber. It comes in two colors, green and yellow, and is widely used in a variety of recipes, particularly in Indian and Asian cuisines. It’s one of the most popular dal on any Indian menu, and it’s frequently served as a side dish with rice.
Also read: 10 Amazing Health Benefits of Moong Dal
Urad dal
Fiber content= 18 grams per 100 grams
Urad dal, also known as black gram or black lentil, is one of India’s most popular and healthy dal. Urad dal is a versatile ingredient that can be used in a wide range of recipes. It’s commonly found in Indian curries, but it can also be used in a variety of other dishes.
It comes from the same plant family that produces green beans and peas, making it a high-protein and high-fiber food.
Also read: 8 Benefits Of Urad Dal That Will Blow Your Mind
Chana dal
Fiber content = 22 grams per 100 grams
Chana dal, also known as Bengal Gram, is a popular legume in Indian cooking. It can be used whole, split, or skinned in curries, dals, sweet dishes, and other dishes. This dal is high in protein, fiber, vitamins B, and antioxidants, among other things.
The recipes for chana dal are quick, easy, and delicious. It goes well with any Indian curry and can be served with rice or chapati.
Rajma
Fiber content = 25 grams per 100 grams
Rajma, also known as red kidney beans, is a popular bean curry in the Indian community. It’s popular in Indian households because it’s simple to prepare, inexpensive, and nutritious.
It’s also a versatile dish – you can have it with rice or roti (chapati). It also goes very well with plain rice as a main meal or any Indian bread as a side dish.
Horsegram
Fiber content = 15.6 grams per 100 grams
Horsegram, also known as Kulthi, has been widely cultivated and consumed as a dal in India since ancient times. It is a very nutritious dal and is one of the most protein-rich dal found on the planet. Being rich in protein is also a good source of fiber for your body.
It is a traditional remedy for diabetes, heart disease, kidney stones, asthma, obesity, colds, and other ailments.
Other fiber-rich dals available in India include:
- Lobia: 11 grams per 100-gram serving
- Kala chana: 12 grams per 100-gram serving
- Adzuki Beans: 13 grams per 100-gram serving
- Masoor: 10 grams per 100-gram serving
- Toor dal: 15 grams per 100-gram serving
Whole Grains and Cereals
Whole grains are foods made from the entire grain seed, including the bran, germ, and endosperm, which provide additional fiber and vitamins.
As people become more health-conscious, they are incorporating more whole grains and cereals into their diets. In fact, a healthy diet can never be complete without whole grains and cereals.
The fiber content listed below is of raw or uncooked whole grains and cereals.
Amaranth
Fiber content = 7 grams per 100 grams
Amaranth, also known as rajgira, is a gluten-free ancient grain that is one of the most nutrient-dense foods on the planet.
The Aztecs were the first to domesticate it and use it in religious ceremonies. The grains are small, reddish-brown or black, have a nutty flavour, and are high in protein and fiber.
Aside from being a tasty substitute for rice or quinoa, it can also be substituted for any other grain in any recipe.
Barley
Fiber content = 17 grams per 100 grams
Barley is a cereal grain popularly known as jau in India. As a whole grain, it has a lot to offer, from high protein to fiber and iron.
It’s one of the tastiest grains and is used in a wide range of dishes and beverages. It can be baked, boiled, ground into flour, brewed into beer, or even made into coffee-like barley tea.
Buckwheat
Fiber content = 10 grams per 100 grams
Buckwheat is a seed that looks like a grain but isn’t actually a grain. It’s the seed of a bushy fruit related to rhubarb and sorrel that grows on bushes.
It is commonly referred to as kuttu in India and is a good source of protein and fiber.
Buckwheat has no gluten, and that’s why it’s so common among people with gluten-related disorders.
Quinoa
Fiber content = 12 grams per 100 grams
Quinoa, pronounced keen-wah, has been touted as a superfood. It is a grain that contains essential amino acids and is one of the few complete proteins available. And it’s definitely not a new fad. People have been eating this grain for thousands of years!
It can be consumed as porridge, pilaf, or dessert. It contains no gluten and is high in fiber, antioxidants, and minerals such as calcium, iron, and magnesium.
Oats
Fiber content = 9.4 grams per 100 grams
Because oats are whole grain, they contain all fiber and nutrients. They’ve always been a vital part of the human diet, but their popularity in India has risen in recent years due to their health benefits.
Oats are high in beta-glucan, an antioxidant that helps lower cholesterol and may lower the risk of heart disease.
Millets
Millets are gluten-free, nutritious grains grown all over the world. People have started recognizing their potential in the human diet in recent years.
In India, millets are popularly known as ragi or bajra and are used in a variety of dishes.
They are rich in iron and a variety of minerals such as calcium, copper, and magnesium. Millets are also high in protein and fiber, making them one of the healthiest grains you can consume.
These are available in a wide range of varieties, including foxtail millet, Kodo millet, proso millet, finger millet, and many others, each with its nutritional value.
Also read: 10 Types of Millets You Must Not Miss Out
Rye
Fiber content = 15.1 grams per 100 grams
Rye is a type of grass that includes wheat, oats, and barley. Although it is closely related to wheat, it has a number of distinguishing characteristics.
In the past, rye was a common ingredient in many people’s diets. But it is becoming more popular today due to its high nutritional value and health benefits.
It is high in protein and is a good source of soluble fiber. Moreover, it is also a good source of vitamin B, niacin and minerals like manganese and phosphorus.
Brown rice
Fiber content = 3.5 grams per 100 grams
You cannot overlook brown rice when it comes to the best whole grains foods high in fiber.
Brown rice is a type of whole grain rich in fiber, protein and several vitamins and minerals. It is made from whole, unpolished rice grains.
Many people in India are switching to brown rice instead of white rice because it has more health benefits.
Also read: 16 Delightful Types of Rice in India You’ll Love To Eat
Nuts and Seeds
Nuts and seeds are some of the most nutrient-dense foods on the planet. This is one of the reasons why they have become an increasingly popular food choice for those concerned about their health.
You can use nuts and seeds in a variety of ways, including cooking, baking, smoothies, salads, desserts, and snacks. As a result, they’re an excellent addition to any diet.
Here is the list of the best fiber-rich nuts and seeds available in India.
Chia seeds
Fiber content = 34 grams per 100 grams
Chia seeds are at the top of the list of fiber-rich foods in India. With high levels of protein and fiber and omega-3 fatty acids, antioxidants, and minerals like calcium, magnesium, and zinc, these seeds are one of the world’s most nutrient-dense foods.
The seeds are black and can be eaten raw or added to salads or smoothies.
If you are really looking to increase your fiber intake, chia seeds are the best to do so.
Flax seeds
Fiber content = 28 grams per 100 grams
Flaxseed, also known as linseed, is a small brown or golden-yellow seed produced by the flax plant (Linum usitatissimum).
In India, these seeds are popularly known as Alsi.
Flax seeds are well-known for being a nutritious addition to one’s diet. They’re high in minerals and nutrients, but even more importantly, they’re high in fiber. These seeds also contain Omega-3 fatty acids and phenolic compounds that fight against cancer.
Poppy seeds
Fiber content = 20 grams per 100 grams
Poppy seeds are the small, edible seeds of a poppy plant used in making poppy seed muffins, bread, bagels, cakes, and other baked goods.
These are commonly referred to as Khas-Khas in India.
These seeds can help with inflammation, stomach upset, stress reduction, and even cancer treatment.
Poppy seeds are most commonly sold dried, but they can also be purchased cooked or ground into a powder.
Makhana
Fiber content = 14.5 grams per 100 grams
Makhana is a popular Indian snack also known as lotus seeds or fox nuts. These tiny seeds have numerous health benefits and are a great alternative to unhealthy snacks such as chips and candy.
They’re not only tasty and refreshing, but they’re also high in nutrients such as protein and fiber.
People often eat them raw, but roasting them makes them even more delicious and crunchy.
Also read: The Complete Guide to Makhana Nutrition, Side effects and Benefits
Sesame seeds
Fiber content = 14 grams per 100 grams
In India, sesame seeds are referred to as til-ke-bij.
The seeds are small and oval-shaped, produced by the sesame plant, a flowering plant in the genus Sesamum.
The seeds are usually roasted and then pressed to extract the oil. This oil is often used in cooking, referred to as sesame oil.
These seeds are high in protein, fiber, calcium, and iron, among other nutrients.
Almonds
Fiber content = 13 grams per 100 grams
Almonds are a popular nut in India, where they are popularly known as badam.
Almonds are an excellent choice for a healthy snack. Not only is there a lot of fiber, but there’s also a lot of protein, good fats, and antioxidants to keep your body healthy.
Apart from eating raw almonds, Indians use them in a variety of recipes such as cookies, milkshakes, cakes, and desserts.
Also read: 8 Mind-Blowing Almond Benefits For Your Brain Health
Other fiber-rich nuts in India include:
- Pistachios: 11 grams per 100-gram serving
- Dry coconut: 10 grams per 100-gram serving
- Prunes: 7.1 grams per 100-gram serving
- Walnuts: 7 grams per 100-gram serving
Vegetables
Eating Vegetables is a healthy and regular part of a vegetarian diet. A diet rich in vegetables can help lower blood pressure, reduce cardiovascular disease, and even prevent some cancers.
Here is a list of the best fiber-rich vegetables available in India.
Artichokes
Fiber content = 5 grams per 100 grams
Artichokes are the flower buds of a thistle plant belonging to the sunflower family. They can be eaten whole, including the leaves and the thorny stem, which are usually discarded.
Artichokes are not well known in India, but they are high in fiber and antioxidants.
It contains no cholesterol and only 60 calories per serving. Also, it’s an excellent source of vitamin C and may help prevent cancer and boost libido.
Green peas
Fiber content = 5 grams per 100 grams
Green peas also referred to as garden peas, are edible-pod peas. It has a lot of starch, protein, dietary fiber, and a lot of vitamin C.
They are usually eaten boiled or steamed and are commonly used in many recipes in Indian cuisine.
Carrots
Fiber content = 3 grams per 100 grams
A carrot is a root vegetable that comes in a variety of colors, including purple, black, red, white, and yellow.
In India, people usually use it in salads, juices and making carrot halwa.
It’s inexpensive, tasty, and high in nutrients like beta-carotene, vitamin K, and vitamin B.
Beets
Fiber content = 2.8 grams per 100 grams
Beets, also known as beetroot, is an amazing vegetable that can be used in a variety of recipes.
It has been a staple vegetable in European cuisine since the 16th century.
It has several health benefits, including lowering blood sugar levels, improving digestion, and boosting the immune system.
Though beets originated in Europe, they have become popular in India as well.
Potatoes
Fiber content = 2.5 grams per 100 grams
An Indian meal is never complete without potatoes, and the good news is that they are high in fiber, making them a healthy option.
Being gluten-free, potatoes are also a rich source of antioxidants and help fight chronic diseases such as heart disease, diabetes and cancer.
Other fiber-rich vegetables in India include:
- Broccoli: 2.4 grams per 100-gram serving
- Kale: 2 grams per 100-gram serving
- Spinach: 2.4 grams per 100-gram serving
- Green beans: 3.4 grams per 100-gram serving
Fruits
Fruits are the most common type of food in human diets, and they are essential for good health. They are a good source of protein, fiber, vitamins, and minerals.
India is home to a wide range of fruits, which the Indian population consumes on a regular basis.
Here is a list of the best fiber-rich fruits available in India.
Passion fruit
Fiber content = 10 grams per 100 grams
Passion fruit is a delicious tropical fruit widely grown and consumed in many countries.
It is a unique fruit that you can’t mistake for any other fruit. It has a distinctive flavour that is a little sour and sweet. The skin is usually purple or yellow.
It is commonly consumed raw or processed into juices, milkshakes, ice creams, jams, jellies, and beverages.
Avocados
Fiber content = 7 grams per 100 grams
Avocados are the fruit of a flowering tree native to Mexico. It turns green when fully ripe, has a single large seed, and is commonly used in cooking and garnish.
These are high in vitamin C, potassium, folate, and fiber, as well as other nutrients. They also contain omega-9 fatty acids, which are monounsaturated fats that can help lower cholesterol.
Furthermore, they are high in lutein, a carotenoid that may protect against macular degeneration and cataracts.
Raspberries
Fiber content = 7 grams per 100 grams
Raspberries are well-known for their juicy, tangy taste. They are widely grown and popular in many parts of the world.
These berries are readily available during the summer months and are frequently consumed raw. It’s high in potassium and omega-3 fatty acids, which can help prevent heart disease and stroke.
It is mostly used in preserves, ice creams, pies, yogurt and alcoholic drinks, such as wine, vodka and beer.
Guavas
Fiber content = 5 grams per 100 grams
Guava is a fruit that grows on the Psidium guajava tree and is commonly known as Amrood in India.
It is very popular in tropical countries like Vietnam, Thailand, Indonesia, India, China, and Sri Lanka.
It is a nutrient-dense fruit high in protein, fiber, vitamin A, vitamin C, magnesium, and other nutrients.
Pomegranate
Fiber content = 4 grams per 100 grams
Pomegranates are one of the most nutrient-packed fruits you can find in India.
Many people enjoy eating pomegranate seeds or drinking pomegranate juice because they are rich in essential nutrients.
They’re an excellent source of fiber, potassium, folate, vitamin K and antioxidants. In fact, pomegranate juice contains more antioxidants than red wine and green tea.
Other fiber-rich fruits in India include:
- Kiwi: 3 grams per 100-gram serving
- Pears: 2.1 grams per 100-gram serving
- Oranges: 2.4 grams per 100-gram serving
- Bananas: 2.6 grams per 100-gram serving
- Apples: 2.4 grams per 100-gram serving
- Mangoes: 1.6 grams per 100-gram serving
Other fiber-rich foods in India
Dark chocolate
Fiber content = 11 grams per 100 grams
Dark chocolate is a delicious treat that most people have come to love.
It’s not only delicious, but it’s also very healthy for you.
It is made from the seeds of the cacao tree, which is native to South America and is known as cocoa beans.
Not only are they high in antioxidants, but they also have a lot of fiber. It is also high in iron, magnesium, zinc, copper, and other minerals.
Peanut butter
Fiber content = 6 grams per 100 grams
Peanut butter is a food paste made from ground dry roasted peanuts.
It is high in protein, vitamin E, B vitamins, niacin, and dietary fiber and is regarded as a very healthy food in the world of health and fitness.
You can eat it on bread, crackers, fruit, or just straight off the spoon.
Brown bread
Fiber content = 4.7 grams per 100 grams
Brown bread is a variety of bread made from whole grain flour, water, and a sweetener.
It has a thicker, chewier crust and is denser than other types of bread.
It is made from both the outer and inner portions of the grain, resulting in a less refined product with a higher nutritional value.
Brown bread has a lot of nutritional value and is a healthy alternative to white bread.
Also read: 9 Health Benefits And Nutritive Values of Brown Bread
Multigrain bread
Fiber content = 7 grams per 100 grams
Multigrain bread is a variety of bread that contains more than one grain. It is made from different grains, flours, and seeds like flaxseeds, whole wheat, oats, barley grain, millets.
Because of these ingredients, it has high fiber content and will keep you feeling full for a more extended time.
This variety of bread hosts a lot of nutritional value, which you won’t get from the regular white bread.
Popcorn
Fiber content = 13 grams per 100 grams
Popcorn is made by heating corn kernels until they burst open. It has a small amount of protein and calories, but it is a good source of several vitamins and minerals.
In addition to being high in fiber, it also contains antioxidants that may reduce the risk of diabetes, heart disease, and hypertension.
It can be eaten without added ingredients, but people often enjoy them flavored and salted.
What about fiber in dairy products and meat?
Dairy products and meat are indeed excellent sources of protein.
However, what about their fiber content?
Do they contain fiber?
To all dairy and meat lovers out there, foods like milk, curd, yogurt, butter, paneer, fish, eggs, and meat do not contain any fiber.
Although products such as almond milk and soy milk contain some fiber, this is due to other ingredients.
However, in recent years many brands have attempted to incorporate fiber into their dairy industry to broaden the reach of their products.
Final words
Fiber is indeed important for your health, and there are numerous options available in India.
You can include some of the foods mentioned above in your daily diet to boost your fiber intake and improve your digestion, heart health, and overall wellness.
I hope you found this information useful!
Here are a few other posts that you might found useful:
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- 10 Best Probiotic-Rich Foods That You Can Find In India
- 20+ Amazing List Of Dry Fruits Name To Include In Your Diet
- 30+ Fruits Name in Hindi and English with Benefits
- 10 Best Protein Rich Dry Fruits To Add To Your Diet
- 10 Iron-rich Dry Fruits To Boost Your Daily Iron Intake
