Fibre rich Indian foods

Fiber rich Indian foods. Weight loss Recipe.

Here is the list of best fiber rich Indian foods that are easily available in the market. Those who are on their weight loss journey must include these fibrous foods to their diets.

Before, jumping into the list of foods, let us know a bit more about fiber and later we will see some facts about eating fiber.

Fiber is an important nutrient and one should not ignore it. Some fiber also helps in weight loss and constipation problems.

There are two kinds of fiber based on its water solubility.

  • Soluble
  • Insoluble

Fibers do not get digested by our digestive system but are digested by some bacteria found in our large intestine. Viscous fiber is specifically helpful in weight loss.

Read how I lost 17 kgs in 4 months: Anubhav kumar weight loss story

List of fiber rich Indian foods.

Below is the list of fiber-rich food with the approx quantity of fiber in grams per 100 grams of the food item:

Food nameFiber (Per 100 grams)
Carrots2.8 grams
Cauliflower raw2.5 grams
Cabbage raw   2.5 grams
Broccoli 2.6 grams
Lentils  Cooked7.9 grams
Kidney beans Cooked6.4 grams
Chickpeas Cooked7.6 grams
Oat raw10.6 grams
Wheat bran42.8 grams
Corn bran79 grams
Chia Seeds dried34.4 grams
Banana 2.6 grams
Orange 4.5 grams
Beetroot2.8 grams
Apple2.4 grams
Pears3.1 grams

High fiber snacks for weight loss: Dalia Upma recipe

Below is the list of ingredients:

  • Wheat daliya – 1/2 cup
  • French beans- 1 tbsp (chopped)
  • Carrot – 1 tbsp (chopped)
  • Capsicum – 1 tbsp (chopped)
  • Ginger (adrakh)- 1/2 tsp (grated)
  • Lemon juice – 1 tsp
  • Green chilli – 2 (chopped)
  • Tomato – 1 (chopped)
  • Coriander leaves – 1 tbsp (chopped)
  • Split black gram – 1 tsp
  • Turmeric powder- 1/3 tsp
  • Curry leaves – 5-6
  • Black mustard seeds – 1 tsp
  • Roasted ground nuts – 1 tbsp
  • Oil- 2 tsps
  • Salt – As per taste
  • Water (pani)- 1.5 cups
  • Mint leaves- few leaves for garnishing

Here is the recipe video for daliya upma

Nutrion value: Dalia Upma (per 100 grams approx.)

  • Protein: 2.3g
  • Carbs: 14.2g
  • Fats: 1.2g
  • Fiber: 3.5g
  • Total Calories (per 100 grams): 72 Calories

Must read:

Some facts about fiber

  • Fibers are kind of carbohydrates that can not be digested by our digestive system.
  • There are two kinds of fiber; soluble and insoluble fiber.
  • Soluble fiber forms a gel-like substance when dissolved in water and is responsible for the growth of friendly bacteria.
  • Fiber can reduce inflammation in the human body which otherwise leads to obesity if not reduced.
  • Insoluble fiber is not dissolved in water and found in wheat, oats, vegetables, etc.
  • Fibers help in the feeling of fullness promoting weight loss.
  • Viscous fibers are only found in plant-based food including beans, oats, flax seeds, etc are rich in viscous fiber.
fiber rich foods in India

Weight loss recipes you must try today:

I hope you gained some insights reading this article on fiber rich Indian foods. Do not forget to add to your diet these fibrous foods for a healthy and happy lifestyle.

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High fiber snacks: Dalia Upma Recipe
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