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 Last Updated : Oct 21,2020


फ़ाइबर युक्त - हिन्दी में पढ़ें (High Fiber recipes in Hindi)
ફાઇબર યુક્ત રેસીપી - ગુજરાતી માં વાંચો (High Fiber recipes in Gujarati)

High Fiber Recipes, Indian Fibre Rich Recipes, Veg Healthy

High Fiber Recipes, Indian Fibre Rich Recipes, Veg Healthy. Dietary Fiber is the roughage or the indigestible part of the plant. In simple terms, the thread-like substance seen in fruits and vegetables is the fiber.

Cabbage, Carrot and Lettuce SaladCabbage, Carrot and Lettuce Salad

It is also found in high quantity just beneath the skin of fruits and vegetables.



The US recommended daily allowance (RDA) for Women (18 to 50) is 25 grams and 21 grams (51 years plus). US RDA for Men is 30 to 38 grams. The thumb rule is that for every 1,000 calories consumed you need 14 grams of fibre.

Bajra RotiBajra Roti

We mark a recipe as High Fibre or Rich in Fibre if the following holds true. Most healthy salads automatically go to HIGH fibre as they have fish fruits and vegetables.

Nutritious Vegetable SaladNutritious Vegetable Salad

Indian Rotis are good if each roti has between 1 and 1.5 grams per serving of fibre. Pulses such as moong, matki and oats, quinoa and make the cut also. Barley makes the cut also as its a whole grain but you need to consume quite a bit of it.

Spring Onion Stuffed Oats ParathaSpring Onion Stuffed Oats Paratha

30 Fibre Rich Foods to have.

Ingredients gm / 100 gm Ingredients gm / 100 gm
Chia seeds 37.5 Dates 7.7
Flax seeds 27.3 Cluster beans 5.7
Quinoa 19.8 Rajma 4.8
Whole moong 16.7 Matki (moath beans) 4.5
Chana dal 15.3 Carrot 4.4
Urad dal 11.7 Bitter gourd 4.3
Ragi 11.5 Chawli leaves 4.0
Bajra 11.3 Barley 3.9
Masoor 10.3 Cauliflower 3.7
Jowar 9.7 Oats 3.5
Toovar dal 9.1 Amla 3.4
Sunflower seeds 8.6 Apple 3.2
Green peas 8.6 Walnuts 2.6
Buckwheat 8.6 Spinach 2.5
Green moong dal 8.2 Almonds 1.7

Mixed Sprouts Parota, Sprouts ParathaMixed Sprouts Parota, Sprouts Paratha

Dietary fibre has many health benefits. It can reduce your risk of heart disease, prevent the onset of diabetes or control hike in blood sugar levels and tackle some types of cancers, and also help weight control.

Thepla Paneer WrapThepla Paneer Wrap

Fiber is also important for digestive health - insoluble fiber add bulk to the stools and makes waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation.

Bajra, Whole Moong and Green Pea KhichdiBajra, Whole Moong and Green Pea Khichdi

Use whole grains, fruits and vegetables to top up your fiber

Whole grains, fruits, vegetables, sprouts, beans and a few seeds like flax seeds are good sources of fiber.

Chick Pea, Mushroom and Barley Salad with Balsamic Dressing

Chick Pea, Mushroom and Barley Salad with Balsamic Dressing

Using these we have created a vast range of recipe like Bajra Khichdi, Cabbage Carrot and Lettuce Salad, Chat-pati Sprouts Frankie, Chawli Masoor Dal and Clear Soup with Mixed Vegetables are few recipes of this section.

Chawli Masoor DalChawli Masoor Dal

Fibre rich Subzis are always good to have as they are healthier to your gut. Imagine eating food with no fibre will make you feel hungry in no time. This will lead to food cravings and eating more food.

Clear Soup with Mixed Vegetables, Heart FriendlyClear Soup with Mixed Vegetables, Heart Friendly

Give your kids Fibre instead of refined foods

Giving your kids fibre rich snacks will keep them healthier for a longer time. A high fibre chila is far healthier than a pancake recipe made of refined flour.

High Fibre ChilasHigh Fibre Chilas

Quinoa is high in fibre and a complex carb. Quinoa veg upma is a perfect fibre rich breakfast to have. This is much healthier than givinig your kids a upma recipe made from rava. 

Quinoa Veg Upma, Vegan BreakfastQuinoa Veg Upma, Vegan Breakfast

Salads are perfect fibre option for your daily meal options

Nothing like a healthy high fiber salad bowl for lunch. Paneer is packed with protein and combined with hara chana makes a paneer hara chana salad. Choose salads which will give protein, complex carbs, calcium and rich in antioxidants.

Paneer Aur Hare Chane ka Salad, Healthy Salads RecipePaneer Aur Hare Chane ka Salad, Healthy Salads Recipe

Make sure your snacks have fiber in them

Also high fibre snacks like oats dosa works great as it's made without rice which is a simple carb. This oats dosa works for even individuals for high fiber to lower cholesterol, high fiber and diabetics and high fiber for weight loss.

Healthy Oats DosaHealthy Oats Dosa

But this section is certainly more vast than just the recipe names listed here.

There are more categories here – Fiber rich recipes for constipation, pregnancy, diabetes, weight loss and so on.

Chat-pati Sprouts Frankie

Chat-pati Sprouts Frankie

So take some time and explore it in detail to benefit persistently. For a detailed list of 22 High Fibre Foods see Fibre Rich Foods

Enjoy our High Fiber Recipes, Indian Fibre Rich Recipes, Veg Healthy and other fiber articles below.



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Reviews

High Fiber
 on 14 Jan 20 01:38 PM
5