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सॉल्युबल फाइबर युक्त आहार - हिन्दी में पढ़ें (Soluble Fibre Diet recipes in Hindi)
સાલ્યુબલ ફાઇબર યુક્ત આહાર રેસિપી - ગુજરાતી માં વાંચો (Soluble Fibre Diet recipes in Gujarati)

Soluble Fiber Foods, Soluble fibre Food List + Recipes

Soluble Fiber Foods, Soluble fibre Food List, Recipes. Dietary Fibre is a plant based nutrient also known as Fibre or roughage. Plant based nutrients come from fruits, vegetables, whole grains, dals and tubers. There are two parts to it, soluble fibre which is sticky and dissolves in water and insoluble fibre which does not dissolve in water and goes through your stomach without being broken down.

57 Soluble Fibre Foods:

1. Oats 20. Alfalfa 39. Peanut
2. Oatmeal 21. Pumpkin Seeds 40. Pinto bean
3. Barley 22. Sunflower Seeds 41. Red eye bean
4. Lentils 23. Baby lima bean 42. Rajma
5. Pears 24. Black bean 43. Snow pea
6. Brussels Sprouts 25. Chawli 44. Soyabeans
7. Broccoli 26. Broad bean 45. White kidney bean
8. Cabbage 27 Chick peas 46. Figs
9. Sweet Potatoes 28. Fava bean 47. Peaches
10. Avocados 29. French green bean 48. Papaya
11. Onions 30. Green bean 49. Strawberries
12. White Rice 31. Green and yellow peas 55. Bananas
13. Ground Flaxseed 32. Kale 51. Dates
14. Peanuts 33. Pea bean 52. Spinach
15. Almonds 34. Lima bean 53. Carrots
16. Green Peas 35. Mexican black bean 54. Parsnips
17. Beans 36. Mexican red bean 55. Steel Cut Oats
18. Oranges 37. Mung bean 56. Zucchini
19. Apples 38. Navy bean 57. Squash

 

What is Soluble Fibre?

Think of Oats when you add water or milk to it. It gets sticky or gooey and that is what Soluble Fibre is. Hence the soluble fibre attracts water and slows down digestion. Having soluble fibre which turns like a gel like substance in the intestines can reduce your bad cholesterol (LDL cholesterol). Getting your soluble fibre through foods results in you getting more nutrients from plant based foods versus taking supplements.

Oats, the power house of soluble fiber

There are so many healthy oats recipes to have. Oats khichdi  far better than regular khichdi which is made of rice. Oats upma made with green peas is far healthier than rava upma. Oats are a great way to start a healthy breakfast in the morning with oats almond milk with apples , healthy peanut butter with oatmeal and almond milk or oatmeal almond milk with oranges

Barley is a must addition to your soluble fiber diet

We have used barley extensively in Indian cooking. From barley khichdi, barley and moong dal khichdi to barley idli to mysore barley dosa. Also mushroom barley soup is a great way to start your meal. 

Soluble Fiber and Insoluble fibre:

A healthy diet should contain both Soluble Fiber and Insoluble Fiber. Total Fibre or Dietary Fibre is a combination of Soluble Fibre and Insoluble Fibre. 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.

6 Benefits of Soluble Fiber

1. Reduces Cholesterol: Soluble fibre may reduce the absorption of cholesterol. Hence lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease.
2. Good for Diabetic: Regulate blood sugar for people with diabetes as it slows down the blood sugar release.
3. Soluble Fibre helps in better absorption of nutrients.
4. They bind with fatty acids.
5. Good for Weight Loss : Keeps you lean. As soluble fibre turns sticky when mixed with water, it delay stomach emptying time which hence makes you feel fuller and makes you then eat less.
6. Soluble fibre is great to treat diarrhoea and constipation.

Enjoy our Soluble Fiber Foods, Soluble fibre Food List, Recipes and other fibre articles below.

Insoluble Fiber Diet Recipes
High Fiber Recipes

Happy Cooking!

High Fiber Recipes

High Fiber Breakfast

High Fiber Lunch

High Fiber Main Dish, Dinner

High Fiber Recipes for Constipation

High Fiber Recipes for Diabetes

High Fiber Recipes for Pregnancy

High Fiber Recipes for Weight Loss

High Fiber Salads

High Fiber Snacks

High Fiber to Lower Cholesterol

High Fiber Vegetable, Vegetarian

Insoluble Fiber Foods



Oats Methi Muthia recipe
This recipe proves that you can make healthier versions of almost any dish by throwing in a few thoughtful ingredients – like oats in this case. Using oats and methi to make the popular Gujarati snack makes it a wonder dish for
Hummus, Lebanese Dip recipe
Hummus, the famous traditional Lebanese spread, has a creamy chickpea texture. It tastes fantastic when served as apart of a mezze platter with Pita Bread or ve ....
Parsley Hummus recipe
Chick peas which are rich in protein, calcium and fibre are blended with vitamin a and e laden parsley to make this healthy dip. Enjoy it with whole wheat pita or simply use it as a sandwich spread to make a quick snack.
Papaya and Green Apple Smoothie recipe
The delightful flavour and amazing texture of this smoothie will surely be noticed by you! An amazing blend of fruits, curds and vanilla essence makes this a real heart throb. In fact, once you taste it, this Papaya and Green Apple Smoothie will win hands down over any junky snack you might consider ....
Oats and Moong Dal Dahi Vada recipe
Our Indian snacks, especially the savoury ones, have a knack of making one overeat, only to feel guilty later. Not if you make them the smart way, at home. Oats and Moong Dal Dahi Vada is one such brilliant snack – a non-fried version of dahi vadas, which can be enjoyed without any guilt! Fibre from ....
Rajma Chawal ( Tiffin Treats) recipe
A tangy preparation of rajma is combined with cooked rice to make a lip-smacking Rajma Chawal, which stays fresh in the tiffin box for at least 5 hours. It’s almost like having rice with a rajma curry to accompany it, but the best part is that it comes in a convenient one-dish package that is easy f ....
Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast recipe
The Oatmeal Almond Milk with Apples is as easy as easy can be. Can you think of anything simpler than adding all the ingredients to a jar, mixing and refrigerating? Well, that’s all it takes to make this healthy vegan breakfast. You need to refrigerate it for 4 hours at least, but can comfortabl ....
Oats, Coconut Milk, Peanut Butter Healthy Smoothie recipe
When you bring together the right ingredients in the right way, you can achieve your nutritional goals in a very, very tasty way! Here, for example, we have made a smoothie with health-packed ingredients like oats, coconut milk and peanut butter. This luscious and tasty smoothie is great for kid ....
Spicy Garlic Hummus recipe
Hummus is an ever-popular Mediterranean dip made of chick peas, garlic, olive oil and other ingredients. This is a spicy variant of the same, spiked up with red chilli paste. Curd gives the Spicy Garlic Hummus a creamy texture and tangy flavour, which complements the other ingredients beautifull ....
Rajma recipe
Rajma is one of the most popular dishes in North India. In this Punjabi delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too. However, you will be surprised to see that ....
Chick Pea, Mushroom and Barley Salad with Balsamic Dressing recipe
Name the texture, name the flavour, and you are sure to find it in this exciting salad. From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this Salads features a wide assort ....
Oatmeal Almond Milk with Oranges, Healthy Breakfast recipe
The Oatmeal Almond Milk with Oranges is not a typical breakfast. It is a meal-in-a-jar that is unbelievably easy to make but exceptionally nutritious too! All you need to do is put all the ingredients into a jar, give it a shake and stow it into the fridge. After it sits there for a few hours, i ....
Rajma Soup, Kidney Bean Soup Recipe recipe
This savoury soup meets your iron and protein requirement through the tasty rajma in a perfect way. On the other hand, the vitamin C from the tomatoes and lemon juice helps in the absorption of iron during digestion. Accompany this soup with Chawli ....
Oats Mutter Dosa ( Fibre Rich Recipe ) recipe
This instant dosa batter is packed with protein and fibre. Oats must be consumed daily for its high content of soluble fibre ‘beta-glucan’, a potent blood sugar and cholesterol-lowering agent. The addition of urad dal and carrots make the dosas rich in protein and vitamin a too. Prepare this instant ....
Apple Cucumber Juice recipe
Fibre-rich apples and juicy cucumber make a light and invigorating juice that helps to detoxify the body and keep your skin glowing all day!
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