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. 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.
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. 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.
| 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 |
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. 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.
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. 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.
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.
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.
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.
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.
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.
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. 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.
High Fibre Breakfast Recipes, Fibre Rich Indian breakfast recipes. Breakfast, as the name suggests is breaking your fast after waking up after long hours of sleep. It is often said that this meal is the most important meal of the day as it boosts our metabolism and provides us with the necessary energy to stay satisfied for longer hours in the later part of the day.
Hence this meal needs to be supported with a good amount of nutrition. A good healthy breakfast supplies a balance of carbohydrates, protein and fiber along with small amounts of vitamins and minerals too! Incorporate whole grains, dairy products, sprouts and fruits as a part of breakfast to fulfill this nutritional needs.
| 15 Fibre Rich foods for Breakfast to include | |
|---|---|
| 1. | Flax Seeds |
| 2. | Quinoa |
| 3. | Moong |
| 4. | Jowar |
| 5. | Green Peas |
| 6. | Buckwheat |
| 7. | Dates |
| 8. | Matki |
| 9. | Oats |
| 10. | Carrots |
| 11. | Apple |
| 12. | Walnuts |
| 13. | Spinach (Palak) |
| 14. | Almonds |
| 15. | Broken Wheat (Dalia) |
Include Jowar, Oats and Broken wheat in your breakfast for more fiber
Jowar and Vegetable Porridge and Broken wheat Upma are a few healthy fiber rich breakfast options in a bowl. In this section you will also find in some other breakfast ideas like Aliv Nutri Paratha, Oats Methi Muthia. You can have oats with almond milk and apples if you are a vegan and also this is a great breakfast option.
Parathas, Rotis which have fiber for breakfast
Lehsuni Bajra aur Kaddu ki Roti uses bajra which is fiber rich and can be paired with curds to make a perfect breakfast combo. Spinach and Paneer paratha or jowar bajra spring onion roti are good options. If you want the classic, then opt for jowar roti or bajra roti and have it with some healthy subzi.
And on days when you want to include sprouts in your breakfast, turn to Sprouts Pancake and accompany it with Palak, Kale and Apple Juice.
South Indian fibre rich breakfast options
Jowar palak appe makes a great option for fiber rich south Indian breakfast. Or there is oats dosa or oats mutter dosa which is far healthier than regular dosa as there is no usage of rice in this recipe. The healthiest dosa got to be buckwheat dosa which is very high in fiber. What you should definitely avoid is the tasty rava dosa as rava is a refined carb.
Check out the nutrients you would gain for each of the breakfast recipes in the Nutritional Table shared with each recipe to be assured of the exact amount of fiber intake for breakfast. Accompany these fiber rich breakfast with a fruit of your choice to add in some more fiber and complete this first meal of the day.
Avoid tea and coffee for breakfast, see why?
Try and avoid having tea or coffee for breakfast as hinders the absorption of nutrients. So have your coffee or tea one hour before your breakfast or one hour after your breakfast. The objective is to let the digestion take place and the nutrients getting absorbed.
Enjoy our High Fibre Breakfast Recipes, Fibre Rich Indian breakfast recipes and other fiber recipe articles below.
High Fiber Recipes for Constipation
High Fiber Recipes for Diabetes
High Fiber Recipes for Pregnancy
High Fiber Recipes for Weight Loss
High Fiber to Lower Cholesterol
High Fibre snack recipes, Fibre Rich Indian snack recipes for weight loss. Snacks is everyone’s favourites !! But they have always been interpreted unhealthy. However just the use of right ingredients and right method of cooking can easily turn the tables around. Use highre fibre foods in healthy recipes. Fiber is enough to increase the feeling of fullness or give a feeling of satiety and consume fewer calories from junk foods. That’s the secret you will acquire from this section.
Use oats for high fibre snacks
Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body. High Fiber ingredients like oats can be used to make non-fried Cauliflower and Oats Tikki , Baked Oats Puri, vegetable oats pancake and healthy oats dosa.
Quinoa is great for weight loss due to high fibre content
The high fiber count of quinoa is the prime nutrient which assist in weight loss. The fiber it possess is almost double than any other grain – 19.9 g per cup. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. Have quinoa veg upma which is super healthy vegan snack for all. For a dry snack which you can carry, quinoa red chawli leaves khakhra fits the bill. Not to miss out the South Indian dosa with rice converted to quinoa dosa.
Bajra, Jowar are perfect ingredients for high fibre Indian snacks
One cup of Bajra flour gives about 10.84 grams of fibre. Jowar Flour is naturally high in Fibre. 100 grams of Jowar give 9.7 grams of Fibre. So lets give you some exciting options. We show you how to make amazing Bajra Onion Muthias using a non-stick kadhai. For dry snacks which you can carry make bajra methi khakhras or bajra nimki. For South Indian lovers there is bajra carrot onion uttapam.
Jowar lovers can have the jowar palak appe. Dry snacks are jowar onion puri where the puris are baked instead of being fried. Jowar sesame khakhra is the prefect snack to keep at work.
All the snacks shared in this section are high in fiber content to keep your heart healthy, monitor your weight and keep blood sugar levels in check too. So now can relish your delectable snacks in a low-cal, high fiber way without compromising on taste and experience!
Enjoy our High Fibre snack recipes, Fibre Rich Indian snack recipes and other fibre articles below.
High Fiber Recipes
High Fiber Breakfast
High Fiber Lunch
High Fiber Lunch
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 to Lower Cholesterol
High Fiber Vegetable, Vegetarian
Insoluble Fiber Foods
Soluble Fibre Diet
High Fibre lunch recipes, Fibre Rich Indian lunch recipes. It is always advisable to have a heavy lunch than dinner. This is because you are only half through the day and the food could be easily digested before the day ends. Make a meal rich in fiber to keep you satiated for long hours and avoid bingeing on those unnecessary snack in the later part of the day.
Fiber rich rotis for lunch
Bajra and Jowar are rich in fiber and opt for basic jowar roti or jowar pyaz ki roti. For bajra lovers there is the basic bajra roti and stuffed bajra roti with panner and methi which is also a gluten free roti.
Fiber rich dals for lunch :
Toovar Dal, chana dal and urad dal are rich in fiber. Opt for methi toovar dal or basic chana dal or basic urad dal recipe. Check below for more dal options.
Fiber rich subzis for lunch
Cauliflower is fiber rich and makes great cauliflower stir fry or cauliflower paneer subzi. Karela is not only fiber rich but a big friend of diabetics. Opt for karela capsicum subzi or masala karela. Then carrot is super good for your eyes also, try this carrot methi subzi.
Whole fiber rich meal option
If you are at home, opt for a whole meal. This would include a soup, a salad along with vegetable and just about a small portion of roti. Asparagus Soup, Chatpata Chawli and Fruit Salad, Masala Karela and Lehsuni Bajra aur Kaddu ki Roti are a few recipes which are surely worth trying. However if you are looking to carry a fiber rich meal to work, try recipes like Stuffed Nachni Roti, Khumbh Palak and Bean Sprouts and Suva Tossed Salad. Be it any option you choose, do not miss out on checking the fiber content of each of these recipes shared herewith.
A little know-how of how to use these healthy ingredients can go a long in way creating an unending range of innovative delicacies to please your palate and give you boost to lose weight further.
Enjoy our High Fiber Recipes, Indian Fibre Rich Recipes, Veg Healthy and other fiber articles below.
High Fiber Recipes for Constipation
High Fiber Recipes for Diabetes
High Fiber Recipes for Pregnancy
High Fiber Recipes for Weight Loss
High Fiber to Lower Cholesterol
High Fibre dinner recipes, Fibre Rich Indian dinner recipes. Dinner needs to be the most lightest meal of the day. However that doesn’t mean that you give up on the most important nutrients. Check a balance between the two for effective loss.
Soup Salad combination for High Fiber Dinner
Either opt for a soup and salad as a meal in limited portion size to get the feeling of fullness but yet light to the stomach. Garlic Vegetable Soup and Citrus Watermelon Salad or kale masoor salad with a light lemony quinoa and baby spinach soup would be just perfect addition to your dinner.
One dish meals which are fibre rich
Bajra, Whole Moong and Green Pea Khichdi and Oats Mooli Roti are creation of one dish meals to please your palate and body metabolism as well. If you are amongst those who can relish a bowl of subzi on its own, then try recipes like Gavarfali ki Sukhi Subzi or Hariyali Mutter with Flax Seeds Raita.
High fiber rotis and parathas
We suggest fiber rich bajra roti, jowar roti, jowar bajra garlic roti or whole wheat roti to make a healthy combination with some fiber rich vegetables.
These low calorie, high fiber recipes will not fail to please your palate is our challenge. So go ahead and try them and if you like them do share your comments and suggestions too!
Enjoy our High Fibre dinner recipes, Fibre Rich Indian dinner recipes and other fibre rich articles below.
High Fiber Recipes for Constipation
High Fiber Recipes for Diabetes
High Fiber Recipes for Pregnancy
High Fiber Recipes for Weight Loss
High Fiber to Lower Cholesterol
Vegetables that give High Fibre, Indian fibre rich Subzis. Veggies always top the list of fiber rich foods. And when we think of veggies what comes to our mind first is a list of subzis. This section lists a variety of subzis using different vegetables made using a combination of varied spices and masalas.
From the most common ones like carrot, methi, cauliflower and peas to a few exotic ones like broccoli and zucchini along with mushrooms find place in this section. Grated Cauliflower with Peas, Khumbh Palak, Hariyal Mutter and Broccoli and Zucchini in Red Capsicum Gravy are some of the recipes in this section which abound in fiber. We have even included an unusual subzi out of guava named as Peru Subzi, as guava is one of the fruits with a high fiber count.
Makes these subzis a part of your daily fare and enjoy them with whole wheat rotis. Avoid the plain flour rotis as they are devoid of fiber.
Enjoy our Vegetables that give High Fibre, Indian fibre rich Subzis and other fibre rich articles below.
High Fiber Recipes for Constipation
High Fiber Recipes for Diabetes
High Fiber Recipes for Pregnancy
High Fiber Recipes for Weight Loss
High fibre salad recipes, Fibre Rich Indian salad recipes. Salads is the first foods that strikes our mind when we think of including vegetables in our diet. However most of us find them to be too boring. But these are essentially a healthy munch on which keep you full for long hours.
High Fiber low calorie salads
We have split the salads into high fiber low calorie salads and high fiber high calorie healthy salads. Here we give you some low calorie options. Garlicky Cabbage and Spinach Salad, Zucchini Bell Pepper and Sprouted Moong Salad and Minty Apple Salad are a few recipes which offer a wide range of flavours – sure to please you every day.
Of course these types of salads need to form a part of our daily diet, but minus the fat which we add by way of creamy dressings and cheese often. Learn to make a variety of dressing like we have made Parsley honey mustard dressing in Muskmelon, Pear and Apple Salad, Melon Dressing in Apple and Lettuce Salad with Melon Dressing and Low Calorie Thousand Island Dressing in Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing.
These simple, tasty and easy to make salads if incorporated in our daily diets are sure to keep your gut healthy, aid in weight loss and boost your metabolism as well.
High Fiber high calorie healthy salads
Here are some high fibre salads you can take to work or have as a complete meal. They use healthy fat which is good for you like feta, olive oil, avocados etc. Try the rocket leaves, red pumpkin and zuchinni salad or kale masoor antioxidant salad.
For sprout lovers we have mixed sprouts beetroot salad which makes a perfect healthy lunch option or one dish meal. For cheese lovers go for orange spinach and feta salad which gives you tanginess, juiciness and crunch.
Enjoy our High Fibre salad recipes, Fibre Rich Indian salad recipes and other fibre recipes below.
High Fiber Recipes
High Fiber Breakfast
High Fiber Lunch
High Fiber Lunch
High Fiber Recipes for Constipation
High Fiber Recipes for Diabetes
High Fiber Recipes for Pregnancy
High Fiber Recipes for Weight Loss
High Fiber Snacks
High Fiber to Lower Cholesterol
High Fiber Vegetable, Vegetarian
Insoluble Fiber Foods
Soluble Fibre Diet
What's Constipation?
High Fibre constipation recipes, Fibre Rich Indian constipation recipes. Fiber is one of the most important nutrient to keep the gut healthy. It helps to maintain bowel health and avoid constipation. Constipation is a condition of the bowels in which evacuation is difficult and infrequent.
Insoluble fiber is the type of fiber which adds bulk to your fecal material, hastens its passage through the gut and prevents constipation. A major source of this fiber is whole grains, wheat bran, rice bran, fruits and vegetables (especially with the skin), flax seeds etc. Grapefruit and Green Apple Salad, Palak, Kale and Apple Juice and Garlic Vegetable Soup are a few recipes which will help to keep your tract healthy.
On the other hand, soluble fiber can also help to curb constipation by a helping more water retain in the stools, thus softening them and allowing them to pass easily through the tract. Oats, barley, peas, rice bran, citrus fruits, strawberry etc. are a few examples of soluble fiber. Using these ingredients we have created recipes like Lettuce, orange and Spinach Salad, Oats and Roasted Capsicum soup etc.
Overall just remember to include these ingredients in some to your diet daily and prevent and / or overcome the problem of constipation. A word of caution – though a list of foods have been shared herewith, certain foods need to be verified for individual preferences. If a particular food doesn’t suit your digestive tract, which you will know with time, those foods are best avoided.
Enjoy our High Fibre constipation recipes, Fibre Rich Indian constipation recipes and other recipe articles below.
High Fiber Recipes for Diabetes
High Fiber Recipes for Pregnancy
High Fiber Recipes for Weight Loss
High Fiber to Lower Cholesterol