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Insoluble Fiber Indian Foods, Insoluble fibre Food List + Recipes

Insoluble Fiber Idnian Foods, Insoluble fibre Food List + Recipes. Dietary Fiber is a plant based nutrient also known as Fibre or roughage. Plant based nutrients come from fruits, vegetables, whole grains, dals and tubers.

इंसॉल्यूबल फाइबर युक्त आहार - हिन्दी में पढ़ें (Insoluble Fiber Indian Foods recipes in Hindi)
ઇન્સાલ્યુબલ ફાઇબર યુક્ત આહાર રેસિપી - ગુજરાતી માં વાંચો (Insoluble Fiber Indian Foods recipes in Gujarati)

Palak Chole

Palak Chole

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.

Walnut and Cherry Tomato SaladWalnut and Cherry Tomato Salad

Insoluble Fibre Indian Food List

1. Whole Wheat 17. Raspberries
2. Wheat Brans 18. Strawberries
3. Wheat Germ 19. Urad Dal
4. Almonds 20. Masoor Dal
5. Walnuts 21. Yellow Moong Dal
6. Raw Vegetables like carrots 22. Toovar Dal
7. Kidney Beans 23. Bhindi
8. Pinto Beans 24. Green Peas
9. Navy Beans 25. Pears with skin
10. Chick Peas 26. Figs
11. Lima Beans 27. Avocado
12. Steel Cut Oats 28. Oats
13. Spinach 29. Cauliflower
14. Brinjal 30. Cauliflower Greens
15. Brussel Sprouts 31. French Beans
16. Broccoli 32. Cluster Beans

Oats Adai, Oats Spinach Pancake

Oats Adai, Oats Spinach Pancake

What is Insoluble Fibre?

Insoluble Fibre does not dissolve in water and goes through your stomach without being broken down. In fact, it helps other foods move through your system and out. Insoluble Fibre improves your digestive system and keeps you healthier. When you have a runny stomach or diarrhoea then cut Insoluble Fibre.

Chole, Punjabi Chole Masala, Chole RecipeChole, Punjabi Chole Masala, Chole Recipe

So reduce consumption of rice, wheat, almonds, peanuts, cashew nuts. You must have fibre with water to deal with constipation.

Cauliflower Greens and Besan MuthiaCauliflower Greens and Besan Muthia

Almonds is a great way to have insoluble fibre on the go

You can carry a handful of almonds with you or keep some homemade almond butter at hand at work or home to have a healthy snack.

If you are lactose intolerrant then nothig better than homemade almond milk

Homemade Almond Butter, for Weight Loss and AthletesHomemade Almond Butter, for Weight Loss and Athletes

Insoluble fibre from Indain Sabzis

For rajma lovers, make some rajma, rajma curry or have a rajma bean sprouts salad. Or there is the Puinjabi ever popular chole which you can have with bajra roti or there is palak chole to be had. 

RajmaRajma

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.

Chana Dal and Cabbage TikkiChana Dal and Cabbage Tikki

4 Benefits of Insoluble Fiber

Hummus, Lebanese DipHummus, Lebanese Dip

1. Prevents Constipation: It promotes regular bowel movement and prevent constipation.

2. Remove toxic waste through the body quickly.

Carrot ParathaCarrot Paratha

3. Weight Loss : Insoluble fibre keeps you feeling fuller for a longer time and hence you tend to eat less. So eating healthy insoluble fiber leads to weight loss. Think about eating a refined food like pancakes, cookies and you just want to go on eating them. So up the fibre with rich live foods.

Green Peas Masala CurryGreen Peas Masala Curry

4. Prevents Colon Cancer : As insoluble fibre reduces toxic waste from our body quickly and prevents it from being digested in our body. It helps prevent colon cancer by keeping an optimal pH in intestines to prevent bacteria from producing cancerous substances.

Oats Flax Seeds Roti, Low Salt RecipeOats Flax Seeds Roti, Low Salt Recipe

Happy Cooking!

Enjoy our Insoluble Fiber Indian Foods, Insoluble fibre Food List + Recipes and other related fiber articles.

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High Fiber Vegetable, Vegetarian

Soluble Fibre Diet



Homemade Peanut Butter, for Weight Loss and Athletes recipe
Indian style peanut butter recipe | homemade peanut butter | healthy peanut butter | with amazing 6 images. Indian style peanut butter recipe is a simple recipe made from unsalted peanuts ....
Chole, Punjabi Chole Masala, Chole Recipe recipe
chole recipe | Punjabi chole | roadside chole | Punjabi chana masala | with 18 amazing images. chole is a very popular roadside chole chaat
Rajma Soup, Kidney Bean Soup Recipe recipe
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Almond Milk, Homemade Pure Almond Milk recipe
Indian almond milk recipe | unsweetened vanilla almond milk | instant almond milk | almond milk without soaking | with 7 amazing images. Indian almond milk recipe ....
Dal Rasam, South Indian Toovar Dal Rasam recipe
dal rasam recipe | tur dal rasam | paruppu rasam | South Indian toovar dal rasam | with 33 amazing images. dal rasam is an everyday fare in Tamil Nadu! Learn how ....
Chana Dal Fry, Punjabi Masala Chana Dal recipe
chana dal fry recipe | North Indian chana dal tadka | easy chana dal masala | how to make Punjabi masala chana dal | with 32 amazing images. chana dal fry recipe ....
Masoor Dal with Spinach, Protein Rich Recipes recipe
masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to ....
Spinach Dosa recipe
spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images. spinach dosa is a unique snack idea to make up f ....
Gujarati Toovar Dal recipe
A satiating dal with an interesting sweet, little spicy and tangy flavour, the Gujarati Toovar Dal is a homely dish that will remind you of mom any time, any where! A tempering of whole spices adds a lot of punch to this dal recipe, while tomatoes add enough tang and jaggery imparts a pleasant sweet ....
Spicy Garlic Hummus recipe
spicy garlic hummus recipe | spicy garlic hummus without tahini | Indian style spicy garlic hummus | healthy garlic hummus | with amazing 16 images. Spicy garlic hummus ....
Almond Bhakri, Gluten Free Almond Bhakri recipe
For many, the aroma of bhakri cooking on the tawa is reminiscent of home-cooked food! Here, we introduce you to a totally off-beat Almond Bhakri. As you will surmise from the name, the Almond Bhakri is quite a rich treat, but it is healthy and gluten-free too, so anybody can go for it. Almonds ....
Rajma recipe
rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with amazing 20 images. Rajma is one of the most popular dishes in Nort ....
Dal Fry with Toor Dal recipe
toor dal fry recipe | restaurant style toor dal fry | toor dal fry with rice | toor dal tadka | with 32 amazing images. toor dal fry recipe |
Spinach Hummus with Cucumber Sticks ( Tiffin Treats) recipe
spinach hummus recipe | healthy Indian style spinach hummus | palak hummus for kids tiffins | with 19 amazing images. spinach hummus is a quick healthy Indian style spin ....
Date and Walnut Balls recipe
date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with 10 amazing images. Thanks to sweet and sticky dates, this sweet require ....
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