Want to improve your health and most importantly, your digestive health by adding high fiber foods into your diet? Finding tasty foods that are high in fibre isn't difficult at all. Read to know the 30 high fiber foods in India, as well as detailed information on the benefits of eating fibre rich food and how much dietary fiber you need.
30 Awesome High Fiber Foods to Improve Digestion & Lose Quick Weight
The importance of high fiber foods cannot be overstated. High fiber foods pass through your stomach undigested and into your colon, where they nourish beneficial gut flora, resulting in a variety of health advantages. Blood sugar control and constipation may all be aided by certain forms of fiber rich foods.
Because high fiber foods are filling, they also promote a feeling of satiety and make it easier to lose or manage your weight. For every 1,000 calories consumed daily, the Academy of Nutrition and Dietetics advises consuming 14 grams of fiber.
For women, this equates to 24 grams of fiber and 38 grams for males. Moreover, in children, the daily requirement of fibrous food is at least 25 to 35 grams per day. However, unfortunately, an estimated 95 percent of adults and children do not get enough fiber on a regular basis.
In this article, our experts will take you through all the necessary information with regard to various fiber rich foods in India and much more.
Table of Contents
- What is Fiber?
- Different Types of Fibers and its Sources
- Fiber-Rich Vegetables to add to your Diet
- Fiber-Rich Fruits to add to your Diet
- Indian Fiber Rich Foods for Weight Loss
- Fiber Rich Foods in India for Babies and Toddlers
- Fiber Rich Foods for Pregnancy
- Benefits of Fiber Food in your Body
- How Much Fiber Should We Be Eating?
- Tips for Increasing Fiber in your Diet
- Frequently Asked Questions About Eating Food High In Fibre
- The Bottom Line
What is Fiber?
Fiber is made up of indigestible plant components or substances that pass through our stomach and intestines relatively undamaged. Fiber is mostly made up of carbohydrates. The primary function of fiber rich foods is to maintain the digestive tract healthily.
'Bulk' and 'roughage' are other words for dietary fiber, however, they can be deceptive because certain types of fiber are water-soluble and aren't bulky or rough at all.
Here are some other benefits linked with eating an adequate amount of fibrous food everyday:
- Bowel regularity
- Improved heart health
- Lower levels of cholesterol
- Maintained blood sugar levels
- Feeling of satiety for longer
- Healthy weight management
Fiber Food: Different Types of Fibers and Their Sources
Dietary fibers come in a variety of forms. Each has a particular effect on your body and provides different health benefits. In general, they are separated into "soluble fiber" and "insoluble fiber," however there are many various types of nutrients inside each of those classifications.
1. Soluble Fiber
Soluble fiber foods inhibit digestion, which means your body takes longer to absorb sugar (glucose) from the meals you eat. This helps to reduce blood sugar rises, which is an important element of diabetes management. Soluble fibers bind to fatty acids and help to drain them out of the body, lowering LDL (bad) cholesterol.
Sources of Soluble Fiber:
Oats, peas, beans, apples, avocados, carrots, flax seeds, psyllium, whole grains, legumes, etc.
2. Insoluble Fiber
By increasing stool bulk, insoluble fiber promotes the movement of bowel through your digestive tract. Moreover, it keeps your intestines hydrated and helps pass waste through them. So, it’s beneficial to those struggling with constipation or irregularity in passing of stools. If you want to keep your bowel movement regular and avoid constipation, you should increase your intake of insoluble fiber.
Sources of Insoluble Fiber:
Wheat bran, nuts, cauliflower, green beans, potatoes, etc.
We receive both forms of fiber through meals and supplements for the most part. Fruits, vegetables, nuts, legumes, and grains are all good sources of this vitamin. Fiber that is "functional" is isolated from its natural sources and added to supplements or fortified meals and beverages to increase its fiber content.
Make an effort to consume a range of fiber sources. This high fiber foods chart depicts the most popular dietary and functional kinds, as well as their origins and how they might help you stay healthy.
9 High Fiber Vegetables to Add To Your Diet
Vegetables are not only rich in vitamins and minerals but are also loaded with fiber. Fortunately, there are many high fiber vegetables easily available out there that you can add in your diet and reap benefits of. Dark-colored vegetables, in general, are great sources of fiber.
Here is a list of 9 fiber rich vegetables that are both healthy and satisfying.
1. Carrots (3.6 grams in 1 Cup of Raw Carrots, or 2.8 grams per 100 grams)
Carrots are root vegetables that are delicious, crisp, and packed with nutrients thereby making one of the best sources of fiber vegetables. Vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A, are all abundant.
2. Beets (3.8 grams per Cup of Raw Beets, or 2.8 grams per 100 grams)
The beet, often known as beetroot, is a root vegetable that is strong in folate, iron, copper, manganese, and potassium, among other minerals. These fiber vegetables are also high in inorganic nitrates, which have been found to offer a variety of health advantages, including blood pressure control and athletic performance.
3. Broccoli (2.4 grams per Cup, or 2.6 grams per 100 grams)
Broccoli is a cruciferous vegetable and one of the world's most nutrient-dense foods. It's high in antioxidants and cancer-fighting minerals, as well as vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.
4. Artichoke (6.9 grams in 1 Raw Globe or French Artichoke, or 5.4 grams per 100 grams)
The artichoke is one of the best fiber rich vegetables that rarely makes the news. This vegetable, on the other hand, is high in numerous nutrients and is one of the top sources of fiber in the world.
5. Brussels Sprouts (3.3 grams per Cup of Raw Brussels Sprouts, or 3.7 grams per 100 grams)
Brussels sprouts are a kind of cruciferous vegetable related to broccoli. Vitamin K, potassium, folate, and cancer-fighting antioxidants are all abundant in them.
6. Green Peas (5 grams 100 grams)
With their richness in Vitamin A, C and K as well as dietary fiber, greens peas are great for your health. Moreover, they are power packed with zinc and many antioxidants to strengthen your immune system and fulfil your daily protein requirement.
7. Spinach (2.8 grams per 100 grams)
Spinach is another power house of dietary fiber, in addition to being rich in many other nutrients such as Vitamin A, C, K as well as iron and potassium.
8. Potatoes (2.2 grams per 100 grams)
Potatoes are also very rich in fiber, however, their skin has the highest fiber content. Potatoes are also rich in vitamin C, B6, and potassium.
9. Tomatoes (1.8 grams per 100 grams)
Fresh tomatoes are a great source of vitamin C, K, potassium, folate, etc. as well as a great source of insoluble fiber.
7 High Fiber Fruits to Improve Your Digestive Health
Fruits, especially citrus ones, are a great source of soluble fiber. However, if your body requires more insoluble fibers to relieve constipation, dry fruits are a great choice. Fruit skins as well as pulp are both power packed with dietary fibre, which is why many health experts recommend choosing fresh high fiber fruits over fruit juice.
Here is a list of fiber rich fruits that are both healthy and satisfying.
1. Pears (5.5 grams in a Medium-Sized, Raw Pear, or 3.1 grams per 100 grams)
The pear is a popular fruit that is both delicious and healthy. It's one of the most fiber rich fruits.
2. Strawberries (3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams)
Strawberries are a tasty, healthful snack that may be eaten right away. They're also one of the most nutrient-dense fruits you can consume, with high levels of vitamin C, manganese, and a variety of potent antioxidants. Make a banana strawberry smoothie with some.
3. Avocado (10 grams in 1 cup of Raw Avocado, or 6.7 grams per 100 grams)
The avocado is a one-of-a-kind fruit. Rather than being heavy in carbohydrates, it's abundant in beneficial fats. Avocados are abundant in vitamin C, potassium, magnesium, vitamin E, and B vitamins, among other nutrients. They also provide a slew of health advantages. Make one of these delectable avocado dishes using them.
4. Apples (4.4 grams in a Medium-Sized, Raw Apple, or 2.4 grams per 100 grams)
Apples are one of the most delicious and fulfilling fruits available. They also have a high fiber content.
5. Raspberries (One Cup of Raw Raspberries Contains 8 grams of fiber or 6.5 grams per 100 grams)
Raspberries are nutrient-dense fruit with a distinctive taste. They're high in manganese and vitamin C.
6. Bananas (3.1 grams in a Medium-Sized Banana, or 2.6 grams per 100 grams)
Bananas are high in vitamin C, vitamin B6, and potassium, among other minerals. A green or unripe banana also has a lot of resistant starch, which is a form of indigestible carbohydrate that acts like fiber. For a protein boost, try them in a nut butter sandwich.
7. Blackberries (5.3 grams per 100 grams)
All berries are good for health and most citrus fruits are excellent in dietary fiber content. So, blackberries are another great choice if you want to eat a diet rich in fiber. Moreover, blackberries are also a good source of vitamin C, E, and K as well as in calcium and manganese.
10 Indian High Fiber Foods for Weight Loss
If you are on your journey to get in shape, there are many high fiber Indian foods for weight loss that you can binge on. Here is a list of some high fiber Indian foods that are both healthy and satisfying.
1. Lentils (13.1 grams per Cup of Cooked Lentils, or 7.3 grams per 100 grams)
Lentils are one of the most cost-effective and nutrient-dense high fiber Indian foods for weight loss available out there. They're rich in protein and packed with essential elements. Cumin, coriander, turmeric, and cinnamon add flavour to this lentil soup.
2. Kidney Beans (12.2 grams per Cup of Cooked Beans, or 6.8 per 100 grams)
Kidney beans are a well-liked legume and make one of the best high fiber Indian foods. They’re high in plant-based protein and a variety of nutrients, just like other legumes.
3. Split Peas (16.3 grams per Cup of Cooked Split Peas, or 8.3 per 100 grams)
Split peas are formed from pea seeds that have been dried, split, and peeled. After ham-filled holidays, they're frequently seen in split pea soup.
4. Chickpeas (12.5 grams per Cup of Cooked Chickpeas, or 7.6 per 100 grams)
Another type of legume that is high in nutrients, including minerals and protein, is chickpea. Hummus is made with chickpeas and is one of the easiest spreads to create. It's delicious on salads, vegetables, whole-grain bread, and more.
5. Quinoa (5.2 grams per Cup of Cooked Quinoa, or 2.8 per 100 grams)
Quinoa is a pseudo-cereal that has exploded in popularity among health-conscious consumers in recent years. Protein, magnesium, iron, zinc, potassium, and antioxidants are just a few of the nutrients found in them.
6. Oats (16.5 grams per Cup of Raw Oats, or 10.1 grams per 100 grams)
Oats are one of the healthiest grains available. Vitamins, minerals, and antioxidants abound in them. They contain beta-glucan, a strong soluble fiber with significant blood sugar and cholesterol-lowering properties.
7. Popcorn (1.15 grams per Cup of Air-Popped Popcorn, or 14.4 grams per 100 grams)
Popcorn may be the ideal food to eat if you want to enhance your fiber intake. On a calorie-for-calorie basis, air-popped popcorn has a high fiber content. If you add a lot of fat, though, the fiber-to-calorie ratio will drop dramatically.
8. Almonds (4 grams per 3 tablespoons, or 13.3 grams per 100 grams)
Almonds are a common tree nut kind. They're abundant in healthful fats, vitamin E, manganese, and magnesium, among other nutrients. Almonds may also be ground into almond flour, which adds added nutrition to baked goods.
9. Chia seeds (9.75 grams per ounce of Dried Chia Seeds, or 34.4 grams per 100 grams)
Chia seeds are little black seeds that have become extremely famous among natural health enthusiasts. They're nutrient-dense, with high levels of magnesium, phosphorus, and calcium.
10. Sweet potatoes (3.8 grams of fiber per 100 grams in a Medium-Sized Cooked Sweet Potato)
Sweet potatoes are a popular tuber that is filling and has a delectable sweet flavour. It contains a lot of beta carotene, B vitamins, and minerals. Sweet potatoes can be used as a bread alternative or as a nachos basis.
10 Fiber-Rich Foods in India for Babies and Toddlers in India
Dietary fiber is equally important in a child's diet, just like adults. It keeps their digestive system healthy, prevents constipation and also helps reduce fussiness.
If you are searching for fiber rich foods for babies, there are many options you can consider. Here is a list of the top 10 high fiber foods for babies and toddlers in India that are both healthy and satisfying.
Oatmeal is one of the simplest fiber rich foods for babies that you can easily add to your child's diet. Oats are safe for newborns over the age of six months, and with four grams of fiber in a cup of cooked oatmeal, it's also a great choice for school-aged children! Organic oatmeal will provide you with additional health advantages.
2. Whole Grain Cereal
Because baby cereal is such an important element of a baby's nutrition throughout the first year, pick a cereal that is high in fiber. Brown rice cereal, barley cereal, and oat cereal are all excellent choices.
The majority of mothers choose apples as their baby's first fruit as it is one of the best high fiber foods for babies. They're naturally sweet, simple to digest, and a tiny apple has 3.6 grams of fiber. Apples are a great choice since they have so many advantages, especially when offered to older children with the peel on.
Bananas are the most popular sugar-free option to sweeten infant meals. With 3.1 grams of fiber per medium banana, it's one of the simplest methods to boost your child's fiber intake. A banana is a great travel snack for everyone from toddlers to teenagers.
5. Nuts Powder
Nuts of all sorts are high in fiber and a variety of other nutrients, including healthy fats. Nuts, on the other hand, might be a choking hazard for newborns and small children, thus nuts powder is the safest alternative.
Yogurt isn't precisely a high-fiber meal, but it earns a spot on our list since it includes probiotics, which are essential for gut health and general digestion.
7. Whole-Grain Bread
White bread contains no fiber since the bran has been removed from the grain. Whole grain bread, on the other hand, has the bran and provides roughly 2 grams of fiber per slice. So a two-slice sandwich contains 4 grams!
8. Brown Rice
Because the outer layer of white rice has been removed, it is not as filling as brown rice. Brown rice offers 3.5 grams of fiber per cup and mixes well with a variety of different items, from veggies to chicken!
The Superman of high-fiber meals has to be barley. A cup of hulled barley has an astonishing 32 grams of fiber, so it'll easily meet your fiber needs for the day!
10. Whole Grain Cereal
Cereal is one of the simplest breakfast foods to prepare for children. After all, all you have to do now is serve it with some milk! Store-bought cereals, on the other hand, are infamous for being heavy in sugar and poor in fiber. Homemade cereal, which provides roughly 9 grams of fiber in a 12 cup serving, is a simple solution.
Fiber-Rich Foods for Pregnancy
Fibre rich food in the right amounts is very important for a pregnant woman’s diet. If you are an expectant mother, add extra fiber-rich foods to your meals to avoid constipation and other difficulties caused by a malfunctioning digestive tract, and notice the change in your system. Here are some high-fiber meals to consider throughout your pregnancy:
1. Fibre-Rich Vegetables
Beets, Green peas, Bell peppers, Cauliflower, Green leafy vegetables, Okra (lady's finger), and Carrots
2. Fibre-Rich Fruits
Berries, Oranges, Pears, Apples, Kiwis, Mangoes, and Prunes
3. Fibre-Rich Grains and Cereals
Millet, Barley, Wheat, Brown Rice, Whole Grains, Oats, and Wild Rice
4. Fibre-Rich Legumes and Nuts
Lime beans, French beans, chickpeas, black beans, lentils, coconuts, and almonds
5. Instant High-Fibre Recipes
Here are a few quick and tasty high-fiber dishes to get you started:
- Shake with Fruit and Nuts - The ideal beverage is milk or yogurt-based shake with fresh fruits and nuts like almonds, walnuts, or pistachios. Choose fiber-rich fruits, such as mango, apple, or berries. A fruit and nut smoothie may be thrown together quickly in a blender and serves as a nutritious breakfast or mid-day snack. Before utilizing the fruits, make sure they're clean.
- Carrot Sticks with Hummus - This classic recipe is high in fiber and vitamins. It will be ideal if you can prepare the hummus from scratch at home. The fiber-rich chickpeas and carrots, as well as the spices that complement them, make this meal easy yet delicious, and an absolute treat to nibble on. Make sure the carrots are well cleaned before slicing them as thick or thin as you desire.
Easy to Follow 1-day High Fiber Foods Diet Plan
Since there are plenty of benefits of fibre rich food, here is an easy to follow template of foods high in fibre that you can consume in a day.
Eating High Fiber Food Items: Benefits of Fiber Rich Diet in Your Body
Eating fibre rich food is is helpful in keeping various health disorders at bay. Dietary fiber offers the following benefits to your body when you consume it:
1. Reduces Cholesterol Levels
The presence of fiber food in the digestive tract can help the body absorb less cholesterol. This is especially true if you use statins, which are cholesterol-lowering drugs, and psyllium fiber supplements.
2. Maintains a Healthy Weight
Foods high in fibre, such as fruits and vegetables, have fewer calories. Fiber can also help you feel fuller for longer by slowing digestion in the stomach.
3. Improves the Digestive Tract
Those who suffer from constipation or a slow digestive system may benefit from adding fiber to their diet. Because fiber is not digested, it naturally adds weight to the digestive tract. The intestines are stimulated by this.
4. Promotes Blood Sugar Levels
Fiber-rich foods may take longer for your body to break down. This aids in the maintenance of more regular blood sugar levels, which is especially beneficial for diabetics.
5. Reduces Gastrointestinal Cancer Risk
Consuming enough fiber can help prevent you from various cancers, including colon cancer. There are a variety of reasons for this, including the fact that certain fibres, such as pectin in apples, may have antioxidant capabilities.
How Much Fiber Do You Need Per Day To Reap Health Benefits?
Adding fibre rich food to your diet plays a huge role in your overall health – mainly your gut health and weight management. According to various studies, eating fibrous food is also said to increase your life span and help you live a healthy life.
The daily fiber value for adults, according to the American Heart Association, is 25 grams per day on a 2,000-calorie diet. This number may also be affected by gender or age. Women under 50 should consume 21 to 25 grams per day, while males under 50 should consume 30 to 38 grams per day.
Depending on their age and gender, children between the ages of one and eighteen should consume 14 to 31 grams of fiber each day. Even greater fiber intakes, as found in nations all over the world, may help to minimize the risk of chronic illness.
Fiber: Daily Recommendations For Children (For a 1,000 Calorie Diet)
Fiber: Daily Recommendations For Children & Adults (For a 2,000 Calorie Diet)
How To Add More Fiber Food To Diet: Tips To Include Fiber Rich Foods In Your Diet
Food high in fibre when added to your diet in adequate amounts works wonders in feeding the "good” gut bacteria in your intenstines thereby offering plenty of health advantages. Fiber should be obtained from a variety of sources, as consuming too much of one type of food may prevent you from eating a healthy, balanced diet.
Here are some effective tips to include fibrous food in your diet in a balanced way:
- Choose a higher-fiber morning cereal such as plain whole wheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat) to enhance your fiber intake or porridge, since oats are also an excellent source of fiber. Learn more about the benefits of nutritious breakfast cereals.
- Choose whole grains such as whole wheat pasta, bulgur wheat, or brown rice, as well as wholemeal or granary bread or higher-fiber white bread.
- Baked potatoes or cooked fresh potatoes with their skins on are good choices. Learn more about carbohydrate and starchy foods.
- Pulses such as beans, lentils, and chickpeas can be used in stews, curries, and salads.
- Vegetables should be served as a side dish or incorporated into sauces, stews, and curries.
- For dessert, provide some fresh or dried fruit, or fruit canned in natural juice. Because dried fruit is sticky, it might induce tooth rot, therefore it's best to eat it as part of a meal rather than as a snack in between meals.
- Fresh fruit, veggie sticks, rye crackers, oatcakes, and unsalted nuts or seeds are also good snacks.
What Are The Side Effects Of Eating Too Much Fiber?
Excessive consumption of anything is bad and the same implies to fibre rich food. If you consume too many fiber foods or without any variation, you could experience flatulence, abdominal bloating and cramping. Eating fibrous food in excess quantity can also lead to temporary weight gain, loose stools or diarrhea.
Most importantly, if you have diabetes, eating too much fiber can also lower your blood sugar levels at a high rate, thereby leading to problems like blurred vision, slurred speech, numbness, drowsiness and even seizures.
Frequently Asked Questions About Eating High Fiber Foods
If you still have some confusion about eating fibre rich food, here are our answers to some of the most commonly asked questions about the same.
1. What is dietary fiber?
Plant foods including vegetables, grains, fruits, and legumes include fiber, which is a carbohydrate. Soluble and insoluble fibers are the two types of fiber. In the colon, soluble fiber dissolves in water and produces a gel. Because insoluble fiber does not dissolve in water, it remains mostly intact and aids in the transportation of substances through the digestive system.
2. How much fiber should I eat every day?
Your fiber targets are determined by your age and gender. Adult men under the age of 51, for example, should consume 38 g of fiber per day, whereas adult women under the age of 51 should consume 25 g per day. If you're 51 or older, you should aim for 30 grams of fiber per day for men and 21 grams for women.
3. Can fiber-rich foods help in weight loss?
Diets that are naturally high in fiber can assist people in maintaining a healthy weight. This is because meals high in fiber are filling and help you feel filled faster. Because these foods have a lower calorie density, you can eat more, feel content, and consume fewer calories.
High Fiber Foods: The Bottom Line
Dietary fiber is an important part of a well-balanced diet, with benefits linked with better digestion, weight management and controlled blood sugar levels. And the best part about eating fiber is – you can easily get it from so many delicious sources like grains, legumes, nuts, seeds, fruits and vegetables.
Before ingesting fibre rich food, however, you should check your doctor. Gas, bloating, constipation, diarrhea, and stomach cramps can all occur if you consume too many high fiber foods. After all, balance is the key when following a diet. So, if you decide to add more fiber to your diet, start slow and gradually add more fiber as per your body’s needs.