Are you in search of high fibre foods in India that will increase your fibre intake and at the same time, it will be tasty? Fruits and vegetables that contain fibre lead to many health advantages. Fibre-rich foods that are a part of the regular Indian diet are an important component of India’s traditional cuisine, ensuring that people enjoy a wide variety of delicious and nutritious food. Fibre is a key component of a well-balanced diet, which brings a lot of health benefits like better digestion, weight management, and lower risk of chronic diseases. India has a highly diverse culinary culture, the consumption of fruits, vegetables, grains, and legumes which are all rich in fibre is a norm. Thus, it is easier for people to add high fibre foods in India to their daily meals.
In this article, we will discuss the twenty best high fibre foods in India including fruits and vegetables that can be easily found in India. These fibre-rich foods are not only components of a healthier lifestyle but also give your dishes colour, texture, and flavour variety. From juicy mangoes to crunchy carrots, the list is full of all kinds of nutrients and culinary versatility. Lean on nature’s lavish abundance to find out the beautiful ways to incorporate these fibre sources into your diet.
Benefits of Eating Fibre Rich Fruits and Vegetables
Consuming high fibre foods in India like fruits, vegetables, legumes and whole grains provides an array of advantages for overall health:
Improves Digestion and Prevents Constipation
The insoluble fibre in foods such as wheat bran, vegetable skins, nuts and seeds helps to bulk up the stool and facilitates its passage through the digestive tract. This can avoid and also mitigate constipation.
Lowers Cholesterol Levels
Soluble fibres, such as those from apples, oats, lentils and beans, help to lower LDL, or “bad” cholesterol levels by binding to cholesterol and excretion of it from the body before absorption.
Regulates Blood Sugar
Fibre reduces the rate of sugar absorption, thus blood sugar spikes are avoided after meals. It can be particularly helpful for people who are suffering from diabetes. High fibre foods have a relatively low glycemic index.
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Supports Weight Loss
High-fibre foods are the ones that fill you up, so you end up eating fewer calories to feel the same level of fullness. The fibre attracts water, which in turn helps fill you up. This results in a sense of fullness and avoids overeating.
Feeds Gut Bacteria
Fibre is a favourable food for the proper functioning of the good bacteria in your digestive tract. The inclusion of dietary fibre promotes a beneficial population of good bacteria and therefore aids with digestion, immunity, and nutrient uptake.
Lowers Disease Risk
A high-fibre diet is associated with a lowered risk of heart disease, stroke, type 2 diabetes, certain cancers and even depression. fibre in this case is the source of antioxidants whereby they lower the inflammation levels.
Top 10 Fibre Foods In Fruits
There are several high fibre foods in India, here are some of them:
Guava
This tropical fruit is a great fibre source, and guava contains around 9g of fibre. The seeds are also edible and they contain more fiber. Guavas are great for snacks or salads and are also super rich in vitamin C which is very helpful for the immune system.
Pears
It has more than 5 grams of fibre in one medium pear, so this sweet and juicy fruit is a fibre powerhouse. Either eat them fresh or bake them into desserts like pies and crisps. The gritty texture is the result of the high soluble fibre density.
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Berries
Berries Fruits such as strawberries, raspberries, and blackberries provide antioxidants not only but also are high in fibre. Fibre is as high as 8 grams per cup for raspberries. Small edible seeds are the biggest fibre carriers.
Apples
A fact is that an apple daily is a blessing for our health since it is a natural source of 4 grams of fibre. The skin is also a great source of insoluble fibre that supports good digestion.
Bananas
Apart from potassium, bananas are another source of fibre, with 3 grams in each fruit, mostly when still green. Resistant starch serves as a prebiotic fibre.
Dried Fruits
Dried fruits such as figs, apricots, prunes, and dates are portable, fibre-rich snacks that can give you up to 7 grams of fibre per half-cup serving. The process of dehydration achieves this by concentrating the fibre.
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Pomegranates
The arils of pomegranates measure up impressively with 7 grams of fibre per cup and vitamin C and antioxidants. The seeds are crunchy and hence they add insoluble fibre.
Avocados
Remarkably, they are not only full of healthy fats but also offer around 7 grams of fibre which is found in a half fruit.
Oranges
One orange provides about 3 grams of fibre which is sufficient for a healthy gut. The pulp has the soluble fibre, whereas the peel has the insoluble fibre.
Sapodillas (Chikoo)
Chikoo is a popular fruit in India, which is an excellent source of fibre. One Chikoo fruit contains 5 grams of fibre and has a creamy, sweet flavour that can be used as a snack or dessert ingredient.
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Top 10 Fibre Foods In Vegetables In India
Here is the list of top high fibre foods in India in vegetables:
Lentils/Dals
Lentils, with their high fibre content of more than 15 grams per cooked cup, are an excellent source of this essential nutrient. Lentils such as moong, chana and toor are also a cheap yet nutritious way to meet your fibre needs. The fibre is the edible husks.
Chickpeas (Chole)
Whether these beans are curried, roasted or blended into hummus, for example, they give you a whopping 12 grams of fibre per cooked cup. Chickpeas comprise both soluble and non-soluble fibre.
Okra (Bhindi)
This veggie has a specific sticky texture but it is rich in 7 grams of fibre per cup when it is cooked. A ubiquitous ingredient in curries, stir-fries or breaded and fried, it’s tasty.
Eggplant
Fibre-rich eggplant has 5 grams in a single cup. Baking, grilling or adding to curries and dips. The skin delivers insoluble fibre.
Cauliflower
Enjoy 3 grams of fibre with a cup of nutrient-dense cauliflower. You may use it to make rice, and pizza crusts or just roast it with spices.
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Jackfruit
This odd-looking green fruit is an excellent source of fibre (3 grams per cup), and it is also rich in vitamin C, protein and minerals like potassium. It has a stringy and fibrous texture.
Radishes
Crunchy radishes are rich in 2 grams of insoluble fibre per cup to promote digestion. Use them in salads, parathas or chutneys for their catchy taste and crunch.
Carrots
Carrots Keep your mind sharp and well-maintained is possible by eating carrots that contain more than 3 grams of both soluble and insoluble fibre in every cup. The fibre turns into a form that is easier to digest when you cook them.
Fenugreek (Methi)
Being not just a spice, fenugreek leaves have a healthy dose of fibre at 4 grams per cup when cooked. Add them to curries, dals or chutney.
Spinach
It’s a well known high fibre foods in India, apart from the fact that it is already one of the most nutritious vegetables, spinach contains more than 4 grams of fibre in a cooked cup. It has a high content of vitamins as well.
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Conclusion
Increasing the amount of high fibre foods in India in your diet is one of the easiest ways to improve your health status. Thankfully, India has a variety of nutritious fruits and vegetables that are rich in dietary fibre.
The inclusion of fibre-rich foods like guava, berries, leafy greens, dals and other legumes in your daily diet is a simple way to ensure that you get your fibre needs met but with a taste of different flavours. Fibre helps digestion, controls cholesterol and blood sugar, supports weight loss efforts, and decreases the risk of certain diseases.
The most appealing thing is that to up your fibre intake you don’t need to buy expensive supplements or shakes. Just think of adding more colourful vegetables and fruits to your daily meals and snacks. Sprinkle some chia or flax seeds into your yoghurt, add lentils to your curries, snack on fresh fruits, and find creative ways to work extra veggies into your dishes.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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