If your stomach is not empty in the morning or you have a constipation problem, then you need to increase the amount of fiber in your food. Food with high fiber India helps in controlling the digestive processes and also helps in passing out the stool easily. Deficiency of fiber can cause some serious diseases like obesity, diabetes, constipation and piles.
Compared to proteins, fats and carbohydrates, fiber has less nutrition, but it is very essential for digestive functions. For good health, along with proteins, carbohydrates and fats, fiber in food is also essential. There is no dearth of fiber rich foods in our country, you just need to have correct information about them.
What is Fiber?
Before knowing about the food with high fiber India food list, let us first know what fiber is.
Fiber is a type of carbohydrate which passes out of the body without being digested. It is not digestible but is very beneficial in improving digestion.
There are two types of fibre: -
Soluble fiber: These reduce cholesterol and glucose levels in the body.
Insoluble Fiber: These keep the stomach full and protect you from overeating. Also, they are very helpful in reducing weight.
Fiber foods list
There is no dearth of fiber rich foods in India, fiber is found in good quantities in many food items. The 15 food with high fiber India list are as follows.
Avocado
Avocados are a super fruit that are rich in many nutrients. Many nutrients like fiber, healthy fat, vitamin C, vitamin B-6, vitamin A, vitamin E are found in avocado. It contains both soluble and insoluble fibers which are beneficial in relieving the problem of constipation. Besides, it is also helpful in reducing obesity, controlling sugar and keeping skin and hair healthy.
Fiber content: 100g avocado contains 6 to 7 grams of fiber.
Broccoli
Broccoli is a high fiber vegetable, it looks somewhat like cauliflower but its taste is completely different from cauliflower. Along with food with high fiber India, protein, iron, zinc, vitamin C and vitamin A are also found in good quantities in broccoli. To get fiber it should be consumed after boiling.
About 2.4g of insoluble fiber is found in broccoli.
Corn
Maize or corn is also a high fiber food, to get fiber it is better to eat maize by boiling it, you can make roti from maize flour or you can also make popcorn from maize grains and eat it, all the things made from maize. Fiber is found in good quantities.
Amount of fiber: About 4.3g fiber is found in 100g of maize.
Almond
Almonds included in the fiber food list are a powerful food, it is advisable to eat almonds in almost all types of physical problems. Along with fiber, protein, healthy fat and vitamin E are also found in good quantities in almonds. Almonds are helpful in removing physical weakness, reducing obesity, building the body, keeping the heart healthy and keeping skin and hair healthy.
Fiber content: 100g almonds contain approximately 10-11g fiber.
Apple
Apples are also a high fiber food which keeps the stomach full and helps in digestion. Apples are so beneficial that eating apples is recommended for almost every type of disease. It is said that to keep distance from the doctor, one should eat an apple every day.
Amount of fiber: About 2.4g fiber is found in 100g apples.
Carrot
You must have eaten delicious carrot pudding at some time or the other, but do you know that carrots are a high fiber food which is helpful in reducing obesity and eliminating stomach diseases. To get fiber from carrots, carrots should be used in salad instead of pudding.
Amount of fiber: About 2.8g fiber is found in 100g carrot.
Beetroot
Whenever there is talk of food items that remove anaemia in the body, the name of beetroot is taken first. Beetroot, food with high fiber India, Vitamin A and Vitamin C, is a powerful food which is helpful in removing stomach problems, strengthening digestion power, increasing energy and stamina in the body and removing anemia in the body.
To get fiber, it is better to eat beetroot in salad. Some people drink beetroot juice, which is good for health but its fiber gets destroyed in making juice.
Amount of fiber: About 2.8g fiber is found in 100g beetroot.
Peas
The next name in the fiber (food with high fiber india) food list is peas, peas are mostly used as a vegetable. All Indians are crazy about the taste of Aloo Matar, Mix Veg and Matar Paneer. Apart from enhancing the taste of vegetables, peas are also quite nutritious. Fiber, protein and vitamin C are found in abundance in it. To get nutrients from peas, do not overcook or boil them.
Amount of fiber: About 4g of fiber is found in 1/2 cup peas.
Pear
Pear is a very beneficial fruit which contains a good amount of food with high fiber India and vitamin C. This is a seasonal fruit which is available only for a few months in a year, hence whenever this fruit is available, definitely consume it. These fruits are no less than a medicine for stomach related diseases.
Amount of fiber: One pear contains about 6g of fiber.
kidney beans
On hearing the name of Rajma, (food with high fiber india) the first thought that comes to our mind is Rajma-rice, Rajma-rice will be the favourite dish of many of you. As much as kidney beans are tasty to eat, they are also beneficial for health. Rajma is included in both high protein food list and high fiber food list, which is beneficial in improving digestion and strengthening muscles.
Amount of fiber: About 6.4g of fiber is found in 100g of boiled kidney beans.
Chickpeas
Like Rajma, Chickpea i.e. white gram or Kabuli gram is also a high fiber food. Along with fiber, protein is also found in good quantities in white gram. While making white gram curry, take care not to overcook it, overcooking can destroy the fiber present in it. Also, if you want, you can eat it after soaking it.
People who are very lean, thin and weak and are looking for a way to gain weight, they must include white gram and kidney beans in their diet.
Amount of fiber: About 2g of fiber is found in 28 grams of white gram.
sprouts
Sprouts also contain an abundant amount of fiber (food with high fiber india). To make sprouts, you can use moong dal, black gram, white gram and other pulses. After soaking these pulses in water overnight, tie them with a clean cloth the next day and consume them when they start sprouting. Along with fiber, protein and many vitamins and minerals are also found in it.
Amount of fiber: The amount of fiber in sprouts depends on which pulses you are using to make it.
Chia Seeds
Chia seeds are also included in the fiber food list. These are a kind of small seeds which you can use in oats, porridge, shakes and sweet dishes etc. Chia seeds are very helpful in reducing weight and relieving stomach constipation. These are of hot nature, hence do not consume them in large quantities.
Amount of fiber: 28g of chia seeds contain about 11g of fiber.
Banana
Banana is a powerhouse of energy and is also helpful in removing weakness and anemia from the body. The fiber present in bananas is a panacea for stomach constipation. To get the benefits of bananas, it is important to eat them at the right time.
Amount of fiber: About 2.6g of fiber is found in one banana.
Oatmeal
Oatmeal is a healthy breakfast and high fiber food. Along with fiber, it also contains a good amount of protein and carbohydrates. If seen, oatmeal is a complete diet which contains nutrients like protein, carbohydrates and fiber. Oatmeal is beneficial in controlling weight, increasing energy, keeping the stomach healthy and boosting metabolism.
Amount of fiber: 100g of oatmeal contains about 10.6g of fiber.
FAQs
How can I increase my fiber intake in India?
Ans. Beetroot: Including beets in your diet is a good way to increase your fiber intake.
How do I get 100% fiber in my diet?
Ans. Researchers say your best bet is to get fiber from a variety of plant-based foods.
What are 5 high fibre foods?
Ans. Some top choices to add to the diet are chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussels sprouts, and avocado.
Which fruit has the most fiber?
Ans. According to FDA nutrition data, passion fruit, avocados, and berries are the fruits with the most fiber per one cup.
Which dal has the highest fiber?
Ans. Moong dal is particularly rich in dietary fibre.
What are two food items rich in fiber?
Ans. Peas and beans are two foods rich in dietary fiber.
Are carrots high in fiber?
Ans. Carrots are mainly composed of water and carbs.
Which Indian vegetables are high in fiber?
Ans. High-fibre vegetables: Broccoli, Spinach, Fenugreek leaves, Carrots, Sweet Potatoes, Cauliflower and Bell Peppers.
How can I increase my fiber intake without gas?
Ans. Add just one or two servings a day to your regular diet for a week.
Which dal do we eat daily?
Ans. Chana dal or Bengal gram split.