Among the various nutrients that your body requires the fiber is one of the nutrients which benefits your body in many ways. If you’re from India you will be too curious to know about fiber-rich foods in India.
But these foods are not only limited or for Indians anyone from the world to read the exciting benefits of these foods. First, know a bit about fiber.
Fibre- Fibres are a type of carbohydrate which found in plant foods and are indigestible enough to keep your digestion system at peak.
Fibres are of two types-
Soluble fibers– It follows its name soluble fiber gets soluble in the colon region of the stomach forming the gel-like substance that binds up with the waste or unwanted food particles and aids in eliminating these.
Insoluble fibres- Insoluble fibres aids in bowel movement by making your stool soft and easy to pass, this is because of water absorption to the stool. Insoluble fibre is necessary for your bowl health and movement.
So, now you’re aware of these two fiber types it’s just a basic overview for both for a better understanding of these fibers and foods rich in these fibers read the below list of foods that possess both of these.
Fibre Rich Foods In India (Fruits)
Below are some fibre rich foods of India-
Apple (with skin), Fibre Rich Foods: India
Apple in India is cultivated in Uttar Pradesh, Jammu & Kashmir, Sikkim, Punjab, Himachal Pradesh, Nagaland. These are some examples of countries where apple cultivation is the most.
|NUTRITIONAL VALUE OF APPLE||PER 100 GM|
|Dietary Fiber||2.4 gm|
Apples are a good composition of various vitamins and minerals including fibers, these are fiber-rich foods that contain soluble fiber pectins and are found in the covering of apples. So, from now don’t eat naked apples this practice will lead you away from fiber benefits.
Apple Fiber Benefits to Health
- Improve heart health
- Lower cholesterol
- Lower blood pressure
- Chances will be less for stroke
- Low obesity
- Fewer chances of type-2 diabetes
- Relief constipation
- Reduce diarrhea
Want to know some recipe ideas?
Keep in mind that if apples are cooked and baked with skin their fiber content can be retained, don’t ever peel them as it will reduce the most of fibrous content in them.
Apple Recipes You Can Try-
- Apple and blackberry fiber crumbles
- Nutritious and delicious apple fiber bars
- Oatmeal apple banana low-fat muffins
- Apple cinnamon yogurt bowl
- Apple pie baked oatmeal
Pears (with skin), Fiber Rich Foods: India
In India pear’s are cultivated in Tamil Nadu, Jammu & Kashmir, Uttarakhand, Arunachal Pradesh, Chattisgarh, Haryana, Sikkim, Nagaland, Punjab, these are the most leading producer countries of pears.
|NUTRITIONAL VALUE OF PEARS||PER 100 GM|
|Dietary Fiber||3.1 gm|
Pears as fiber-rich foods contain high amounts of soluble fiber content, the fiber in them is also pectin. Pears also contain fructose contents which exert a laxative effect. The majority of fibers in pears found in its skin so don’t think to peel it off, enjoy the pear with its skin for added fibers and other nutrients beneficial to your body.
Pear Fiber Health Benefits-
- Helps digestion speed
- Softens the stool
- Maintain bowel consistency and regularity
Pear Recipes You Can Try-
- Healthy baked pears with cinnamon
- Fruit sweetened pear oatmeal bar
- Healthy apple and pear crisp
- Pear cardamom oatmeal muffins
- Low calorie baked pears with date
Plums, Fibre Rich Foods: India
Plums are considered as a fiber-rich food in India, it is cultivated and grown in the hilly regions of Jammu & Kashmir, Uttar Pradesh, Himachal Pradesh, and Uttarakhand. It is also cultivated in-plane regions, in Rajasthan, Punjab, and Haryana.
|NUTRITIONAL VALUE OF A PLUM||PER 60-70 GM|
|Potassium||3 % of the RDI|
|Manganese||2% of the RDI|
|Copper||2% of the RDI|
Plum Fiber Health Benefits-
- Maintains blood sugar levels
- Improves bone health, prunes on research on animals shows a reduction in bone loss.
- Relief constipation
- Supports digestive health
Plums Recipes You Can Try-
- Plum juice
- Steel-cut oatmeal with plums and pears
- My grandma’s natural remedy for constipation (stewed prunes)
- Prune power balls
- Chocolate prune energy balls
Peaches, Fibre Rich Foods: India
The Major peaches cultivation is in Punjab, Jammu & Kashmir, Himachal Pradesh, Delhi, and Uttaranchal. Peaches are delicious and fiber-rich foods in India these fruits are much loved by people.
|NUTRITIONAL VALUE OF A PEACHE||PER 147 GM|
Peaches Fibre Health Benefits-
- Prevent constipation
- Improve digestive mechanism
- Prevent colorectal cancer, heart disease, and diabetes
Peach Recipes You Can Try-
- High fiber peach raspberry crunch
- Peach smoothie
- Blueberry peach oatmeal
- Peach banana smoothie
- Raspberry and peach superfood smoothie
Fibre Rich Foods In India (Vegetables)
Vegetables also contribute a great part to fiber-rich foods in India, these vegetables are full packed fiber-rich sources some of them are discussed below.
Broccoli, Fibre Rich Foods: India
Major states that contribute to broccoli production in India are Madhya Pradesh, Jharkhand, Gujarat, Haryana, West Bengal, Orissa, and Bihar.
Look at the kid in the image what does it show? It just represents that how much nutritious is broccoli that the kid cannot hold himself back from eating it.
If someone is talking about the fiber-rich foods in India, broccoli cannot be left behind. Apart from fiber, it is also high in proteins, iron, and vitamins.
|NUTRITIONAL VALUE OF BROCCOLI||PER 100 GM|
|Dietary Fiber||2.6 gm|
Broccoli Fiber Health Benefits-
- Good for weight loss
- Control diseases
- Aid and progress digestion
Broccoli Recipes You Can Try-
- Broccoli smoothie
- Broccoli cheese bites
- Broccoli with caramelized onions and pine nuts
- Super green broccoli soup
- Roasted broccoli
Spinach, Fibre Rich Foods: India
These leafy greens are highly nutritious packed with vitamins B6, B9 and E and minerals also rich in iron, calcium, and other vitamins K and C. Spinach contains a high amount of insoluble fiber food.
These are the most commonly eaten fiber-rich food in India it cultivated at a larger scale in Karnataka, Uttar Pradesh, Gujarat, Maharashtra, West Bengal, Andra Pradesh, Tamil Nadu, Kerala, and Telangana.
|NUTRITIONAL VALUE OF SPINACH||PER 100 GM|
Spinach Fiber Health Benefits-
- Prevent constipation
- Aids indigestion
- Easy stool excretion
Spinach Recipe You Can Try-
- One-pot spinach rice
- The amazing chickpea spinach salad
- Spinach dosa
- Easy spinach artichoke dip recipe
- Garlic sauteed spinach and kale
Carrots, High Fibre Rich Foods: India
Some of the leading countries known for carrot manufacturing are Haryana, Punjab, Assam, Tamil Nadu, Karnataka, Bihar, and Andra Pradesh.
Carrots are tasty, crunchy vegetables high in fiber, Vitamin K1, antioxidants, beta carotene, and antioxidants. The carrots contain pectin in the soluble fiber from which spreads several health benefits.
|NUTRITIONAL VALUE OF CARROTS||PER 100 GM|
|Dietary Fiber||2.8 gm|
Carrot Fibre Health Benefits-
- Fibers in carrots control the blood sugar levels
- Supports the digestion mechanism
- Helps to keep diseases away
Carrot Recipes You Can Try-
- High fiber carrot bran muffins
- Carrot amla pomegranate juice
- Carrot orange ginger soup
- Oats and carrot idli
- Carrot and walnut muffins
Cabbage, High Fibre Rich Foods: India
High manufacturing of cabbage is done from West Bengal, Karnataka, Uttar Pradesh, Assam, Maharashtra, Odisha, Bihar.
Cabbage is one of the suitable choices for a vegan, it is highly composed of vitamin C and K. In addition it also helps to fight against various diseases and keeping the body healthy by supporting gut health.
|NUTRITIONAL VALUE OF CABBAGE||PER 100 GM|
|Dietary Fiber||2.5 gm|
Cabbage Fibre Health Benefits-
- Controls your hunger
- Lower LDL cholesterol
- Also, control the blood sugar
- Makes the intestine and gut strong
Cabbage Recipes You Can Try-
- Weight loss cabbage salad with balsamic vinegar
- Dry curry of cabbage, coconut, and carrot
- Carrot and cabbage high fiber chutney open toast
- Healthy red cabbage recipe
Frequently Asked Questions
How can we increase Fibre in Indian food?
It’s not something you can do directly like it is not in your hand to increase or decrease fibre amount in a vegetable or fruit but Yes, you can indirectly increase or decrease fibre amounts in your diet by making good fibre rich food choices.
Some of them are-
Which food contains maximum Fibre?
are high fiber-rich foods.
these are some vegetable fiber-rich food sources.
Which fruit has highest Fibre?
You can consider the fruit that has at least 3 to 4 gram of fiber is high fiber fruits, some examples of them are apple, orange, banana, strawberries, etc.
How can I eat more Fibre?
Specifically choose the fiber-rich foods choice for your diet by this practice you increase the fiber intake of your body. Some fruits and vegetables higher in fiber include- apple, orange, peaches, plums, broccoli, green beans, carrots, spinach, kale, and many more.
There are a variety of foods that contain sufficient fiber amounts to get your body’s activities on track. You can try all of the foods discussed above and add them to your diet to get added fiber benefits to your body.
Fruits and vegetables are taken as examples to explain fibre rich foods in India. The fibre foods are not limited to these foods only there are many more foods that are not discussed here. If you know any other food which you’re taking in your diet for fibre do mention it in the comments.