[FIBRE] Rich Foods In India In The Next 30 Seconds

[FIBRE] Rich Foods In India In The Next 30 Seconds

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 as 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 APPLEPER 100 GM
Calories52
Carbohydrates14 gm
Protein0.3 gm
Sugar10 gm
Dietary Fiber2.4 gm
Sodium1 mg
Potassium107 mg
NUTRITIONAL VALUE OF APPLES (100 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

pears as a fibre 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 PEARSPER 100 GM
Calories57
Carbohydrate15 gm
Sugar10 gm
Fat0.1 gm
Protein0.4 gm
Dietary Fiber3.1 gm
Sodium1 mg
Potassium116 mg
NUTRITIONAL VALUE OF PEARS (100 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

Also read- 7+1 scientific research based foods to avoid for weightloss in the next 30 seconds

Plums, Fibre Rich Foods: India

plums as a fiber-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 PLUMPER 60-70 GM
Calories30
Carbohydrate8 gm
Sugars7 gm
Fiber1 gm
Potassium3 % of the RDI
Manganese2% of the RDI
Copper2% of the RDI
NUTRITIONAL VALUE OF A PLUM (60-70 GM)

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

Peaches as a 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 PEACHEPER 147 GM
Calories50
Carbohydrates15 gm
Fats0.5 gm
Protein1 gm
Sugar13 gm
Fibers2 gm
NUTRITIONAL VALUE OF PEACHES (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

Also read- How much protein should i eat for weightloss?

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

broccoli as a 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 BROCCOLIPER 100 GM
Calories34
Carbohydrate7 gm
Fat0.4 gm
Protein2.8 gm
Sugar1.7 gm
Dietary Fiber2.6 gm
Sodium33 mg
Potassium316 mg
NUTRITIONAL VALUE OF BROCCOLI (100 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

spinach as a 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 SPINACHPER 100 GM
Calories23
Carbohydrates3.6 gm
Proteins2.9 gm
Fat0.4 gm
Sugar0.4 gm
Fiber2,2 gm
Water91%
NUTRITIONAL VALUE OF SPINACH (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

Also read- 15 foods rich in vitamin d that will actually make your life better

Carrots, High Fibre Rich Foods: India

carrots as a fibre rich food 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 CARROTSPER 100 GM
Calories41
Carbohydrate10 gm
Protein0.9 gm
Fats0.2 gm
Sugar4.7 gm
Dietary Fiber2.8 gm
Sodium69 mg
Potassium320 mg
NUTRITIONAL VALUE OF CARROTS (100 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

cabbage as a 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 CABBAGEPER 100 GM
Calories25
Carbohydrates6 gm
Protein1.3 gm
Fat0.3 gm
Sugar3.2 gm
Dietary Fiber2.5 gm
Sodium18 mg
Potassium170 mg
NUTRITIONAL VALUE OF CABBAGE (100 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

Also read- 3 second BMI Calculator to calculate your BMI in kg and cm

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-
Pear
Apple
Banana
Carrots
Spinach
Cabbage
Avocado

Which food contains maximum Fibre?

Fruits like-
Avocado
Banana
Peaches
Strawberries
Orange
are high fiber-rich foods.

Vegetables like-
Green Beans
Broccoli
Cabbage
Carrots
Potatoes
Spinach
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.

Conclusion-

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.

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