High Fiber Recipes, Indian Fibre Rich Recipes, Veg Healthy (2024)

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Healthy Indian Recipes >
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Last Updated : Mar 07,2024

उच्च फाइबर व्यंजनों, फाइबर युक्त - हिन्दी में पढ़ें (High Fiber recipes in Hindi)

ફાઇબર યુક્ત રેસીપી - ગુજરાતી માં વાંચો (High Fiber recipes in Gujarati)

High Fiber Recipes, Indian Fibre Rich Recipes, Vegetarian Healthy. Dietary Fiber is the roughage or the indigestible part of the plant. In simple terms, the thread-like substance seen in fruits and vegetables is the fiber.

Cabbage, Carrot and Lettuce Salad

It is also found in high quantity just beneath the skin of fruits and vegetables.

The US recommended daily allowance (RDA) for Women (18 to 50) is 25 grams and 21 grams (51 years plus). US RDA for Men is 30 to 38 grams. The thumb rule is that for every 1,000 calories consumed you need 14 grams of fibre.

Bajra Roti

We mark a recipe as High Fibre or Rich in Fibre if the following holds true. Most healthy salads automatically go to HIGH fibre as they have fresh fruits and vegetables.

Nutritious Vegetable Salad

Indian Rotis are good if each roti has between 1 and 1.5 grams per serving of fibre. Pulses such as moong, matki and oats, quinoa and make the cut also. Barley makes the cut also as its a whole grain but you need to consume quite a bit of it.

30 Fibre Rich Foods to have.

Ingredients	gm / 100 gm	Ingredients	gm / 100 gm
Chia seeds	37.5	Dates	7.7
Flax seeds	27.3	Cluster beans	5.7
Quinoa	19.8	Rajma	4.8
Whole moong	16.7	Matki (moath beans)	4.5
Chana dal	15.3	Carrot	4.4
Urad dal	11.7	Bitter gourd	4.3
Ragi	11.5	Chawli leaves	4.0
Bajra	11.3	Barley	3.9
Masoor	10.3	Cauliflower	3.7
Jowar	9.7	Oats	3.5
Toovar dal	9.1	Amla	3.4
Sunflower seeds	8.6	Apple	3.2
Green peas	8.6	Walnuts	2.6
Buckwheat	8.6	Spinach	2.5
Green moong dal	8.2	Almonds	1.7

Mixed Sprouts Parota, Sprouts Paratha

Dietary fibre has many health benefits. It can reduce your risk of heart disease, prevent the onset of diabetes or control hike in blood sugar levels and tackle some types of cancers, and also help weight control.

Thepla Paneer Wrap

Fiber is also important for digestive health - insoluble fiber add bulk to the stools and makes waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation.

Bajra, Whole Moong and Green Pea Khichdi

Use whole grains, fruits and vegetables to top up your fiber

Whole grains, fruits, vegetables, sprouts, beans and a few seeds like flax seeds are good sources of fiber.

Chick Pea, Mushroom and Barley Salad with Balsamic Dressing

Using these we have created a vast range of recipe like Bajra Khichdi, Cabbage Carrot and Lettuce Salad, Chat-pati Sprouts Frankie, Chawli Masoor Dal and Clear Soup with Mixed Vegetables are few recipes of this section.

Chawli Masoor Dal

Fibre rich Subzis are always good to have as they are healthier to your gut. Imagine eating food with no fibre will make you feel hungry in no time. This will lead to food cravings and eating more food.

Clear Soup with Mixed Vegetables, Heart Friendly

Give your kids Fibre instead of refined foods