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Healthy Indian Recipes >   High Fiber >   Insoluble Fiber Indian Foods  

42 Insoluble Fiber Indian Foods Recipes

Last Updated : 20 February, 2025

Insoluble Fiber Indian Foods
इंसॉल्यूबल फाइबर युक्त की सूची, रेसिपी - हिन्दी में पढ़ें (Insoluble Fiber Indian Foods in Hindi)
ઇન્સાલ્યુબલ ફાઇબર યુક્ત આહાર રેસિપી - ગુજરાતી માં વાંચો (Insoluble Fiber Indian Foods in Gujarati)

Insoluble Fiber Indian Foods | Insoluble fibre Food List + Recipes |

Insoluble Fiber Indian Foods, Insoluble fibre Food List + Recipes. Dietary Fiber is a plant based nutrient also known as Fibre or roughage. Plant based nutrients come from fruits, vegetables, whole grains, dals and tubers.

chana palak recipe | chana palak masala | healthy heart palak chole sabzi |

chana palak recipe | chana palak masala | healthy heart palak chole sabzi

 

There are two parts to it, Soluble Fibre which is sticky and dissolves in water and insoluble fibre which does not dissolve in water and goes through your stomach without being broken down.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |  Rajma and kabuli chana both contain insoluble fibre.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers

 

Insoluble Fibre Indian Food List

1.Whole Wheat17.Raspberries
2.Wheat Brans18.Strawberries
3.Wheat Germ19.Urad Dal
4.Almonds20.Masoor Dal
5.Walnuts21.Yellow Moong Dal
6.Raw Vegetables like carrots22.Toovar Dal
7.Kidney Beans23.Bhindi
8.Pinto Beans24.Green Peas
9.Navy Beans25.Pears with skin
10.Chick Peas26.Figs
11.Lima Beans27.Avocado
12.Steel Cut Oats28.Oats
13.Spinach29.Cauliflower
14.Brinjal30.Cauliflower Greens
15.Brussel Sprouts31.French Beans
16.Broccoli32.Cluster Beans

 

 

oats adai recipe | oats spinach pancake | healthy oats recipe for weight loss | Indian vegetable oats adai | keerai adai

 

What is Insoluble Fibre?

Insoluble Fibre does not dissolve in water and goes through your stomach without being broken down. In fact, it helps other foods move through your system and out. Insoluble Fibre improves your digestive system and keeps you healthier. When you have a runny stomach or diarrhoea then cut Insoluble Fibre.

chole recipe | Punjabi chole | roadside chole | Punjabi chana masala |

chole recipe | Punjabi chole | Punjabi chana masala | roadside chole

 

So reduce consumption of rice, wheat, almonds, peanuts, cashew nuts. You must have fibre with water to deal with constipation.

cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast

 

Almonds is a great way to have insoluble fibre on the go

You can carry a handful of almonds with you or keep some homemade almond butter at hand at work or home to have a healthy snack.

 

If you are lactose intolerant then nothing better than homemade almond milk

 

almond butter recipe | homemade Indian style almond butter | chunky almond butter |

Homemade Almond Butter, for Weight Loss and Athletes

 

Insoluble fibre from Indian Sabzis

For rajma lovers, make some rajma, rajma curry or have a rajma bean sprouts salad. Or there is the Puinjabi ever popular chole which you can have with bajra roti or there is chana palak  to be had. 

rajma recipe | Punjabi kidney bean curry | authentic Punjabi rajma | healthy rajma recipe

 

Soluble Fiber and Insoluble fibre:

A healthy diet should contain both Soluble Fiber and Insoluble Fiber Total Fibre or Dietary Fibre is a combination of Soluble Fibre and Insoluble Fibre.

 

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.

oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki | oats and yellow moong dal are a source of insoluble fibre.

oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki |

 

4 Benefits of Insoluble Fiber

Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip | 

Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip

 

1. Prevents Constipation: It promotes regular bowel movement and prevent constipation.

2. Remove toxic waste through the body quickly.

carrot paratha recipe | Indian gajar ka paratha | easy breakfast recipe | healthy carrot paratha

 

3. Weight Loss : Insoluble fibre keeps you feeling fuller for a longer time and hence you tend to eat less. So eating healthy insoluble fiber leads to weight loss. Think about eating a refined food like pancakes, cookies and you just want to go on eating them. So up the fibre with rich live foods.

green peas masala recipe | restaurant style green peas masala curry | quick dhaba style matar masala

 

4. Prevents Colon Cancer : As insoluble fibre reduces toxic waste from our body quickly and prevents it from being digested in our body. It helps prevent colon cancer by keeping an optimal pH in intestines to prevent bacteria from producing cancerous substances.

oats flax seed roti recipe | flaxseed roti | healthy alsi roti with oats and whole wheat flour | 

oats flax seed roti recipe | flaxseed roti | healthy alsi roti with oats and whole wheat flour

 

Happy Cooking!

 

Enjoy our Insoluble Fiber Indian Foods, Insoluble fibre Food List + Recipes and other related fiber articles.

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High Fiber Salads

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High Fiber Vegetable, Vegetarian

Soluble Fibre Diet

 

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