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Healthy Indian Recipes > High Fiber > Insoluble Fiber Indian Foods
42 Insoluble Fiber Indian Foods Recipes
Last Updated : 22 April, 2025
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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 | One serving of chana palak delivers 111% folic acid, 125% vitamin A, 18% protein, 119% Vitamin C, 37% Calcium, 24% Iron, Magnesium 41%, 29% Phosphorus of your Recommended Dietary Allowance ( RDA).
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 Wheat | 17. | Raspberries |
| 2. | Wheat Brans | 18. | Strawberries |
| 3. | Wheat Germ | 19. | Urad Dal |
| 4. | Almonds | 20. | Masoor Dal |
| 5. | Walnuts | 21. | Yellow Moong Dal |
| 6. | Raw Vegetables like carrots | 22. | Toovar Dal |
| 7. | Kidney Beans | 23. | Bhindi |
| 8. | Pinto Beans | 24. | Green Peas |
| 9. | Navy Beans | 25. | Pears with skin |
| 10. | Chick Peas | 26. | Figs |
| 11. | Lima Beans | 27. | Avocado |
| 12. | Steel Cut Oats | 28. | Oats |
| 13. | Spinach | 29. | Cauliflower |
| 14. | Brinjal | 30. | Cauliflower Greens |
| 15. | Brussel Sprouts | 31. | French Beans |
| 16. | Broccoli | 32. | 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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