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Healthy Indian Recipes > High Fiber > Soluble Fibre Indian Diet
57 Soluble Fibre Indian Diet Recipes
Last Updated : 21 February, 2025
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Soluble Fiber Indian Foods | Soluble fibre Food List + Recipes |
Soluble Fiber Indian Foods, Soluble fibre Food List, Recipes. Dietary Fibre is a plant based nutrient also known as Fibre or roughage. Plant based nutrients come from fruits, vegetables, whole grains, dals and tubers.
Soluble fiber helps lower cholesterol levels and regulate blood sugar. It's particularly beneficial for individuals with heart disease and diabetes.
Rajma Salad Healthy Rajma Salad
There are two parts to fibre, 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.
oats methi muthia recipe | steamed Gujarati savoury snack | healthy oats fenugreek dumplings
57 Soluble Fibre Indian Foods:
| 1. | Oats | 20. | Alfalfa | 39. | Peanut |
| 2. | Oatmeal | 21. | Pumpkin Seeds | 40. | Pinto bean |
| 3. | Barley | 22. | Sunflower Seeds | 41. | Red eye bean |
| 4. | Lentils | 23. | Baby lima bean | 42. | Rajma |
| 5. | Pears | 24. | Black bean | 43. | Snow pea |
| 6. | Brussels Sprouts | 25. | Chawli | 44. | Soyabeans |
| 7. | Broccoli | 26. | Broad bean | 45. | White kidney bean |
| 8. | Cabbage | 27 | Chick peas | 46. | Figs |
| 9. | Sweet Potatoes | 28. | Fava bean | 47. | Peaches |
| 10. | Avocados | 29. | French green bean | 48. | Papaya |
| 11. | Onions | 30. | Green bean | 49. | Strawberries |
| 12. | White Rice | 31. | Green and yellow peas | 55. | Bananas |
| 13. | Ground Flaxseed | 32. | Kale | 51. | Dates |
| 14. | Peanuts | 33. | Pea bean | 52. | Spinach |
| 15. | Almonds | 34. | Lima bean | 53. | Carrots |
| 16. | Green Peas | 35. | Mexican black bean | 54. | Parsnips |
| 17. | Beans | 36. | Mexican red bean | 55. | Steel Cut Oats |
| 18. | Oranges | 37. | Mung bean | 56. | Zucchini |
| 19. | Apples | 38. | Navy bean | 57. | Squash |
oatmeal almond milk with oranges recipe | healthy breakfast recipe | orange chia seeds overnight oats | high protein Indian vegetarian breakfast recipe
What is Soluble Fibre?
Think of Oats when you add water or milk to it. It gets sticky or gooey and that is what Soluble Fibre is.
Hence the soluble fibre attracts water and slows down digestion. Having soluble fibre which turns like a gel like substance in the intestines can reduce your bad cholesterol (LDL cholesterol).
oats dosa recipe | oats dosa for weight loss | Indian oats dosa with urad dal | oats dosa – healthy breakfast
Getting your soluble fibre through foods results in you getting more nutrients from plant based foods versus taking supplements.
Oats, the power house of soluble fiber
There are so many healthy oats recipes to have.
Oats khichdi far better than regular khichdi which is made of rice.
oats khichdi recipe | healthy Indian oats khichdi | oats moong dal khichdi | how to make oats khichdi for weight loss
Oats upma made with green peas is far healthier than rava upma.
oats upma | oats upma with vegetables |healthy Indian oats upma | quick oats upma
Oats are a great way to start a healthy breakfast in the morning with oats almond milk with apples , healthy peanut butter with oatmeal and almond milk or oatmeal almond milk with oranges.
oatmeal almond milk with apples | oats with apples and almond milk | vegan oatmeal with apples
Barley is a must addition to your soluble fiber diet
Barley is often recommended as a healthy alternative to other grains like wheat and rice as it is a good source of soluble fibre.
We have used barley extensively in Indian cooking. From barley khichdi, barley and moong dal khichdi to barley idli to mysore barley dosa.
Mysore Barley Dosa
Also mushroom barley soup is a great way to start your meal.
barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast |
barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast
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.
apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake
6 Benefits of Soluble Fiber
1. Reduces Cholesterol: Soluble fibre may reduce the absorption of cholesterol. Hence lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease.
oats apple almond milk smoothie recipe | Indian apple and oats breakfast smoothie | healthy cinnamon apple smoothie with oats
2. Good for Diabetic: Regulate blood sugar for people with diabetes as it slows down the blood sugar release.
dates and oats kheer | oats and dates payasam | healthy dates and oats kheer
3. Soluble Fibre helps in better absorption of nutrients.
4. They bind with fatty acids.
apple cinnamon oatmeal recipe | healthy instant oatmeal | dates apple oatmeal
5. Good for Weight Loss : Keeps you lean. As soluble fibre turns sticky when mixed with water, it delay stomach emptying time which hence makes you feel fuller and makes you then eat less.
Oats Idli
6. Soluble fibre is great to treat diarrhoea and constipation.
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
Enjoy our Soluble Fiber Indian Foods, Soluble fibre Food List, Recipes and other fibre articles below.
Happy Cooking!
Insoluble Fiber Diet Recipes
High Fiber Recipes
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High Fiber Recipes for Diabetes
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High Fiber Recipes for Weight Loss
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