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Soluble Fibre Indian Diet recipes


Last Updated : Dec 12,2024



सॉल्युबल फाइबर युक्त आहार - हिन्दी में पढ़ें (Soluble Fibre Indian Diet recipes in Hindi)
સાલ્યુબલ ફાઇબર યુક્ત આહાર રેસિપી - ગુજરાતી માં વાંચો (Soluble Fibre Indian Diet recipes in Gujarati)

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 SaladRajma 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

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 recipeoatmeal 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

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 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 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 applesoatmeal 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 DosaMysore 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 breakfastbarley 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 milkshakeapple 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

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 kheerdates 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 oatmealapple 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

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

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

High Fiber Recipes

High Fiber Breakfast

High Fiber Lunch

High Fiber Main Dish, Dinner

High Fiber Recipes for Constipation

High Fiber Recipes for Diabetes

High Fiber Recipes for Pregnancy

High Fiber Recipes for Weight Loss

High Fiber Salads

High Fiber Snacks

High Fiber to Lower Cholesterol

High Fiber Vegetable, Vegetarian

Insoluble Fiber Foods


Show only recipe names containing:
  



Rajma
Recipe# 22784
15 Jul 23

  This recipe has an associated video
 by Tarla Dalal
rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with amazing 20 images. Rajma is one of the most popular dishes in Nort ....
Apple and Oats Milkshake
Recipe# 1328
30 Oct 24

 
 
by Tarla Dalal
apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake | with 10 amazing images. apple oats milkshake is a quick easy milkshake made of quick rolled oa ....
Rajma Chawal, Punjabi Rajma Chawal
Recipe# 4951
18 Aug 23

  This recipe has an associated video
 
by Tarla Dalal
rajma chawal recipe | Punjabi rajma chawal | how to make rajma chawal | with 27 amazing images. Follow this easy rajma chawal recipe, which is a slight variation to Rajma, one of the most ....
Chickpea, Broccoli and Carrot Stir Fry, Protein Rich Recipe
Recipe# 33260
17 Oct 24

 
 by Tarla Dalal
chickpea, broccoli and carrot stir fry recipe | chickpea vegetable salad | protein rich Indian chickpea sabzi | with 25 amazing images. chickpea, broccoli and carrot stir fry is a nutritiou ....
How To Sprout Moong, Mung Beans
Recipe# 40323
08 Nov 22

  This recipe has an associated video
 
by Tarla Dalal
how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | with 23 amazing images. Healthy Mung Beans Sprouts is ....
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
Recipe# 22444
24 Aug 23

 
 by Tarla Dalal
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Apple and Banana Steel Cut Oats, Oatmeal
Recipe# 42406
07 Jan 23

 
 by Tarla Dalal
apple and banana steel cut oats recipe | vegan banana apple steel cut oatmeal with almond milk | healthy Indian apple and banana steel cut oats | with 17 amazing images. apple and banana steel cut ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
29 Mar 22

  This recipe has an associated video
 by Tarla Dalal
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast
Recipe# 42149
01 Aug 24

 
 by Tarla Dalal
oatmeal almond milk with apples | oats with apples and almond milk | vegan oatmeal with apples | with 13 amazing images. The Oatmeal Almond Milk with Apples is as easy as easy can be. Can y ....
Pumpkin Steel Cut Oats
Recipe# 42401
05 Jan 23

 
 by Tarla Dalal
pumpkin steel cut oats | Indian red pumpkin oats | healthy kaddu and oats breakfast | with 22 amazing images. pumpkin steel cut oats is a complete and healthy break to have. Learn to make < ....
Rajma Soup, Kidney Bean Soup Recipe
Recipe# 4627
29 Aug 24

  This recipe has an associated video
 by Tarla Dalal
rajma soup recipe | kidney bean soup | healthy Indian rajma soup | rajma soup for weight loss | with 33 amazing images. rajma soup recipe | ki ....
Oats Roti, Ibs Recipe
Recipe# 41516
22 May 23

 
 by Tarla Dalal
oats rotis for IBS recipe | oats paratha without whole wheat flour | Indian bread for irritable bowel syndrome | oats pudina flax seeds roti | with 22 amazing images. oa ....
Brussels Sprouts and Spring Onion Stir-fry
Recipe# 40699
27 Apr 24

 
 by Tarla Dalal
Brussels Sprout, which has become a common sight in most vegetable markets today, is a dainty vegetable that is sure to attract you to buy some even if you don’t know how to cook it! Not to worry; it is not so tough to handle. It cooks quite like any other vegetable and lends itself to many wonderfu ....
Spinach Dosa
Recipe# 41017
18 Apr 23

  This recipe has an associated video
 by Tarla Dalal
spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images. spinach dosa is a unique snack idea to make up f ....
Oats Mutter Dosa ( Fibre Rich Recipe )
Recipe# 35079
13 Nov 24

  This recipe has an associated video
 by Tarla Dalal
oats mutter dosa | mixed vegetable oats dosa recipe | healthy oats matar dosa | instant oats dosa | with 31 amazing images. Oats mutter dosa is a healthy snack op ....
Apple Sticks ( Tiffin Recipe)
Recipe# 40319
24 Nov 20

 
 
by Tarla Dalal
An apple a day keeps the doctor away, but sometimes it can be a real challenge making your kids eat up this wonder fruit, especially on school days when you cannot run behind them! Here is how you can serve it up in their snack box. Adding a dash of lemon juice to neatly cut Apple Sticks not only gi ....
Khatta Meetha Chana Chaat
Recipe# 30806
06 Mar 24

  This recipe has an associated video
 
by Tarla Dalal
khatta meetha chana chaat recipe | khatti meethi chana chaat | chickpeas chaat | healthy snack for kids | with step by step photos. khatta meetha chana chaat is a ....
Spinach Hummus with Cucumber Sticks ( Tiffin Treats)
Recipe# 40347
23 Sep 21

  This recipe has an associated video
 by Tarla Dalal
spinach hummus recipe | healthy Indian style spinach hummus | palak hummus for kids tiffins | with 19 amazing images. spinach hummus is a quick healthy Indian style spin ....
Green Peas Dhokla ( Non- Fried Snacks  )
Recipe# 33267
21 Feb 23

  This recipe has an associated video
 by Tarla Dalal
green peas dhokla recipe | matar dhokla | Gujarati snack recipe | green dhokla | with 40 images. green peas dhokla are easy and delicious
Oats, Coconut Milk, Peanut Butter Healthy Smoothie
Recipe# 42329
09 Jun 22

 
 by Tarla Dalal
oats, coconut milk, peanut butter smoothie recipe | Indian peanut butter oatmeal smoothie | coconut milk smoothie for weight loss | with 17 amazing images. oats, coconut milk, peanut butter smooth ....
Apple and Carrot Soup with Potatoes  ( Baby and Toddler )
Recipe# 3055
04 Aug 20

  This recipe has an associated video
 by Tarla Dalal
apple carrot soup for babies, toddlers | apple and carrot soup | apple carrot soup with potatoes | with 35 amazing images. Fancier than porridges and single-fruit stews, this Apple and Carrot Soup ....
Nutritious Thalipeeth
Recipe# 7457
13 Dec 24

 
 by Tarla Dalal
nutritious thalipeeth recipe | healthy multigrain thalipeeth | jowar bajra thalipeeth | thalipeeth for diabetes | With 17 amazing images. nutritious thalipeeth is ....
Healthy Apple Date Milkshake, Indian Apple Smoothie
Recipe# 41361
06 Sep 21

 
 by Tarla Dalal
healthy apple date milkshake recipe | quick and easy apple and date shake | healthy Indian smoothie | apple milkshake for weight loss | healthy apple date milkshake
Oats and Moong Dal Dahi Vada
Recipe# 39719
13 Feb 24

  This recipe has an associated video
 
by Tarla Dalal
oats and moong dal dahi vada recipe | non fried oats moong dal dahi vada | healthy oats dahi vada | with 39 amazing images. Learn how to make oats and moong dal dahi vada recipe |
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