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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.
Spring Onion Stuffed Oats Paratha
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
Giving your kids fibre rich snacks will keep them healthier for a longer time. A high fibre chila is far healthier than a pancake recipe made of refined flour.
High Fibre Chilas
Quinoa is high in fibre and a complex carb. Quinoa veg upma is a perfect fibre rich breakfast to have. This is much healthier than givinig your kids a upma recipe made from rava.
Quinoa Veg Upma, Vegan Breakfast
Salads are perfect fibre option for your daily meal options
Nothing like a healthy high fiber salad bowl for lunch. Paneer is packed with protein and combined with hara chana makes a paneer hara chana salad. Choose salads which will give protein, complex carbs, calcium and rich in antioxidants.
Paneer Aur Hare Chane ka Salad, Healthy Salads Recipe
Make sure your snacks have fiber in them
Also high fibre snacks like oats dosa works great as it's made without rice which is a simple carb. This oats dosa works for even individuals for high fiber to lower cholesterol, high fiber and diabetics and high fiber for weight loss.
Healthy Oats Dosa
But this section is certainly more vast than just the recipe names listed here.
There are more categories here – Fiber rich recipes for constipation, pregnancy, diabetes, weight loss and so on.
Chat-pati Sprouts Frankie
So take some time and explore it in detail to benefit persistently. For a detailed list of 22 High Fibre Foods see Fibre Rich Foods
Enjoy ourHigh Fiber Recipes, Indian Fibre Rich Recipes, Vegetarian Healthy and other fiber articles below.
High Fiber Recipes
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
Soluble Fibre Diet
