Top 15 Fiber-Rich Foods to Boost Health in India

With a population of 1.43 billion in India, malnutrition is a persistent problem affecting a significant portion of the population. It is estimated that about 40% of Indians suffer from some form of malnutrition, with deficiencies in vitamins, proteins, and minerals. This is due to poverty, lack of education, and limited access to nutritious foods.

However, the good news is that the solution to this problem is relatively simple, and it comes from high-fiber-rich foods.

What is Fiber?

Dietary fiber is the part of plant-based foods that resists digestion and absorption. It promotes digestive health, regulates bowel movements, and prevents constipation.

Fiber is a type of carbohydrate that is not easily digestible by the body. It is in plant-based foods like fruits, vegetables, whole grains, and legumes. Fiber foods provide numerous health benefits, including treating constipation, digestion, and diabetes, and aiding in weight management. Additionally, they are an excellent source of vitamins, minerals, and antioxidants that help boost overall well-being.

Types of Fibers

The two types are soluble and insoluble, which are crucial in promoting health, aiding digestion, and preventing diseases.

Soluble Fiber: Soluble attracts water and turns to gel, thereby slowing down the digestion process. It is mainly found in oats, barley, nuts, seeds, beans, lentils, peas, and more. It is also found in psyllium, a common fiber supplement. Some of its types may even help lower the risk of heart disease.

Insoluble Fiber: Insoluble fiber in veggies and whole grains bulks up stool and accelerates food transit through the gut.

The table below depicts the most common types of dietary fiber, their nature, their source, and their benefits.

If you have enough time, check out our newly launched product, Ultimate Fiber, to reap its benefits.

Comparison Of Fiber-Rich Foods

Check out the table below, which comprises high-fiber foods packed with essential nutrients. Add these foods to your menu for a nutritional boost today for overall health!

15 Best High-Fiber Foods In India for Balanced Nutrition

Enhance your well-being with our curated list of 15 best high-fiber-rich foods in India. Learn about their benefits and start incorporating them into your daily meals. 

1) Lentils

Lentils are a staple in Indian cuisine, celebrated for their rich fiber content and nutritional value. Packed with plant-based protein and dietary fiber, lentils aid in digestive health by promoting bowel movements and preventing constipation. They have a low glycemic index and are rich in vitamins and minerals like folate, iron, and potassium.

“Lentils: A staple of Indian kitchens”

In Indian kitchens, lentils find diverse culinary applications. From hearty dal dishes to savoury lentil soups, they are a cornerstone of many traditional recipes. Popular lentil dishes include dal tadka, dal makhani, and sambar, each bursting with flavour and nutrients. Interestingly, lentils come in various colours, including green, red, brown, and black, each offering unique textures and tastes. Their affordability, nutritional density, and culinary options have made them a beloved dietary staple across India for centuries.

2) Chickpeas

Chickpeas, the most hyped legume in India, is one of the earliest cultivated crops, grown over 7,000 years ago. They are fully-loaded with protein, iron, and folate and are a great source of dietary fiber. What's more, they are low in fat and calories, making them ideal for weight management and overall health. 

“ChickPeas: Crunchy, Creamy, and Utterly Delicious”

Chickpeas are used in various dishes, including chana masala, a spicy and flavorful curry made with tomatoes and onions. They are also commonly used in salads, soups, and stews. Chickpeas are not just a staple but a canvas for culinary creativity. They can be roasted/seasoned for a crunchy snack or mashed and formed into falafel or hummus. The possibilities are endless, inspiring you to experiment and discover new flavours.

3) Kidney Beans

Kidney beans or rajma are a tasty addition to any dish and contain nutrients and fiber. They are named for their shape, which resembles a human kidney. A cup of cooked beans contains 13 grams of fiber, which helps to promote digestion, lower cholesterol levels, and stabilise blood sugar levels. 

“Rajma, a North Indian cuisine, adds flavour and nutrition to any meal.”

Kidney beans are often used to make various dishes, such as rajma masala, a delicious and spicy curry commonly served with rice or naan bread. Other popular dishes include rajma chawal, a simple yet flavorful dish of kidney beans and rice, and rajma tikki, a vegetarian patty made with mashed kidney beans and spices.

4) Black Beans

Black beans, also known as turtle beans, are an excellent source of fiber and protein-rich food that has been a nutritious staple in Indian cuisine. These small, oval-shaped beans have shiny black skin and a creamy white interior. A serving of 100 grams of black beans offers 8 grams of fiber, 21 grams of protein, and only 0.9 grams of fat.

“The secret ingredient with bold flavour for your palate.”

Black beans are rich in folate, iron, magnesium, and vitamin B6, making them a great addition to any diet. They are also a good source of soluble and insoluble fiber, which helps promote healthy digestion and reduce the risk of heart disease, diabetes, and obesity. 

In addition, they are commonly used to make various dishes, including soups, stews, curries, and salads. Some popular dishes include rajma chawal, a classic Punjabi dish made with black beans and rice, and black bean soup, a hearty and nutritious soup that is perfect for a cold winter day.

5) Green Peas

Green peas, or matar, are esteemed for contributing to fiber-rich foods in the country, offering various health benefits. They contain antioxidants like flavonoids and carotenoids, which help protect the body against oxidative stress and reduce the risk of chronic diseases. With approximately 5 grams of fiber per 100-gram serving, green peas are a valuable addition to a fiber-rich diet, supporting overall well-being.

“One of the most widely used plant-based ingredients among popular nutraceutical brands.”

Not just that, green peas are a versatile ingredient, featuring prominently in dishes such as matar paneer, matar pulao, and aloo matar. They are cooked in a flavorful tomato-based sauce, showcasing their delicious flavour.

6) Split Peas

A poor diet can lead to weight gain and increased risk of heart disease, stroke, and cancer. What could be the primary reason? A diet lacking fiber can also contribute to high blood pressure and high cholesterol levels.

This is where split peas come in. As a rich source of dietary fiber, split peas promote feelings of fullness and satiety and play a crucial role in regulating blood sugar levels, a critical factor in maintaining overall health.

“Like a culinary time capsule, cooked split peas offer an earthy and fresh taste that lasts beyond the pot.”

Today, Split peas remain a staple in many traditional cuisines and are enjoyed for their delicious taste and numerous health benefits. They can be cooked and used in various dishes, including soups, stews, curries, and salads. Some popular Indian dishes with split peas include dal makhani, chana dal, and moong dal. So, add split peas to your grocery list and try some delicious and healthy recipes to reap the benefits.

7) Brown Rice

Brown rice is a whole grain rice with the outer hull removed. It retains its bran and germ layer, giving it a brown or tan. Unlike white rice, brown rice retains more nutrients. Due to its intact bran layer, it typically requires longer cooking times, ranging from 35 to 50 minutes. 

“Brown rice has a shelf life of 6 months and extends with  hermetic or freezing.”

The antioxidants in brown rice help protect the skin from damage caused by free radicals, promoting healthy and youthful-looking skin. The complex carbohydrates in brown rice also provide a steady supply of glucose to the brain, supporting cognitive function and mental clarity.

Cooked brown rice is 70% water, with 26% carbohydrates, 3% protein, and 1% fat. It is a rich source of manganese and provides moderate amounts of magnesium, phosphorus, niacin, and thiamine. Moreover, brown rice is used in dishes like vegetable biryani and khichdi, offering nutritional benefits and a delicious nutty flavour.

8) Quinoa

Are you someone who likes eating junk food? Do you experience severe health problems? Now is the time to make healthy food choices, such as eating fiber-rich snacks. A better solution is to incorporate Quinoa into your diet.

“The global quinoa market is valued at $822 million and is predicted to reach $1.41 billion by 2032.”

Quinoa, a cereal substitute native to South America, solves these nutritional woes. A 100-gram serving of quinoa offers approximately 7 grams of fiber, which is crucial for muscle repair and growth. It is naturally gluten-free, making it an excellent choice for individuals with gluten intolerance or celiac disease.

Quinoa contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. It can be incorporated into various dishes such as quinoa pulao, khichdi, or salad, offering a nutritious and flavorful alternative to traditional rice or wheat-based meals. In a nutshell, including quinoa, a high fiber vegan food, in a balanced diet can improve overall health and well-being.

9) Oats

According to recent studies, poor nutrition is a significant concern in India. Most people consume fast, processed, and packaged snacks with unhealthy fats, sugar, and salt. Insufficient nutrition can lead to health problems such as obesity and weak immunity.

The good news is that there is a solution to this problem. Consuming oats can help cultivate healthy food habits and make better lifestyle choices. It helps lower cholesterol levels and regulate blood sugar levels. 

"The desi oats superfood has been fueling Indians for centuries."

Oats can be consumed in various ways, making it an easy ingredient to incorporate into your daily diet. It can be made into oatmeal, added to smoothies, or used as a substitute for flour in baking recipes. Some popular dishes to make with oats include oat idlis, dosas, and porridge. 

10) Barley

Did you know that barley is one of the oldest cultivated grains in the world? It has been used for food and medicinal purposes for thousands of years. One cup of cooked barley contains about 6 grams of fiber, 24% of the recommended daily intake. It is also a good source of vitamins and minerals such as vitamin B6, magnesium, and iron.

Natural fiber supplements like barley can be a great addition to your diet if you want healthier food choices. It is also a low glycemic index food, which releases energy slowly and keeps you full for longer. 

"Barley is the ultimate multitasker - a cereal, a snack, and a secret ingredient in your favourite dishes."

Overall, barley is used to make various dishes, such as barley soup, khichdi, and barley porridge. These delicious dishes provide a healthy dose of fiber and other nutrients. So, immediately incorporate barley as a fiber-rich meal for better lifestyle choices.

11) Whole Wheat Flour

It’s exciting to know that the prevalence of undernourishment in India decreased substantially from 21.6% (between 2004 and 2006) to around 16.5% (between 2020 and 2022), according to Statista. What could be the reason? This positive shift in food habits, such as adopting healthier alternatives like whole wheat flour, could be one contributing factor. 

Whole Wheat Flour, or “Atta” is an alternative to refined flour or maida. Unlike refined flour, it is a rich source of essential nutrients and has been linked to a decreased risk of obesity and colon cancer. 

“Atta, the cornerstone of Indian bread, embodies tradition and wholesomeness.”

Whole wheat flour is loaded with vitamins B and E, which are vital for maintaining healthy skin, hair, and nails. These vitamins also play a crucial role in supporting various bodily functions, including immune health, bone strength, and metabolism. In the culinary world, whole wheat flour is a smart choice as it can easily be prepared for dishes like chapatis, parathas, and puris. 

12) Ragi (Finger Millet)

Ragi, also known as finger millet, is a staple food in many regions of India, Africa, and Asia. It is one of the best gluten-free high fiber foods that has gained popularity recently due to its potential health benefits. It is especially high in calcium, with 100 grams of ragi containing about 350 mg of calcium, more than twice the amount found in milk. This makes ragi an ideal food for lactose intolerant or vegans. 

“Ragi: Small in size, big in nutritional value!”

Ragi boasts a low glycemic index, which means it releases glucose gradually into the bloodstream, rendering it an excellent dietary choice for individuals with diabetes. There are many ways to prepare ragi. One popular way to make ragi porridge is to boil ragi flour with water or milk and add sweeteners like jaggery or honey. It can also be used to make pancakes, dosas, and bread and mixed with other flour like wheat or rice.

13) Jowar (Sorghum)

It's interesting to know that India is home to a variety of fiber-rich foods, one of which is Jowar. It is completely gluten-free and protein-rich millet, now gaining popularity as a healthy substitute for all-purpose flour. Jowar contains high levels of protein, iron, calcium, and other essential vitamins and minerals, making it a great choice for those who follow a plant-based diet or are looking for a nutrient-dense alternative to wheat and rice.

“Sometimes life just gets better with Jowar.”

Jowar is also incredibly versatile in the kitchen. It can be used in various dishes, including porridge, bread, and pizza crusts! Jowar roti is a popular dish in many parts of India and a healthier alternative to traditional wheat roti. So why not try Jowar and see how it can benefit you?

14) Bajra (Pearl Millet)

Bajra (Pearl Millet) is a special type of grain that grows in many parts of the world. It is a powerful, sturdy plant that can grow well without much water. Farmers collect the seeds from the plants once the bajra is ready to be harvested. These pearl millet seeds can be ground into flour or eaten like rice or wheat. Bajra is special because it's very healthy for our bodies. 

“Taste the essence of tradition and health in every bite.”

Bajra is used to make many delicious foods. One popular dish is "bajra roti," a flatbread made from bajra flour. People also make porridge and soups with bajra; sometimes, they even use it to feed animals like cows and goats. Overall, Bajra is important because it's a good energy source, especially for people who work hard in the fields. 

15) Brussels Sprouts

Brussels sprouts are small, leafy green vegetables in the cabbage family. They have a distinctive taste that is both slightly sweet and slightly bitter. They are also known for their distinctive appearance, with tightly packed leaves forming a mini cabbage-like shape.

“A cup of Brussels sprouts contains 24% of the recommended amount of Vitamin A.”

Not only are Brussels sprouts packed with vitamins and minerals, but they are also low in calories and high in fiber, making them an excellent choice for those looking to maintain a healthy diet. When it comes to cooking Brussels sprouts, there are many ways to enjoy them. Roasting is a popular method that brings out their natural sweetness, while sauteing or stir-frying can add depth of flavour. They can also be boiled or steamed, but be careful not to overcook them as they can become mushy.

Benefits of Eating Fiber-rich Foods 

Introducing fiber-rich foods into the Indian diet is not as daunting as it may seem, thanks to the plethora of plant-based foods available in the country. Now, let’s have a look at the benefits of consuming fiber-rich foods:

Improved Digestive Health: Fiber adds bulk to stool, making it easier to pass and preventing constipation. It keeps your digestive system regular and functioning smoothly.

Regulated Bowel Movements: Fiber promotes regularity by speeding up or slowing down the passage of food through the intestines, preventing diarrhoea or constipation.

Reduced Risk of Diverticular Disease: A high-fiber diet reduces the likelihood of developing diverticula, small pouches that can form in the colon walls, preventing diverticular disease.

Lower Cholesterol Levels: Soluble fiber is like a superhero that helps keep our hearts healthy! It grabs onto bad cholesterol in our tummies and doesn't let it get into our bloodstream.

Stabilised Blood Sugar Levels: Fiber slows the absorption of sugar, preventing rapid spikes in blood glucose levels after meals, which helps manage diabetes and reduces the risk of developing the condition.

Weight Management: High-fiber foods are filling and low in calories, helping you feel full longer and reducing overall calorie intake, which supports weight loss and maintenance.

Improved Gut Health: Certain fibers are fermented by beneficial bacteria in the gut, promoting a healthy gut microbiome and reducing the risk of digestive disorders.

Reduced Risk of Hemorrhoids: Fiber softens stool and makes it easier to pass, reducing strain during bowel movements and lowering the risk of hemorrhoids.

Lower Risk of Colorectal Cancer: Fiber speeds up the transit time of waste through the colon, reducing exposure to potentially harmful substances and lowering the risk of colorectal cancer.

Heart Health: Beyond cholesterol reduction, fiber can lower blood pressure and reduce inflammation, contributing to a healthier heart and reducing the risk of cardiovascular disease.

Bottom Line

Summing up, malnourishment in children under 5 years has reduced as per NFHS-5 (2019-21) from 38.4% to 35.5%, 21.0% to 19.3%, and 35.8% to 32.1%, respectively, as compared to NFHS-4 (2015-16). In addition, women aged 15-49 have also reduced from 22.9% to 18.7%, according to PIB.

This is a clear sign that incorporating fiber-rich foods into one's diet can offer numerous health benefits: digestive health, satiety, and regulation of blood sugar levels. Evidence suggests that a diet rich in fiber can also reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

So, to maintain this momentum, raising awareness and ensuring easy access to these foods can significantly improve people's well-being and potentially transform the current health landscape.

Do you have any queries? Feel free to share them in the comment section below.