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20 Fibre-rich Indian Foods For Weight Loss

By Neha Ghosh
Fiber Rich Foods | Health Tips | फाइबर से भरपूर खाद्य पदार्थ | Boldsky

Not many know about the importance of fibre in diet, despite being the talk of the town. Fibre is a plant-derived carbohydrate that comes in two forms - soluble and insoluble. It is a very important part of your daily diet.

Indian cuisine is known for its spices, curries and chutneys which is a gold mine of fibre-rich foods. These fibre-rich foods have a myriad of health benefits that include promoting weight loss, reducing unwanted cravings, lowering blood sugar levels, fighting constipation, and reducing the risk of stroke and constipation.

Soluble fibres are mostly recommended for people with diabetes and insoluble fibre helps in losing weight. Here, we list down 20 fibre-rich Indian foods for weight loss.


1. Pears

Pear is a popular fruit that is both tasty and nutritious. It contains a high level of fibre, which is about 9.9 grams.


2. Avocado

Avocados are filled with healthy fats along with good sources of fibre. It contains fibre, which makes it to 10.5 grams per cup.


3. Berries

Berries like raspberry and blackberry have high levels of fibre. Blackberry contains 7.6 grams of fibre and raspberry contains 8 grams of fibre.


4. Figs

Figs are also a great source of fibre. Figs have a perfect balance of soluble and insoluble fibres, which nearly makes it upto 14.6 grams of fibre.


5. Oats

Oats are one of the best sources of fibre, consisting of soluble and insoluble fibres. They can be eaten in many ways in the form of breakfast cereal or pudding. 100 grams of oats has almost 1.7 grams of fibre.


6. Coconut

Coconuts are popular and are grown everywhere. They can add a healthy natural fibre in your diet, which makes it a total of 7.2 grams per cup.


7. Peas

The green peas are packed with fibre and powerful antioxidants. Peas consist of 8.6 grams of the total dietary fibre.


8. Brown Rice

Brown rice contains more fibre than white rice. Brown rice is often consumed by weight watchers. Brown rice contains 3.5 grams of dietary fibre.


9. Lentils

Lentils are often used in Indian recipes. They are high in dietary fibre, which helps to increase your energy and boosts up your metabolism. 100 grams of boiled lentils contain 8 grams of fibre.


10. Squash

Squashes like pumpkin and butternut squash are high in soluble fibre. They can be cooked in the form of soups or curries. Squash contains 9 grams of total dietary fibre.


11. Brussel Sprouts

Brussel sprouts are one of the best fibre-rich Indian foods. They help to detoxify your system with their anti-inflammatory properties. Brussel sprouts contain nearly 7.6 grams of fibre.


12. Okra Or Lady's Finger

Almost in all the states of India, lady's finger is the most-loved vegetable. Just one cup of lady's finger, or okra, provides nearly one-third of the recommended dietary fibre. It contains 8.2 grams of the total dietary fibre.


13. Flax seeds

Flax seed is rich in fibre and you can add this superfood in your smoothies or while baking muffins and cookies. 100 grams of flax seeds contain 27 grams of fibre.


14. Turnip

Turnip is another vegetable which is used in Indian cooking. It is a great source of fibre, which can be cooked and eaten raw as well. Turnips contain 4.8 grams of the total dietary fibre.


15. Chickpeas

Chickpeas consist of essential nutrients, which are also packed with fibre. They can be enjoyed for lunch, snack and dinner. Chickpeas contain 8 grams of the total dietary fibre.


16. Carrots

Carrots are tasty vegetables that have an ample amount of nutrients. These sweet vegetables are also rich in fibre. 1 cup of carrots contain 3.6 grams of fibre.


17. Broccoli

Apart from vitamin C and calcium, broccoli is also packed with fibre. To retain the fibre content, it is better to steam or sauté it. 100 grams of broccoli contains 2.6 grams of fibre.


18. Potato

Potato contains carbohydrates but it also contains nearly about 4 grams of fibre.


19. Almond

Almonds are rich in nutrients and unroasted almonds contain about 4.5 grams of dietary fibre. To get the most of the fibre, opt for natural and raw almonds.


20. Wholegrain Bread

Wholegrain breads are tasty as well as nutritious. One slice of the whole grain bread contains 4-5 grams of fibre.

Story first published: Thursday, December 14, 2017, 11:30 [IST]