Are you looking for fiber rich foods? If yes, you come to the right place. This article will give you the details about the 20 Fiber Rich Foods in India to include your daily food intake and there benefits in detail. Let’s quickly get in to on.
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Unfolding the fibrous secrets
It’s universally true that any food you take in gets digested in your body’s system and excreted as the fecal matter. Nodding? But wait, there is one exception – Fiber Rich Foods.
Fibrous foods are exceptional as they get ejected from the body in an undigested state. If this sounds weird, you got to heave a sigh and read on, as the plant-based fiber rich foods have a lot more to put you awestruck!
Fiber in 2 Forms
Available in two formats: insoluble and soluble, the former is found in whole grains and veggies and prevents constipation, while the latter found predominantly in fruits is water soluble and aids in curbing your cholesterol levels.
Culprit Alert
A lot of us are addicted to white sugar and dairy products, but do you know they are the real culprits? In fact, they are bogus foods for they are totally free from fiber which means, they do no good to your gut!
Let’s quickly get the glimpse of some of the best fiber rich foods in india that have mind-blowing benefits to your body’s system.
Top 20 Fiber Rich Foods in India
1. Apples
Why don’t we kick-start the list with Apples, as our primary teacher has registered its benefits saying ‘an apple a day keeps the doctor away’. True that as an apple of medium size comes with 4.4 grams of fiber. In other words, in every 100 grams of apple, you get 2.4 grams of fiber.
2. Bananas
I’d want to keep the list simple and relatable, and hence bananas are pinned SECOND.
Bananas are not just rich in Potassium or Vitamin C or B6 but are also rich with at least 2.6 grams of fiber in every 100 grams of the fruit.
3. Avocado
The nature seems to have a special liking towards the fruit, Avocado for it is rich with not just carbs like a typical fruit, but a lot of fatty content in this glam-fruit! And of course, it is fiber rich with about 6.7 grams of fiber in a hundred grams of the fruit.
4. Pear
Yum-yum fruit! The pear has got not just a glamorous shape, but a gourmet taste as well. It contains almost 2 to 3 percent of fiber in every 100 gram of the fruit.
5. Blueberries
Ever tried blueberries? No, not the blueberry cake. It’s about the fruit in its original form, not artificial essence! You get almost 3 to 4 grams of fiber in a bowl full of blueberries. Love its taste? Go on and grab your bowl and start tossing into your mouth.
Some sibling love? Blueberries join hands with strawberries and raspberries as they are born for one mom! They belong to one family. Naturally, they share quite the same health benefits and serve as the best fiber foods.
Who said fruits are only fiber-rich? Let’s quickly jump onto some veggies! Here you go:
6. Carrots
How many of you here are carrot addicts? (Perhaps, none!)
In addition to the good deeds it does to your vision health and complexion, carrots are gut-friendly as well. They comprise of 2.8 grams of fiber in every 100 grams of the veggie.
7. Beetroot
When I say carrots, beetroots come along, as the two are childhood friends!
Being a root vegetable, beetroots are naturally rich with fiber content. It keeps your body’s blood circulation healthy besides fueling your body with iron, potassium and a myriad of other minerals. Coming on to fiber, the composition is similar to carrots.
8. Broccoli
Belonging to the cabbage family, Broccoli is a gorgeous, green plant. Set against other plant varieties, this contains more protein and minerals. Plus, there is about 2.6 grams of fiber in every 100 gram of the plant.
9. Kidney Beans
Legumes are equally competent too! Here is the first in the list – kidney beans. Also called Rajma in Tamil Nadu, they are inundated with plant protein and a complete range of nutrients. There is almost 6.8 grams of fiber in a 100 gram of kidney beans.
10. Chickpeas
It is a sin if I’m to forget chickpeas from the list. There are ample nutrients and minerals loaded in them besides the bunch of fiber content of the range of 7.6 grams per 100 grams of the legume.
Suggested Read: Top 10 Vitamin C Rich Foods to Boost your Immunity
11. Potatoes
Here I come! There is never a week without me in the kitchen!
Potatoes of all kinds – regular, sweet and purple variations are much loved for they are uber-tasty and easy to cook too. There is almost 3 grams of fiber in an average size of potato.
12. Quinoa
That’s why the world loves millets. Know why?
Extracted from small seeded grasses, Quinoa is a millet variety. This is absorbing huge popularity among the people as it’s rich with protein, magnesium, zinc and more besides serving as a Fiber rich food with 2.8 grams of fiber in every 100 grams of quinoa.
13. Chia seeds
You just can’t leave me for I’m too small in size! My benefits are humongous, you know?
Found as edible seed extracted from flowering plant of mint family, these are naturally high in fiber content with almost 34.4 grams of fiber in every 100 gram of the seed.
Why are we getting too serious? Shall we get kids-friendly?
14. How about some popcorns?
Hey wait, don’t ever imagine of those butter popcorns or caramel popcorns. This is strictly about the virgin popcorn without any dressing up with toppings!
Munch on these high fiber foods as you gaze at your favorite movie. And you will unintentionally imbibe all its fibrous benefits.
15. Dark chocolates, for those who hate popcorns
If you’re not the ‘popcorn’ type and not a big fan of its bland taste, go for dark chocolates. This is probably the most delicious form of dietary fiber. There is almost one-tenth of fiber content in dark chocolates.
Kids, now you have a reason to ask your mom for chocolates!)
Some Nutty Fiber
16. Almonds
Now stop the habit of tossing salt onto anything and everything! Make it bland, and take it bland. Consuming Almonds in its raw form will benefit your body with a complete range of health benefits as there is whopping 12+ percent of fiber in them.
17. Peanuts
Can’t afford to buy almonds? Go for peanuts. They are cheap and best in addition to fulfilling your random-hour hungers! Grab a bowl of peanuts and keep tossing one after the other as you surf the YouTube. And that shall satiate you deliciously while also infusing the richness of fiber rich foods.
18. Cashews
You got to believe me saying cashews also contain fiber. Yes, they do, but in little quantities. There is one third of fiber content in cashes when compared to peanuts or almonds.
19. Pistachios
How many of you here love its glam-color?
Love mindlessly eating pistachios? They will mindlessly benefit you with fiber in return. In addition, it is heart-healthy as well and can benefit your body with a complete range of nutrients and minerals.
20. Oats
Apologies to you for bringing you last on the list! The world doesn’t love you as much as its love for others!
Bland in taste and quick to make, oats is nothing but a grain type of food. It carries almost 10 percent of fiber content which obviously keeps you full for long. This is undeniably one of the best breakfast options (only for those who love its taste)
Wind-Up Note
There is the need to eat at least 25 grams of fiber for women and 35 grams in men. I know you can’t measure it every time, but make sure to eat it every day. I hope now you get the top list of Fiber rich foods in India and there benefits. Start the practice of including fiber rich foods in your diet regularly as it can keep your heart healthy, tummy full, and weed out the impurities from the gut. I’m a big fan of its holistic benefits. Are you?