Fiber is a type of carbohydrate that passes through our body undigested. Fiber plays an essential role in our regular diet.
Eating fiber-rich foods regularly helps to avoid the risk of many diseases including heart diseases, hemorrhoids, and diabetes. Fiber helps in weight loss too.
According to the FDA recommendation, our body needs 25 grams of fiber per day which most of us do not get regularly.
Types of Fiber
There are two types of fiber. Soluble fiber and Insoluble fiber.
Soluble fiber dissolves in water. It helps to reduce blood sugar and cholesterol levels.
Insoluble fiber doesn’t dissolve in water. It helps to regulate the bowel movements and helps to prevent constipation.
Fiber-Rich Indian Foods:
In India, We can find a lot of fiber-rich foods. Here, I have listed 14 Indian foods that include fruits, vegetables, and some whole grains.
Fruits
1. Apple
Apples are a great source of soluble fiber and antioxidants.
Apples contain 2.5 grams of fiber per 100 grams (10% of daily value).
It is good to eat apples unpeeled as most of the fiber is present on the peel.
2. Guava Fruit
Guava fruit is a great source of dietary fiber. Also, It contains plenty of vitamins (C, A, B-6) and minerals.
Guava fruits contain 5 grams of fiber per 100 grams (25% of daily value).
3. Banana
Banana is an inexpensive fiber-rich fruit. It is also a great source of potassium which is essential for regulating blood pressure.
Banana fruits contain 2.6 grams of fiber per 100 grams (10% of daily value).
4. Fig
Figs are rich in vitamins and nutrients which offer many benefits to your skin, hair and overall health.
Figs contain 2.9 grams of fiber per 100 grams (11.6% of daily value).
Vegetables
Almost all vegetables have some amount of fiber. I have listed 5 fiber-rich vegetables here.
5. Carrot
Carrot is a delicious and nutritious vegetable. It contains a good amount of fiber and loaded with vitamins.
Carrots contain 3.6 grams of fiber per 100 grams (14% of daily value).
6. Lady’s Finger (Okra)
Lady’s finger contains a good amount of fiber. They are relatively high in vitamin C too.
lady’s finger contains 3.2 grams of fiber per 100 grams (11% of daily value).
7. Beetroot:
Beetroot is a delicious vegetable high in fiber and potassium.
Beetroots contain 2.8 grams of fiber per 100 grams (11% of daily value).
8. Cabbage
Cabbage is nutritious and delicious vegetable boasts a high amount of vitamin C and fiber.
Cabbage contains 2.5 grams of fiber per 100 grams (10% of daily value).
9. Cauliflower
Cauliflower has a good amount of fiber, iron, calcium and vitamin C.
Cauliflower contains 2 grams of fiber per 100 grams (8% of daily value).
Other High-Fiber Indian Foods
10. Popcorn
Everyone loves to have popcorn as a snack. But they are a good source of fiber too.
Popcorn contains 14.5 grams of fiber per 100 grams (58% of daily value).
11. Chickpeas (Chana)
Chickpeas are an excellent source of fiber, iron, protein, calcium, and potassium.
Chickpeas contain 17 grams of fiber per 100 grams (68% of daily value).
12. Mung Bean (Moong)
Mung bean contains plenty of minerals along with fiber, protein, and iron.
Mung beans contain 16 grams of fiber per 100 grams (64% of daily value).
13. Black Gram (Urad Dal)
Urad dal is an excellent source of fiber and nutrients.
Urad dal contains 18.3 grams of fiber per 100 grams (48% of daily value).
14. Almonds
Almonds contain plenty of minerals and loaded with fiber. It helps in weight loss and reduces bad cholesterol.
Almonds contain 13 grams of fiber per 100 grams (46% of daily value).