35 Fiber Rich Indian Foods to Include into the Diet

Fibers are extremely important for the health. They keep the digestive system healthy and improve various health conditions.

Due to the inclusion of fast foods to Indian diets, there is a reduction in the consumption of whole foods. It, as a result, leads to an increase in simple sugars, processed meat and saturated fat intake and a decrease in dietary fiber consumption.

Fibers are present in various natural sources of Indian foods. These include

• grains,
• legumes & pulses,
• fruits & vegetables and
• nuts & seeds

It means, by following a millet or wheat-based diet will increase dietary fiber intake than a fast-food diet. Besides, consuming a variety of fiber diet will help to meet the daily fiber intake need.

How much Fiber in a Day?

The amount of daily fiber intake depends on factors such as age and sex. The Institute of Medicine sets a Daily Recommended Intake for Fiber.

	Age (Years)	Daily Recommended Intake (g/day)
Children	01-03	19
	04-08	25
Female	09-13	26
	14-18	26
	19-50	25
	50+	21
Male	09-13	31
	14-18	38
	19-50	38
	50+	30

 

The Institute of Medicine (IOM) also set an Adequate Intake (AI) for fiber of 14 g of fiber per 1000 kcal.

On the other hand, increasing fiber intake above 70g per day can lead to the adverse effect. The adverse effect may result in bloating, constipation and less absorption of micronutrients such as calcium, magnesium, zinc & iron in the body.

What are Fiber Rich Indian Foods?

Whole Grains

Grains have been traditionally consumed in India since ancient times. They are naturally rich in fiber and can be easily added to the diet. A whole-grain consists of three parts – bran, endosperm, and germ. The bran is an outer shell that contains fiber.

Refined grains only consist of endosperm leaving little or no fiber. Besides, whole grains can be rolled, crushed or cracked and are a good source of dietary fiber.

USDA recommends eating 3 to 8 ounces of equivalent grains daily, and at least half of those should be whole grains.

Whole Grains Fiber Rich Indian Foods are:

1. Oats

Oats are one of the healthiest whole grain foods and are very famous as the morning meal. They are gluten-free and full of nutrients and fiber.

Oats are available in the market as wholegrain oats, masala oats, rolled oats, steel-cut oats or multigrain oats.

Fiber Content:

Serving Size	Fiber	%DV (Daily Value)
28g	3g	12%
100g	10.6g	42%
156g	16.5g	66%

(Source)

How to Add to the Diet:

Take half a cup of dry oats and mix with a bowl of hot milk. Add chopped or sliced fresh fruits (like banana or apple), nuts and seeds to make it healthier.

OR

Prepare as oats upma, masala oatmeal, oats dosa.

2. Bajra (Millet)

Bajra is a gluten-free grains mainly famous for improving digestion. Other than fiber, it is an excellent source of micronutrients such as iron and zinc.

As this grain can be grown in harsh weather conditions and less fertile soil, so it is available in the market throughout the year.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	2.4g	10%
100g	8.5g	34%
200g	17g	68%

(Source)

How to Add to the Diet:

Bajra flour can be used to make rotis, dosa, and slices of bread

OR

Raw bajra can be used to make khichdi.

OR

Toss some bajra to a mixture of herbs and vegetables to make a healthy and tasty salad.

3. Jau (Barley)

Jau is a cereal grain that provides fiber, vitamins, and minerals. It is an excellent source of both soluble and insoluble fiber. The grain has a chewy texture and subtle nutty flavor.

It’s available in many forms – hulled, flakes and flour.

Fiber Content:

Serving Size (flour)	Fiber	%DV (Daily Value)
28g	2.8g	11%
100g	10.1g	40%
148g	14.9g	60%

(Source)

How to Add to the Diet:

Add to soups, salads, and curries for a rich flavor

OR

Mix Jau flour with wheat flour to make baked food

OR

Use Jau as an alternative to white rice, quinoa or potatoes.

4. Brown Rice

Brown rice is often associated with healthy eating and considered as a healthy alternative to white rice. It is due to keeping its nutrition-dense bran and germ intact and only removing hull. It, as a result, provides beneficial nutrients including fiber, vitamins, and minerals.

Due to its popularity among healthy eaters, now it is easily available at grocery stores and online.

Fiber Content:

Serving Size (cooked)	Fiber	%DV (Daily Value)
28g	0.5g	2%
100g	1.8g	7%
195g	3.5g	14%

(Source)

How to Add to the Diet:

Use long grain cooked brown rice and add with green salads

OR

Add brown rice into soups instead of white pasta.

5. Makai (Corn)

Makai is a cereal grain, traditionally used to make Makai ki roti. The seeds are consumed for its nutritional content which includes fiber, vitamins, and minerals.

Now it has found places into many Indian restaurant menus and can be cooked in many different ways.

The two varieties of Makai, Popcorn and sweet corn, are readily available in the market. Popcorn is available in many cinema houses and street shops. Whereas, Sweet corn can be found in the small restaurant and street shops.

Fiber Content:

Serving Size (boiled)	Fiber	%DV (Daily Value)
28g	0.8g	3%
100g	2.8g	11%
164g	4.6g	18%

(Source)

How to Add to the Diet:

Consume Makai poha at the breakfast

OR

Boil or steam corn on the cob and consume it.

6. Whole Grain Breads

Whole-grain breads are prepared using flour of whole wheat grain. One slice of 28g can provide around 1.9g of fiber.

Although the fiber content depends on the brand and ingredients used. The ingredient lists will give a better idea of what the product contains. So, always look for the list containing 100% whole wheat or at least 80% made from whole wheat flour.

Whole-grain breads are available in grocery stores and online.

Fiber Content:

Serving Size (commercially prepared)	Fiber	%DV (Daily Value)
28g	1.9g	8%
100g	6.8g	27%

(Source)

How to Add to the Diet:

Eat two slices of whole wheat bread with peanut butter or dates jam in the morning

OR

Make a sandwich of using whole wheat bread, green salad, and peanut butter.

7. Quinoa

Quinoa is a pseudocereal which is prepared and consumed similar to grain. It is popular among healthy eaters due to its nutrition-packed protein, fiber, vitamins, and minerals.

Quinoa is a gluten-free grain and can be found in three types: white, red and black.

Fiber Content:

Serving Size (cooked)	Fiber	%DV (Daily Value)
28g	0.8g	3%
100g	2.8g	11%
185g	5.2g	21%

(Source)

How to Add to the Diet:

Boil quinoa with twice the milk or water as much quinoa, eat it in place of pasta or rice.

OR

Add quinoa in place of whole-grain salad with sliced tomato and cucumber, olive oil and a bit of lemon to make it refreshing dish

OR

Use quinoa flour in gluten-free baking.

Fruits & Vegetables

Fruits and vegetables are an important part of a healthy diet. Not only they are rich in fiber but they also provide important vitamins, minerals, and plant chemicals.

Consumption of abundant amounts of fruits and vegetables is useful for preventing or treating many health problems such as cardiovascular disease, stroke, some form of cancers, hypertension, osteoporosis, and other diet-related diseases.

Fruits & vegetables are also beneficial in reducing weight as they help to keep appetite in control which as a result, helps to avoid eating unhealthy foods. Along with this, they are also low in fat, salt & sugar.

According to the WHO (World Health Organization), consuming 05 to 08 portions (400 – 600 g) of fruits and vegetables daily will be useful for preventing many health-related diseases.

Generally, the darker the color of the vegetable, the higher the fiber content.

Fruits & Vegetables Fiber Rich Indian Foods are:

8. Apple

Apples are one of the popular fruits, containing dietary fiber, potassium, antioxidants, and vitamins.

Not only they are crunchy, sweet and juicy, but they can also help to protect against diseases such as cancer, obesity, diabetes, and heart diseases.

While selecting apple, choose those which feel firm after pressing the skin. Avoid noticeably soft apples, having dark brown spots, or indent easily after pressing the skin.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.7g	3%
100g	2.4g	10%
223g	5.4g	21%

(Source)

How to Add to the Diet:

Eat raw or chopped them and add to salads

OR

Eat an apple first thing in the morning after waking up

OR

Apply peanut butter to the chopped apple and eat as a side dish.

9. Kiwi or Kiwifruits

Despite small in size, Kiwis are packed with important nutrients. They have fuzzy brown skin, bright green flesh, and small black seeds. Generally, only the green flesh is eaten, but if they are organically produced then the skin is also edible.

Kiwis are a good source of dietary fiber, vitamin E, antioxidants and an excellent source of vitamin C and vitamin K. They help to reduce blood pressure, improve respiratory health, boost wound healing, and maintain bowel health and more.

Choose fragrant, slightly soft kiwis and reject with bruised, shriveled, or has mold.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.8g	3%
100g	3g	12%
177g	5.3g	21%

(Source)

How to Add to the Diet:

Organic kiwis can be eaten raw with skin

OR

Sliced kiwi can be added to fruit salad, various desserts or smoothies.

10. Pineapple

Pineapple is a delicious tropical fruit with plenty of healthy nutrients. It is a great source of fiber, vitamin C, antioxidants, manganese and bromelain (an enzyme).

Pineapple is known to improve various health conditions such as aiding digestion, boosting immunity, promotes healthy bones, and prevents cancer and diabetes.

It is available to enjoy in solid, dried, and juice forms.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.4g	2%
100g	1.4g	6%
177g	2.3g	9%

(Source)

How to Add to the Diet:

Add pineapple to the fruit salad

OR

Make pineapple juice and drink in the morning

OR

Add pineapple to Greek yogurt or smoothies.

11. Pomegranate

Pomegranate is a paradise fruit that has been eaten for various health benefits. Nowadays, the juice of this fruit is mostly consumed as a part of a healthy diet.

Pomegranate is a good source of fiber, vitamin C, antioxidants, calcium, potassium, and iron. Consuming pomegranate has shown to lower the risks of various diseases such as cancer, blood pressure, heart disease, and bad digestion.

Select pomegranate with skin firm and shiny, and feels heavy for its size.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	1.1g	4%
100g	4g	16%
282g	11.3g	45%

(Source)

How to Add to the Diet:

Add the pomegranate seeds to yogurt, oatmeal or desserts

OR

Add the pomegranate seeds to green or fruit salads

OR

Eat it fresh from the fruit or prepare pomegranate juice.

12. Watermelon

Despite having around 90% water content, watermelon also provides important nutrients. It is one of the lowest in calories and contains fiber, vitamin A & C, antioxidants, magnesium, and potassium.

Although watermelon is a seasonal food in India. Due to the prevalence of organic farming, now watermelon is available all season in most of the cities in India.

Select watermelon with dark green, dull and yellow spots outside and it should feel heavy of its size.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
100g	0.4g	2%
154g	0.6g	2%
286g	1.1g	5%

(Source)

How to Add to the Diet:

Prepare watermelon juice and mix with orange juice to get a tangy taste

OR

Add diced watermelon with fruit salads

13. Grapes

Grapes are one of the most versatile fruits on earth. They are used in a wide range of popular foods including raisins, jam, juice, jelly, and wine.

Grapes are eaten to achieve various health benefits. They are beneficial in improving eye health, help healthy heart, boost memory, improve digestion, and anti-diabetic. They are a great source of fiber, polyphenols, vitamin C & K, copper, iron, and manganese.

There are more than 20 varieties of grapes available in India. While picking grapes at grocery stores, look for grapes that are firm, plump and with consistent color throughout. Reject those which are shriveled at the meeting point of stem.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.3g	1%
100g	0.9g	4%
151g	1.4g	5%

(Source)

How to Add to the Diet:

Add grapes to vegetable or fruit salads

OR

Use grape juice to add with smoothies

OR

Add grape jam or jelly to the breakfast toast.

14. Orange

Oranges are citrus fruit known mostly for vitamin C and skin healthy fruit. They are a great source of fiber, calcium, thiamine, folate, and antioxidants.

Oranges are known to improve various health conditions such as cancer, blood pressure, heart disease, skin health, kidney stone, and diabetes.

Choose oranges with firm and finely textured skin and that feel heavy for their size.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.7g	3%
100g	2.4g	10%
180g	4.3g	17%

(Source)

How to Add to the Diet:

Add sliced oranges to the salads

OR

Drink orange juice every morning with breakfast.

15. Banana

An instant energy booster, bananas are also healthy and delicious. Bananas are rich in fiber, potassium, manganese, vitamin B6 & C, and natural sugars.

They are known to improve digestion, support a healthy heart, aid in weight loss, reduce blood sugar levels and help with the production of white blood cells.

Pick banana with plump, bright-yellow color with a little texture of green at each end. Avoid bananas with bruises, moist or dark areas on the skin.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.7g	3%
100g	2.6g	10%
150g	3.9g	16%

(Source)

How to Add to the Diet:

Add banana to yogurt, cereal, and smoothies

OR

Add sliced banana to oatmeal to make a delicious and nutritious breakfast.

16. Potatoes

The most consumable and one of the cheapest staple vegetables both in India and the world. Potatoes can be found as one of the ingredients in recipes from breakfast to dinner. It is due to the many healthy nutrients they provide.

Potatoes are packed with fiber, vitamins, minerals, and antioxidants and are naturally gluten-free.

They are easily available in red, white, yellow or blue/purple color in every grocery store or online.

Fiber Content:

Serving Size (baked)	Fiber	%DV (Daily Value)
28g	0.6g	2%
100g	2.2g	9%
138g	3g	12%

(Source)

How to Add to the Diet:

First, boil or steam potato and then sliced it and seasoned with extra virgin olive oil

OR

Make paratha stuffed with potato and eat in the morning.

17. Bitter Gourd (Karela)

Bitter gourd or Karela has long been traditionally used as medicinal food since ancient times. It has known to have antibacterial, antifungal, antiviral, and antiparasitic.

It contains many important nutrients including dietary fiber, vitamin C and A, folate, zinc, iron, and potassium. Selecting the bright green skin with white flesh will provide the maximum benefits.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.8g	3%
100g	2.8g	11%
124g	3.5g	14%

(Source)

How to Add to the Diet:

Make bitter gourd juice along with fruits and vegetables for a nutrient-packed beverage

OR

Make bitter gourd juice and add some honey or jaggery to it.

18. Beetroot (Chukandar)

Beetroots are famous for their healing and health improving properties. They can reduce blood pressure, increase blood flow, and improve stamina.

This root vegetable is packed with essential nutrients, and are a great source of fiber, folate, manganese, potassium, iron, and vitamin C.

Beetroot juice is very famous and can be found in almost all juice centers in the market.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.8g	3%
100g	2.8g	11%
136g	3.8g	15%

(Source)

How to Add to the Diet:

Add them into a salad

OR

Blend them into soups and smoothies

OR

Pickle them to make a tasty addition to the dishes.

19. Ladyfinger/Okra (Bhindi)

Ladyfinger is a common vegetable in India, usually served as aloo bhindi, bhindi ki sabzi, and bhindi fry.

It is rich in fiber, magnesium, vitamin C, K, and A, folate, and antioxidants.

It can be bought from all vegetable markets locally as well as in the supermarkets.

Fiber Content:

Serving Size (cooked)	Fiber	%DV (Daily Value)
28g	0.7g	3%
80g	2g	8%
100g	2.5g	10%

(Source)

How to Add to the Diet:

Prepare bhindi masala by adding spices, onions, and tomatoes

OR

Fry bhindi in olive oil and add onions and tomatoes and serve with soft chapatis or phulkas.

20. Spinach (Paalak)

Famous for improving eye health, spinach is also helpful in improving skin, hair and bone health.

Spinach is a very good source of dietary fiber, zinc, phosphorus, vitamin A, C & K, and choline. It is also one of the best sources of potassium and magnesium, two very important nutrients necessary for maintaining good health.

Choose spinach with leaves that are dark green and avoid yellowing leaves.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.6g	2%
100g	2.2g	9%
284g	6.2g	25%

(Source)

How to Add to the Diet:

Add fine cut spinach with salad

OR

Add spinach to green juice or smoothies.

21. Tomatoes

People generally believe by eating tomatoes will improve skin health. It is why tomatoes are used as cleansers or masks on the face. They have lycopene, an antioxidant that helps to give clean and glowing skin.

Tomatoes are also a rich source of fiber, protein, vitamin C, calcium, potassium and phosphorous.

Nowadays, tomatoes are cultivated by using chemicals, so always choose organic tomatoes.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.3g	1%
100g	1.2g	5%
180g	2.2g	9%

(Source)

How to Add to the Diet:

Add one tomato to the salads of cucumber and onion

OR

Add sliced tomato to sandwiches and wraps.

22. Cucumber

Cucumber, a popular vegetable has been traditionally used in Indian medicine since ancient times. It is very high in water content and very low in calories.

It is also a good source of fiber, vitamin A, pantothenic acid, magnesium, phosphorus and manganese, and a very good source of vitamin C, vitamin K, and potassium.

Always look for cucumber with dark green without any yellow spots, blemishes or soft spots.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.1g	1%
100g	0.5g	2%
301g	1.5g	6%

(Source)

How to Add to the Diet:

Eat one cucumber every morning half an hour before breakfast

OR

Add sliced cucumber with tomatoes and olive oil as a side dish with the meals.

23. Carrot

Carrots are known to improve eye vision. It is due to beta-carotene (vitamin A) they contain.

They also contain both soluble and insoluble fiber and a good source of vitamin K, potassium and antioxidants.

Fresh carrots are available in the Indian markets around the season. While buying, look for medium size with bright color and firm texture with smooth skin.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.8g	3%
100g	2.8g	11%
128g	3.6g	14%

(Source)

How to Add to the Diet:

Use shredded carrots in salads or wraps

OR

Add carrots in salads of cucumber, tomato, and onion.

24. Cauliflower (Gobhi)

Cauliflower is one of the common vegetables used in Indian cooking. Despite prepared as gobhi paratha or regular side dish, cauliflower is an extremely healthy vegetable.

It is packed with various phytochemicals, fiber, vitamins, and antioxidants.

While selecting cauliflower select that with firm and dense heads and with no dark spots. Check leaves as well, the color should be fresh and vibrant. Reject cauliflower with soft, blemishes, and brownish head.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.8g	3%
100g	2.5g	10%
265g	6.6g	27%

(Source)

How to Add to the Diet:

Boil cauliflower and add with salads

OR

Add shallow or deep-fried cauliflower florets with or without marination to the dish.

25. Broccoli

Broccoli is an edible green plant in the cabbage family that resembles cauliflower. It is found either with purple or green flower buds.

Broccoli is known as a heart-healthy vegetable due to its nutrient contents, including fiber, vitamin C, E & K, magnesium, and potassium.

Choose broccoli with tight and firm heads, and green florets. Reject broccoli with yellow florets or brown stems.

Fiber Content:

Serving Size (cooked)	Fiber	%DV (Daily Value)
28g	0.9g	4%
100g	3.3g	13%
280g	9.2g	37%

(Source)

How to Add to the Diet:

Add boiled broccoli into salad and drizzled with extra virgin olive oil

OR

Roast broccoli and seasoned with olive oil, salt, paper, and garlic.

Legumes & Pulses

Legumes and pulses are one of the most commonly used food in the Indian diet. They provide fiber, protein, carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous.

Legumes are edible seeds or pods of the plants. Whereas, pulses are part of the legume family, which refers only to the dried seed that grows in a pod.

They provide many health benefits which include lowering cholesterol levels, reducing heart disease risk, decreasing blood sugar levels and increasing healthy gut bacteria.

The Dietary Approaches to Stop Hypertension (DASH) diet recommends the consumption of 5 to 6 servings of legumes per week. Whereas 1 serving of pulses per day for non-vegetarians and 2 servings of pulses per day for vegetarians.

Legumes & Pulses Fiber Rich Indian Foods are:

26. Green Beans

One of the oldest cultivated legumes, green beans are a good source of dietary fiber, vitamins, and minerals.

For the best source of nutrients look for the bright green and free of black spots and choose fresh or frozen greens beans for cooking.

Fiber Content:

Serving Size (cooked)	Fiber	%DV (Daily Value)
28g	1g	4%
100g	3.4g	14%
110g	3.7g	15%

(Source)

How to Add to the Diet:

Toss blanched or steamed green beans to a green salad

OR

Sauté fresh green beans in olive oil, garlic, and red pepper flakes.

27. Soybean

Soybeans are a type of legumes which are known as an oilseed.

They are high in fiber and phytoestrogens, low in saturated fat, cholesterol-free, good antioxidant agent and a good source of omega-3 fatty acids.

Mainly found in the market as raw, roasted granules, soy sauce, and milk form.

Fiber Content:

Serving Size (cooked)	Fiber	%DV (Daily Value)
28g	1.7g	7%
100g	6g	24%
110g	10.3g	41%

(Source)

How to Add to the Diet:

Take 1 cup of presoaked soybeans and add it to 4 cups of hot water. Add 1 teaspoon of salt and cook them on high for 40 to 45 minutes. Eat them as it is, or can be added to soup, sauce or salad.

28. Green Peas (Matar)

Green peas are generally used to add flavor and texture to most of the Indian dishes. They are a good source of fiber and low in fat. They also have other beneficial nutrients such as iron, calcium, folate, vitamin B, C and K, manganese, and potassium.

Although green peas are winter season food, but they are available in dried form in the local market and frozen form in the supermarket or online throughout the year.

Fiber Content:

Serving Size (cooked)	Fiber	%DV (Daily Value)
28g	1.5g	6%
100g	5.5g	22%
253g	13.9g	56%

(Source)

How to Add to the Diet:

Frozen green peas are better and retain their color, texture, and flavor. Take frozen green peas and boil in water till tender. Add cooked green peas into rice or with green salads.

29. Kidney Beans (Rajma)

Kidney beans are a variety of common bean and named due to its resemblance in shape to the kidney. It is a popular Indian vegetarian dish and commonly served with rice.

It is one of the richest sources of fiber and also a good source of protein, folate, iron, phosphorous, copper and manganese.

Mainly found as raw or steamed as brownish-white or red color in the market.

Fiber Content:

Serving Size (cooked)	Fiber	%DV (Daily Value)
28g	2.6g	10%
100g	9.3g	37%
177g	16.5g	66%

(Source)

How to Add to the Diet:

Take 1 cup of presoaked kidney beans and boil it in 3 cups of water until softened. In a separate pot, prepare chopped garlic, onion, pepper or other aromatic vegetables in olive oil. Add all in a large pan and cook them for 3 minutes over medium heat. Season with salt and a teaspoon of garam masala and eat with rice or roti.

30. Chickpeas (Kabuli Chana)

Chickpeas are popularly known as garbanzo beans and one of the oldest edible seeds in the legume family.

Along with dietary fiber, they also contain protein, polyunsaturated fatty acids, vitamins, and minerals.

These nutty taste food can be easily found in any grocery store. They are sold as raw or roasted form and can also be made sprouted chickpeas.

Fiber Content:

Serving Size (cooked)	Fiber	%DV (Daily Value)
28g	2.1g	9%
100g	7.6g	30%
164g	12.5g	50%

(Source)

How to Add to the Diet:

Take 2 cups of dry chickpeas and soak with water for at least 4 hours or overnight. First, cook chickpeas with olive oil until softened. Add ¾ teaspoon chili powder, ¼ teaspoon onion, and garlic powder, ¼ teaspoon black pepper and salt to taste. Bake them until it turns into a glorious golden brown.

31. Peanut

Peanuts are popular for their unique taste and texture. They are nutrient-dense and provide fiber, protein, healthy fats, vitamin E, niacin, potassium, calcium, and iron.

Peanuts help maintain a healthy weight, managing sugar levels, supporting a healthy heart and prevent gallstone.

They can be bought in many forms including raw, roasted, salted, and peanut butter.

Fiber Content:

Serving Size (dry-roasted)	Fiber	%DV (Daily Value)
28g	2.2g	9%
100g	8g	32%
146g	11.7g	47%

(Source)

How to Add to the Diet:

Add them as a snack

OR

Add peanut to salads

OR

Add peanut butter to toast or bread.

Nuts and Seeds

Although nuts and seeds are high in fats, but all are healthy fats such as monounsaturated fatty acids, polyunsaturated fatty acids, and omega-3 fatty acids.

They are an excellent source of fiber, protein, vitamins, and minerals.

Nuts are useful in reducing many cardiovascular risk factors. Whereas, seeds are beneficial in reducing the risk of high cholesterol, constipation, obesity and type 2 diabetes.

The American Heart Association recommends eating about four servings of unsalted nuts per week.

Whereas, a general guideline to intake seeds is around 2 tablespoons per day.

Nuts & Seeds Fiber Rich Indian Foods are:

32. Almonds

Almonds are portable, delicious and power-packed with important nutrients. They are rich in fiber, protein, healthy fats, antioxidants, vitamin E and manganese.

Almonds are known to provide various health benefits including lowering blood pressure and cholesterol, reduce cancer risk, improve heart health and boost bone health.

They are available in the market as almond milk, oil, salted, unsalted, raw, or roasted.

Fiber Content:

Serving Size	Fiber	%DV (Daily Value)
28g	3.4g	14%
100g	12.2g	49%
143g	17.4g	70%

(Source)

How to Add to the Diet:

Take 4 almonds and soak in the water overnight and eat in the morning

OR

Add them to sweet or savory dishes

OR

Take almond butter without sugar and add to toast or bread.

33. Coconut

Being used for its milk, water, oil, and tasty flesh, coconut is extremely healthy. It provides various health benefits such as lowering cholesterol, anti-diabetic, improves heart health, controls sugar level, and aids in weight loss.

Coconut is a rich source of fiber, protein, healthy fats, selenium, iron, potassium, and antioxidants.

It is available in the market as raw, dried, oil, or milk form.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	2.5g	10%
45g	4g	16%
100g	9g	36%

(Source)

How to Add to the Diet:

Add coconut oil to soups, sauces or baked foods

OR

Eat raw coconut flesh

OR

Add shredded coconut to the oatmeal or yogurt.

34. Cashew

Cashews are known for their delicate flavor and are nutritionally dense nuts. They are rich in fiber, protein, healthy fats, calcium, magnesium, phosphorous, and zinc.

Eating Cashews in moderation provides many health benefits such as reduce the risk of cataracts, improve heart health, help weight loss and prevent blood diseases.

They are sold as raw, roasted, salted or unsalted forms.

Fiber Content:

Serving Size (raw)	Fiber	%DV (Daily Value)
28g	0.9g	4%
100g	3.3g	13%

(Source)

How to Add to the Diet:

Use them as a snack

OR

Add them to salads, smoothies or stir-fries

35. Flaxseeds

Flaxseeds have long been valued as heart-healthy food due to its omega-3 content. They are packed full of other nutrients such as fiber, protein, antioxidants, thiamin, folate, calcium, magnesium, and potassium.

Flaxseeds are linked with many health benefits such as improving digestion, preventing heart disease, cancer, and constipation.

Flaxseeds come with brown or yellow color and are available in the form of seeds, oils, powder, tablets, and flour.

Fiber Content:

Serving Size (1 tsp)	Fiber	%DV (Daily Value)
3g	0.9g	4%
7g	1.9g	8%
10g	2.8g	11%

(Source)

How to Add to the Diet:

Add them with breakfast cereals or smoothies or yogurt

OR

Add them to water and drink it

OR

Drizzle flaxseed oil as a dressing on salad.

 

Also Read: 

• 24 High Protein Rich Foods for Vegetarians in India
• Top 11 Indian Home Remedies to Lose Weight Fast