Jul 06, 2025

Aarushi Bhadury

High Fiber Indian Foods You Should Try

​Lentils (Dal) ​

A staple in almost every Indian household, various dals like Toor dal, Moong dal, Masoor dal, and Urad dal are incredibly rich in fiber and protein. They're often cooked into comforting, flavorful stews.

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​Chickpeas (CholeChana) ​

Found in popular dishes like Chole Bhature or Chana Masala, chickpeas are not only versatile but also an excellent source of dietary fiber. They contribute to gut health and satiety.

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​Whole Wheat RotiChapati ​

Unlike refined white bread, rotis made from whole wheat flour retain their bran and germ, making them a good source of fiber. They're a healthier alternative to white flour breads.

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​Oats DosaUpma ​

While traditional South Indian breakfasts like dosa and upma can be made from refined grains, versions using oats significantly increase the fiber content. They offer a wholesome start to your day.

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​Fenugreek Leaves (Methi) ​

These leafy greens are often used in Indian cooking, whether in curries, parathas, or sabzis. Methi is not only flavorful but also provides a good amount of fiber and other nutrients.

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​Lady's Finger (Bhindi) ​

Also known as okra, bhindi is a common vegetable in Indian dishes like Bhindi Masala. It's a fantastic source of dietary fiber, promoting healthy digestion.

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​Brown Rice ​

A healthier alternative to white rice, brown rice retains its outer layers, which are rich in fiber. It's often used in biryanis, pulao, or as a side dish.

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​Beans (Rajma, LobiaBlack-eyed Peas) ​

Kidney beans (Rajma) and black-eyed peas (Lobia) are popular in North Indian cuisine and are powerhouses of fiber and plant-based protein. They make for hearty and nutritious meals.

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​Barley (Jau) ​

Though less common than wheat or rice, barley is a highly fibrous grain that can be used in soups, stews, or even as a rice substitute. It's excellent for digestive health.

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​Guava (Amrood) ​

This tropical fruit, widely available in India, is exceptionally high in dietary fiber, especially if eaten with its seeds. It makes for a refreshing and healthy snack.

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