57 Soluble Fibre Indian Diet Recipes

Tarla Dalal's amazing collection features over 57 delicious Indian vegetarian recipes packed with high soluble fibre goodness – think tasty options like oats upma, barley idli, rajma curry, oats khichdi, and more. These everyday Indian dishes turn simple meals into super-healthy powerhouses that support better digestion, heart health, and overall wellness. Easy to make, super flavorful, and great for you – give them a try, and your body will thank you! 

 Dietary Fibre is a plant based nutrient also known as Fibre or roughage. Plant based nutrients come from fruits, vegetables, whole grains, dals and tubers.

Soluble fiber helps lower cholesterol levels and regulate blood sugar. It's particularly beneficial for individuals with heart disease and diabetes.

Rajma Salad Healthy Rajma Salad

There are two parts to fibre, soluble fibre which is sticky and dissolves in water and insoluble fibre which does not dissolve in water and goes through your stomach without being broken down.

oats methi muthia recipe | steamed Gujarati savoury snack | healthy oats fenugreek dumplings

Soluble Fibre Indian Food list:

oatmeal almond milk with oranges recipe | healthy breakfast recipe | orange chia seeds overnight oats | high protein Indian vegetarian breakfast recipe

What is Soluble Fibre?

Think of Oats when you add water or milk to it. It gets sticky or gooey and that is what Soluble Fibre is.

Hence the soluble fibre attracts water and slows down digestion. Having soluble fibre which turns like a gel like substance in the intestines can reduce your bad cholesterol (LDL cholesterol).

oats dosa recipe | oats dosa for weight loss | Indian oats dosa with urad dal | oats dosa – healthy breakfast

Getting your soluble fibre through foods results in you getting more nutrients from plant based foods versus taking supplements.

Oats, the power house of soluble fiber

There are so many healthy oats recipes to have.

Oats khichdi  far better than regular khichdi which is made of rice.

oats khichdi recipe | healthy Indian oats khichdi | oats moong dal khichdi | how to make oats khichdi for weight loss

oats upma | oats upma with vegetables | healthy Indian oats upma |  quick oats upma for diabetes, heart,  blood pressure |

Oats Upma is an excellent choice for those managing diabetes, heart health, hypothyroidism, and blood pressure. Made with quick cooking oats, a rich source of soluble fiber (beta-glucan), it helps control blood sugar levels, reduce cholesterol, and improve digestion. The use of olive oil instead of saturated fats supports heart health, while the addition of turmeric, mustard seeds, and curry leaves provides anti-inflammatory and antioxidant benefits. Ingredients like carrots, green peas, and onions add essential vitamins and minerals, supporting thyroid balance and overall metabolism. By keeping salt restricted and using fresh coriander for garnish, this wholesome dish becomes a perfect, light, and nourishing meal for those looking to maintain steady energy levels and healthy weight management.

Oats are a great way to start a healthy breakfast in the morning with oats almond milk with apples , healthy peanut butter with oatmeal and almond milk or oatmeal almond milk with oranges. 

oatmeal almond milk with apples | oats with apples and almond milk | vegan oatmeal with apples

Barley is a must addition to your soluble fiber diet

Barley is often recommended as a healthy alternative to other grains like wheat and rice as it is a good source of soluble fibre.

We have used barley extensively in Indian cooking. From barley khichdi, barley and moong dal khichdi to barley idli to mysore barley dosa.

Mysore Barley Dosa

Also mushroom barley soup is a great way to start your meal. 

barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast | 

barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast

Soluble Fiber and Insoluble fibre:

A healthy diet should contain both Soluble Fiber and Insoluble Fiber. Total Fibre or Dietary Fibre is a combination of Soluble Fibre and Insoluble Fibre. The US recommended daily allowance (RDA) for Women (18 to 50) is 25 grams and 21 grams (51 years plus). US RDA for Men is 30 to 38 grams. The thumb rule is that for every 1,000 calories consumed you need 14 grams of fibre.

apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake

Benefits of Soluble Fiber

1. Reduces Cholesterol: Soluble fibre may reduce the absorption of cholesterol. Hence lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease.

oats apple almond milk smoothie recipe | Indian apple and oats breakfast smoothie | healthy cinnamon apple smoothie with oats

2. Good for Diabetic: Regulate blood sugar for people with diabetes as it slows down the blood sugar release.

dates and oats kheer | oats and dates payasam | healthy dates and oats kheer

3. Soluble Fibre helps in better absorption of nutrients.

4. They bind with fatty acids.

apple cinnamon oatmeal recipe | healthy instant oatmeal | dates apple oatmeal

5. Good for Weight Loss : Keeps you lean. As soluble fibre turns sticky when mixed with water, it delay stomach emptying time which hence makes you feel fuller and makes you then eat less.

oats idli recipe | instant oats idli | healthy oats idli for diabetics, heart, low cholesterol, blood pressure | how to make oats idli

6. Soluble fibre is great to treat diarrhoea and constipation.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |  Rajma and kabuli chana both contain insoluble fibre.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers

FAQs

1. What is soluble fibre?

Soluble fibre is a type of dietary fibre that dissolves in water to form a gel-like substance in your digestive system. It slows down digestion, helps trap cholesterol and sugars, and supports gut health – unlike insoluble fibre, which adds bulk and speeds things up.

2. What are the main benefits of soluble fibre?

It lowers cholesterol (especially LDL or "bad" cholesterol), stabilizes blood sugar levels to help manage or prevent diabetes, promotes a feeling of fullness for easier weight loss, improves digestion (helping with both constipation and diarrhoea), and reduces the risk of heart disease.

3. How does soluble fibre help with diabetes and blood sugar control?

By slowing the absorption of sugar, it prevents sharp spikes in blood sugar after meals, making it easier to manage diabetes. Foods like oats, barley, and beans are great choices for steady energy and better glucose control.

4. Can soluble fibre really aid weight loss?

Yes! It keeps you feeling full longer by delaying stomach emptying, which reduces cravings and overall calorie intake – turning everyday meals into satisfying, low-calorie options without feeling deprived.

5. What are some top Indian foods rich in soluble fibre?

Everyday heroes include oats, barley (jau), rajma (kidney beans), chawli (black-eyed beans), apples, pears, bananas, oranges, carrots, broccoli, lentils (like moong dal), and seeds like flaxseed or pumpkin seeds. These fit perfectly into Indian cooking!

6. What kind of recipes are included in this Tarla Dalal collection?

Over 57 tasty Indian vegetarian recipes focused on soluble fibre, such as oats upma, oats khichdi, barley idli, rajma curry, oats idli, barley khichdi, mushroom barley soup, and even sweet treats like dates and oats kheer or apple cinnamon oatmeal.

7. Are these recipes suitable for daily Indian meals?

Absolutely – they're easy, flavorful twists on classics like upma, idli, khichdi, and dosa, using familiar ingredients. They're great for breakfast, lunch, dinner, or snacks, and many suit conditions like diabetes, high cholesterol, or heart health.

8. How much soluble fibre should I aim for daily?

Aim for 5–10 grams of soluble fibre per day (part of a total 25–38g fibre intake, depending on age/gender). Start gradually with whole foods to avoid bloating, and pair with plenty of water for the best results.

Enjoy our Soluble Fiber Indian Foods, Soluble fibre Food List, Recipes and other fibre articles below.

Happy Cooking!

Insoluble Fiber Diet Recipes
High Fiber Recipes

High Fiber Recipes

High Fiber Breakfast

High Fiber Lunch

High Fiber Main Dish, Dinner

High Fiber Recipes for Constipation

High Fiber Recipes for Diabetes

High Fiber Recipes for Pregnancy

High Fiber Recipes for Weight Loss

High Fiber Salads

High Fiber Snacks

High Fiber to Lower Cholesterol

High Fiber Vegetable, Vegetarian

Insoluble Fiber Foods