Soluble Fiber Indian Foods, Soluble fibre Food List + Recipes

Soluble Fiber Indian Foods, Soluble fibre Food List, Recipes. 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.

  Rajma Salad Healthy Rajma Salad

There are two parts to it, 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

57 Soluble Fibre Indian Foods:

1.	Oats	20.	Alfalfa	39.	Peanut
2.	Oatmeal	21.	Pumpkin Seeds	40.	Pinto bean
3.	Barley	22.	Sunflower Seeds	41.	Red eye bean
4.	Lentils	23.	Baby lima bean	42.	Rajma
5.	Pears	24.	Black bean	43.	Snow pea
6.	Brussels Sprouts	25.	Chawli	44.	Soyabeans
7.	Broccoli	26.	Broad bean	45.	White kidney bean
8.	Cabbage	27	Chick peas	46.	Figs
9.	Sweet Potatoes	28.	Fava bean	47.	Peaches
10.	Avocados	29.	French green bean	48.	Papaya
11.	Onions	30.	Green bean	49.	Strawberries
12.	White Rice	31.	Green and yellow peas	55.	Bananas
13.	Ground Flaxseed	32.	Kale	51.	Dates
14.	Peanuts	33.	Pea bean	52.	Spinach
15.	Almonds	34.	Lima bean	53.	Carrots
16.	Green Peas	35.	Mexican black bean	54.	Parsnips
17.	Beans	36.	Mexican red bean	55.	Steel Cut Oats
18.	Oranges	37.	Mung bean	56.	Zucchini
19.	Apples	38.	Navy bean	57.	Squash

Oatmeal Almond Milk with Oranges, Healthy Breakfast

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).

Healthy Oats Dosa

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

Oats Khichdi

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 upma made with green peas is far healthier than rava upma.

Oats Upma

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, Healthy Vegan Breakfast

Barley is a must addition to your soluble fiber diet

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

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 and Oats Milkshake

6 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 Healthy Smoothie

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

Oats and Dates Kheer, Healthy Indian Dessert Without Sugar

3. Soluble Fibre helps in better absorption of nutrients.

4. They bind with fatty acids.

Healthy Instant Oatmeal Recipe, Healthy Breakfast

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

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

Antioxidant, Protein Rich Healthy Lunch Salad

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