High Fiber Foods India: Best Indian Foods Rich in Fibre

High Fiber Foods India: Best Indian Foods Rich in Fibre

By InstaCuppa Team  |  May 2026  |  Last updated: 29 September 2026  |  9 min read

Many people in India do not eat enough fibre. The World Health Organization says adults need at least 25 g of natural fibre a day. Many of us eat less than that. Low fibre can add to hard stools, and to hunger that comes back soon after a meal.

The good news: Indian food has many rich fibre sources. Dal, vegetables, millets, and fruits can all be high in fibre. You do not need to buy expensive supplements. You just need to eat the right Indian foods in the right amounts.

This guide covers the best high fibre Indian foods, how much fibre they have, and how to add them to your daily meals. Every number comes from IFCT 2017, the Indian Food Composition Tables of ICMR-NIN. IFCT gives fibre per 100 g of RAW food. Cooked food holds water, so it has less fibre per 100 g.

Why Fibre Is So Important

Fibre is the part of plant food that your body cannot break down. It passes through your stomach, small gut, and large gut mostly unchanged. But as it moves through, it does a lot of important work.

There are two types of fibre:

Soluble fibre mixes with water and forms a gel in your gut. This gel slows down how fast food moves through, which can keep you full longer and slow the rise in blood sugar. The thicker the gel, the bigger the effect. A 2017 review by McRorie and McKeown found that gel-forming fibres, like beta-glucan in oats and psyllium in isabgol, lower cholesterol and help blood sugar. Soluble fibres that do not form a gel did not show these benefits. So oats and isabgol are the best-studied fibre foods for the heart and for blood sugar.

Insoluble fibre does not mix with water. It adds bulk to stools and helps them move through the large gut faster. This can help prevent hard stools. In IFCT, most of the fibre in vegetables, grains and dals is insoluble. One odd fact from the same 2017 review: coarse wheat bran helps stools, but very fine bran can even be constipating.

Both types are important. Indian food has both in large amounts if you eat the right things.

Best High Fibre Indian Foods

1. Rajma (Kidney Beans) — 16.6 g per 100 g raw

Rajma is one of the highest fibre foods in Indian cooking. IFCT 2017 lists red rajma (code B020) at 16.6 g of fibre per 100 g of dry beans. Boiled rajma holds a lot of water, so it has less per 100 g: USDA FoodData Central (FDC ID 175194) lists 7.4 g for boiled red kidney beans. It is also high in plant protein, and it is a filling food. Eat rajma at least twice a week. Rajma chawal is one of the most fibre-rich meals you can make at home. Keep the skins on. Whole pulses with skin have far more fibre than split, skinned dal: IFCT lists whole moong at 17.0 g (B011) and moong dal at 9.4 g (B010).

2. Chana Dal — 15.2 g per 100 g raw

Chana dal is the best common dal for fibre. IFCT gives it 15.2 g per 100 g raw (B001). That is more than masoor dal at 10.4 g (B013), moong dal at 9.4 g (B010), or toor dal at 9.1 g (B021). It is a filling, low-cost food. Eat chana dal 3 to 4 times a week. Use it in dal, khichdi, or chana dal soup. Whole chana is even higher in fibre because you eat the whole seed including the skin: IFCT lists whole Bengal gram at 25.2 g (B002).

3. Jowar — 10.2 g per 100 g

Jowar (sorghum) is one of the fibre-rich grains of India. IFCT lists it at 10.2 g per 100 g (A005). That is far more than milled rice at 2.8 g (A015) or maida at 2.8 g (A018). Whole wheat atta is about the same, at 11.4 g (A019). So jowar roti is not higher in fibre than atta roti. It is a good swap for variety. It is also gluten-free, which matters for people who must avoid gluten. Try 2 jowar rotis at dinner a few times a week. Read more in our jowar benefits guide.

4. Bajra — 11.5 g per 100 g

Bajra (pearl millet) has 11.5 g of fibre per 100 g in IFCT (A003). That is a little more than atta (11.4 g), ragi (11.2 g, A010) or jowar (10.2 g). Two grains in IFCT are higher: barley at 15.6 g (A004) and dry maize at 12.2 g (A006). Bajra roti is a winter favourite in many homes. It is filling and cheap. See our bajra benefits guide. Add bajra to your meal rotation especially in the cooler months. Mix bajra flour with a little wheat flour if the taste is too strong at first. Over time, most people come to prefer bajra roti.

5. Methi (Fenugreek Leaves) — 4.9 g per 100 g

Methi leaves and methi seeds are both high in fibre. IFCT lists fresh methi leaves at 4.9 g per 100 g (C020). The seeds are far higher: 47.6 g per 100 g, of which 19.9 g is soluble fibre (G026). But you eat seeds by the teaspoon, not by the bowl. Eat methi sabzi, methi paratha, or methi dal at least twice a week. You can also add fresh methi leaves to roti dough for a very easy and tasty way to increase fibre intake.

6. Oats — 10.1 g per 100 g dry

IFCT 2017 has no row for oats, so this figure is from USDA FoodData Central (FDC ID 173904): 10.1 g per 100 g of dry rolled oats. The main fibre in oats is called beta-glucan. It forms a thick gel, and gel-forming fibres are the ones with good evidence for cholesterol and blood sugar. Eat 1 bowl of plain oats in the morning. Cook with water or milk. Do not add sugar. Add vegetables for a savoury version. A 40 g bowl of dry oats gives about 4 g of fibre. Give it a few weeks and see how full you feel through the morning.

7. Isabgol (Psyllium Husk) — Mostly Fibre (Check Your Pack)

Isabgol is the most concentrated fibre source in most Indian kitchens. It is a gel-forming, soluble fibre. IFCT 2017 has no isabgol row, and we could not find a trusted per-100 g figure, so read the fibre line on your pack. Mix 1 tsp in water before meals or before bed. The research is good. A 2022 review of 16 trials (1,251 adults) found psyllium helps constipation, best at more than 10 g a day for at least 4 weeks. It also caused more gas. A 2018 review of 28 trials found about 10 g a day lowered LDL cholesterol. A 2015 review found it helped blood sugar in people with type 2 diabetes, but did not lower it in people with normal blood sugar. Always drink a full glass of water with it. Start with 1 tsp per day. If you take medicines or have a gut problem, ask your doctor first. It is an easy way to add fibre for anyone who struggles to eat enough fibre-rich foods.

8. Drumstick (Moringa / Sahjan) — 6.8 g per 100 g

Drumstick is one of the most fibre-rich vegetables in India. IFCT lists drumstick pods at 6.8 g per 100 g (D046). The leaves have even more: 8.2 g (C019). Drumstick sabzi or drumstick in sambar is a traditional South Indian habit that has a very good nutritional reason behind it. Eat drumstick at least once a week if you can get it fresh.

9. Guava — 7.4 to 8.6 g per 100 g

Guava is one of the highest fibre fruits commonly eaten in India. IFCT lists white guava at 8.6 g per 100 g (E028) and pink guava at 7.4 g (E029). Among fresh fruits in IFCT, only sapota (chikoo) is higher, at 9.6 g (E060). USDA FoodData Central (FDC ID 173044) weighs one common guava at 55 g. At IFCT values, that is about 4 to 4.7 g of fibre. A bigger guava gives more. It is also very high in vitamin C: 214 to 222 mg per 100 g in IFCT. Eat 1 guava per day as a mid-morning or afternoon snack. Wash it well and eat the skin too. Do not peel it.

10. Amla — 7.8 g per 100 g

Amla is a great fibre source. IFCT lists it at 7.8 g of fibre per 100 g (E021). It also has 252 mg of vitamin C per 100 g, more than guava. Eat 1 to 2 fresh amla daily. Amla juice keeps the vitamin C but loses much of the fibre if you strain it, so whole amla is the better fibre choice. More in our amla juice guide.

11. Spinach (Palak) — 2.4 g per 100 g

Spinach may seem low in fibre compared to grains or dal. But you can eat a very large amount of spinach for very few calories. IFCT lists raw spinach at 2.4 g of fibre and 102 kJ (about 24 kcal) per 100 g (C033). So 200 g of raw palak, which cooks down to one bowl, has about 4.8 g of fibre and about 49 kcal before oil. Add palak to dal, make palak paratha, or eat it as a sabzi. For iron, see our iron rich foods list.

12. Peas (Matar) — 6.3 g per 100 g

Fresh peas are one of the best fibre vegetables in India, especially in winter when they are cheap and easy to get. IFCT lists fresh peas at 6.3 g per 100 g (D061). Dry peas are much higher, at 17.0 g (B017). Add matar to pulao, dal, or sabzi. Matar paneer with less oil is a very good high fibre dish. Frozen peas are a handy choice when fresh ones are out of season. Check the pack label for the fibre figure.

High Fibre Fruits and Vegetables in India

Which fruit has the most fibre in India? In IFCT 2017, the most fibrous fresh fruit is sapota (chikoo). Dry dates are close behind. Guava and amla come next. Apple, which many people think of as a fibre fruit, has only 2.1 to 2.6 g (E001 to E003). All figures are per 100 g of the edible part, raw.

Which vegetables have the most fibre? Beans, drumstick, raw jackfruit and peas lead the list. Green leaves vary a lot. Drumstick leaves have more than three times the fibre of spinach.

High Fiber Foods in Tamil: Names for the Main Foods

Looking for high fiber foods in Tamil? IFCT 2017 prints the local names of each food in many Indian languages. Here are the Tamil names it gives, written in English letters as IFCT prints them.

Spellings of Tamil names vary from place to place. For millets, see our millets list with Hindi, Tamil and Telugu names.

How Much Fibre Do You Need Per Day

The World Health Organization says adults should eat at least 25 g of naturally occurring fibre a day, from whole grains, vegetables, fruits and pulses. It also says to eat at least 400 g of vegetables and fruits a day. Many people eat less fibre than this. Closing this gap does not require special supplements. Here is a simple way to get more than 25 g per day from normal Indian food:

1 bowl of dal from 30 g raw chana dal at lunch = 4.5 g. 2 jowar rotis from 60 g of jowar at dinner = 6.1 g. 1 bowl of oats from 40 g dry at breakfast = 4.0 g. 1 guava of about 100 g as a snack = 7.4 to 8.6 g. 1 bowl of methi sabzi from 100 g raw leaves = 4.9 g. Total: about 27 to 28 g. You do not even need isabgol for this day. Weigh your food once to learn your own bowl sizes. This is a completely normal Indian day of eating. Nothing special. Nothing expensive.

Signs You Are Not Getting Enough Fibre

Hard stools or going to the toilet less than once a day is the most common sign. Feeling hungry again within 1 to 2 hours of eating is another clear sign. Bloating after meals can have many causes. High blood sugar and high cholesterol have many causes too, and low fibre is only one of them. If you have several of these, see a doctor. Adding fibre is a simple, low-cost step to talk about with them.

One important rule: increase fibre slowly. Going from very low to very high fibre in a few days causes gas and bloating. Add 1 new fibre food per week. Drink plenty of water — fibre needs water to work properly. If you increase fibre without increasing water, it can make stools harder rather than softer.

Best Fibre-Rich Indian Meals

High Fibre Breakfast Ideas

1 bowl vegetable oats is the easiest high fibre breakfast. 40 g of dry oats gives about 4 g of fibre, and the vegetables add more. It takes 5 minutes to make. Moong dal chilla is another good option — 2 chillas made from 60 g of moong dal have about 5.6 g of fibre and are high in protein. Methi paratha (2 small) with curd is a common high fibre breakfast in many Indian homes.

High Fibre Lunch Ideas

Rajma chawal is one of the best high fibre lunches in India. Add a salad of cucumber and tomato to boost fibre further. Chana dal with jowar roti and any vegetable sabzi is another excellent combination. The key at lunch is to have dal and a vegetable together. Just rice with a small amount of dal is low fibre. Dal from 30 g chana dal plus 2 bajra rotis from 60 g of bajra already gives about 11 g of fibre. Add a bowl of sabzi and you can pass 13 g in one meal.

High Fibre Dinner Ideas

Dinner should be lighter. 2 jowar or bajra rotis with a vegetable sabzi and dal is ideal. If you want something even lighter, a bowl of chana dal soup or thick dal with methi roti is very filling and very high in fibre. Many people find an early, simple dinner easier on the stomach. The fibre from dinner adds to your total for the day.

Common Questions

Sources

• Indian Food Composition Tables 2017 (IFCT 2017), ICMR-National Institute of Nutrition: Table 1, total dietary fibre per 100 g edible raw portion (codes quoted in the text), and the multilingual food-name index (Tamil names).
• WHO (17 July 2023): WHO updates guidelines on fats and carbohydrates: at least 25 g of naturally occurring dietary fibre and 400 g of vegetables and fruits per day for adults.
• USDA FoodData Central: FDC ID 173904 (oats, dry, 10.1 g), 173044 (guava, 5.4 g per 100 g, 1 fruit = 55 g), 175194 (boiled red kidney beans, 7.4 g).
• McRorie JW, McKeown NM. J Acad Nutr Diet 2017;117:251-264: gel-forming fibres (beta-glucan, psyllium) and cholesterol, blood sugar and stools.
• van der Schoot A et al. Am J Clin Nutr 2022;116:953-969: fibre supplements and chronic constipation, 16 trials, 1,251 adults.
• Jovanovski E et al. Am J Clin Nutr 2018;108:922-932: psyllium and LDL cholesterol, 28 trials, 1,924 people.
• Gibb RD et al. Am J Clin Nutr 2015;102:1604-1614: psyllium and blood sugar.
• Psyllium (Wikipedia): isabgol is Plantago ovata, a gel-forming soluble fibre.