How to Add More Fibre to Your Everyday Indian Diet
Simple swaps that add fibre to Indian meals: whole grains, more dal and sabzi, fruit instead of juice, and how to increase fibre without discomfort.
HealthyDietDaily Editorial Team · · Updated
Fibre is the part of plant foods that the body does not fully digest. It keeps digestion regular, helps you feel full, and is linked to better heart and gut health. A good daily target for adults is about 25 to 30 g. A day with whole grains, a full bowl of dal, two servings of vegetables and two pieces of fruit gets most people close to it. Many people eat less, especially when meals rely on refined grains, white rice and packaged snacks.
Indian food already includes many fibre-rich ingredients. A few swaps can make a big difference.
Two kinds of fibre
Soluble fibre forms a gel in water. It is found in oats, pulses, apples, guava and psyllium (isabgol). It can help with fullness and cholesterol.
Insoluble fibre adds bulk and helps food move through the gut. It is found in whole wheat, bran, vegetables, nuts and the skins of fruit.
Most whole plant foods contain both.
Where fibre comes from in Indian food
Whole grains: whole wheat atta, brown or hand-pounded rice, millets (jowar, bajra, ragi), oats and dalia.
Pulses: rajma, chana, lobia, whole moong and masoor, and all dals.
Vegetables: leafy greens, beans, bhindi, cabbage, carrots, peas, cauliflower and gourds.
Fruit: guava, apple, pear, orange, banana and papaya, eaten whole rather than as juice.
Nuts and seeds: almonds, peanuts, flaxseed, chia and til.
Ten easy swaps
Use unsieved whole wheat atta, or mix in some bran or millet flour.
Replace some white rice with brown rice, millets or dalia.
Make dal a full bowl rather than a small side.
Add a vegetable to every meal, and a salad to lunch and dinner.
Eat whole fruit instead of fruit juice.
Add sprouts or boiled chana to poha, upma or salads.
Choose roasted chana or a fruit over biscuits at tea time.
Sprinkle a spoon of flaxseed or til on curd, salad or roti dough.
Leave the skin on vegetables like cucumber and potato where it is clean and edible.
Add peas, beans and carrots to pulao, khichdi and upma.
A sample high-fibre day
Breakfast: vegetable dalia or oats with fruit and a spoon of seeds.
Lunch: two whole wheat rotis, rajma, bhindi sabzi and salad.
Snack: a guava or apple and a handful of roasted chana.
Dinner: bajra roti or brown rice, moong dal, mixed vegetable sabzi, curd.
This kind of day is likely to be close to the recommended fibre range for most adults, though the exact amount depends on portions.
Increase fibre slowly and drink water
Adding a lot of fibre at once can cause wind, bloating or cramps. Increase it over a couple of weeks, and drink enough fluids through the day: about 6 to 8 glasses for most people, more in hot weather or with exercise. Our hydration guide has tips.
Fibre and specific goals
Weight management: fibre-rich meals are more filling, which can help control portions. See our weight loss guide.
Gut health: a variety of fibre feeds the bacteria in the gut. Our article on gut health and Indian foods explains more.
Blood sugar: whole grains and pulses are digested more slowly than refined foods.
A note on safety
People with irritable bowel syndrome, inflammatory bowel disease, recent abdominal surgery or swallowing difficulties may need a specific fibre plan. Psyllium and other fibre supplements should be taken with plenty of water and, if you take regular medication, after asking a doctor, as they can affect how some medicines are absorbed. See our medical disclaimer.
Frequently asked questions
Is dal high in fibre?
Yes, pulses are among the best sources of fibre in Indian food, especially whole pulses such as rajma, chana and whole moong.
Is fruit juice as good as whole fruit?
No. Juice removes most of the fibre and concentrates the sugar. Whole fruit is the better choice.
Can too much fibre be harmful?
Increasing fibre very quickly can cause discomfort. Most people can reach the recommended amount from food if they increase it gradually and drink enough water.
Key takeaways
Aim for whole grains, a full bowl of dal, vegetables at every meal and whole fruit instead of juice. Increase fibre gradually and drink enough water. For a balanced plan built around your food, try the free assessment.