6 Delicious And Easy High-Fiber Vegetarian Meals To Boost Your Health!

Do you ever feel bloated after dinner? Do digestive grumbles get you down? If you feel like your stomach isn't quite its happy self, it might be time to listen to what it tells you. The problem could be a lack of one key ingredient in your diet: fibre.

This wonder nutrient, found in everything from lentils to leafy greens, acts like a superhero for your gut. It keeps things moving smoothly, feeds your friendly gut bacteria, and even helps you feel full and satisfied. But the sad truth is that most of us are not getting enough of this gut-loving champion.

In this blog, we will explore 6 best easy high-fiber vegetarian meals to boost your health. Also, we will know about the best fiber-rich foods you can add to your diet plan. So, buckle up, grab a fork, and get ready to give your gut the high-five it deserves!

Table of Contents

1. 6 Easy High Fibre Vegetarian Meals Indian 

2. What Is The Recommended Fiber Intake For All Ages?

3. High Fibre Vegetarian Foods To Include In Your Diet

4. The Final Say

5. FAQs

6. References

6 Easy High Fibre Vegetarian Meals

Dietary fibre is essential for relieving constipation. Incorporating high fiber vegetarian foods can help. Here are some ideas:

1. Palak Dal Khichdi

Khichdi is a one-pot meal that's easy to digest and a great comfort food. It's rich in dietary fibre, phosphorus, magnesium, calcium, and potassium, making it good for your gut health. Also, it's an ideal option for those who want to avoid gluten intake, as neither rice nor lentils contain gluten. Adding some high-fibre palak (spinach) to your khichdi can enhance its flavour and nutritional value.

Also Read: The Great Indian Khichdi: Health Benefits And Recipe

2. Khatta Metha Kaddu

Kaddu, or pumpkin, is a great source of dietary fibre, but its soft flesh may not appeal to everyone. However, making tasty dishes like khatta Meetha Kaddu can change anyone's mind about this vegetable. This recipe has a perfect balance of sweet and sour flavours that can make anyone fall in love with Kaddu. Give it a try and experience a rich and delightful taste.

3. Methi Palak

Another delicious and high-fibre recipe is methi palak. Mehti leaves help boost feelings of fullness and weight loss, whereas spinach helps regulate blood sugar and cholesterol, while insoluble fibre keeps your digestive system moving smoothly.

4. Dahi Bhindi

Bhindi, also known as okra, is a great source of fibre. We have some tasty hata bhindi recipes to make healthy eating easy and enjoyable. One of our favourite recipes is a quick and easy curry with deep-fried garam masala marinated in a spicy yoghurt sauce. It's worth trying!

5. Bean Sprouts chaat

Sometimes, we all look for a simple dish to soften the meal. Bean sprout tea was the only option back then. Sprouts, vegetables, and fruits added to the fork are rich in fibre, and when combined, they all look like a warming curry.

Also Read: Top 10 Health Benefits Of Moong Sprouts Superfood Nutrition With Recipe! 

6. Millet Roti

Getting enough dietary fibre is important for relieving constipation and maintaining healthy digestion. Vegetarian Indian meals are a great source of high-fibre foods. Some delicious options include Palak Dal Khichdi, Khatta Metha Kaddu, Methi Palak, Dahi Bhindi, Bean Sprouts Chaat, and Millet Roti. 

It's recommended that adults consume at least 25-35 grams of fibre per day, and children under the age of two should not eat fiber-rich foods.

Also Read: Flexitarian Meal Plan For Beginners: Benefits, Tips And Food List 

What Is The Recommended Fiber Intake For All Ages?

Fibre is a carbohydrate found in plant-based foods that the body cannot break down. It is important for keeping our digestive system healthy, promoting regular bowel movements, and removing harmful substances from our body. Basically, there are two types of fibre: water-soluble and water-insoluble, each with unique properties. 

Consuming fibre in the required amount helps to boost your digestion and weight loss process. According to the Academy of Nutrition and Dietetics, the daily recommended fibre intake for all ages includes

High Fiber Vegetarian Foods To Include In Your Diet

The best vegetarian foods for fiber are as follows:- 

The Final Say

Dietary fibre has a lot of benefits for the body, including improved digestion, prevention of constipation, and regulation of blood sugar levels. To improve gut health, it's important to maintain a balance between soluble and insoluble fibre intake. You can achieve this by adding fibre-rich Indian foods such as fruits, vegetables, grains, and nuts to your diet.

FAQs

1. Is rice high in fiber?

No, white rice is processed, and that's why it has a low content of fibre, minerals and protein, but brown rice is more nutritious and contains more amount of dietary fibre as it's not processed and polished.

2. What are some easy high fiber vegetarian meals for constipation prevention?

To alleviate constipation, opt for easy high-fibre vegetarian meals like lentil soup, quinoa salad, and roasted vegetable wraps.

3. Are potatoes high in fiber?

Potatoes are a good source of fibre, which helps you feel fuller for longer. It is also a good source of vitamins and minerals and is low in calories.

4. Is yoghurt good fibre?

Ideally, traditional yoghurt does not contain any amount of dietary fibre. Still, nowadays, some companies are preparing fortified probiotic yoghurt, which contains a certain amount of fibre to promote the growth of probiotic bacteria in your gut.

5. What are some easy high-fiber vegetarian meals to prepare to eat at work? 

Easy high-fiber vegetarian meals suitable for work include chickpea salad, black bean burritos, lentil stew, and vegetable stir-fry with brown rice.

References

• Dietary fibre - Better Health Channel

• Increasing Fiber Intake | Patient Education | UCSF Health

• High-fibre foods and diet | healthdirect

• High-Fiber Foods - HelpGuide.org

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