Indian Fiber-Rich Foods: Complete List of High-Fiber Veg & Regional Options
Discover a complete list of Indian fiber-rich foods—grains, dals, vegetables, fruits, and regional dishes from South India and Kerala. Learn simple, everyday ways to add more fibre to family meals, plus how Little Joys NutriMix helps kids get ragi and bajra easily.
Indian meals naturally include grains, dals, fruits, and vegetables that are rich in dietary fiber. These foods support digestion, help prevent constipation, and keep children and adults fuller for longer. Here’s a simplified regional and vegetarian guide to Indian fiber-rich foods that fit every kitchen style-North, South, Kerala, or purely budget-friendly.
Best Indian Fiber-Rich Foods (Veg)
Jowar, bajra, ragi, masoor dal, moong dal, chana, peas, beans, sweet potato, guava, papaya, oats.
For children who don’t prefer these tastes, Little Joys NutriMix (ragi + bajra + nutrients) can be an easy protein supplement option.
High-Fiber Indian Foods
Indian cuisine is naturally rich in grains, pulses, veggies, and fruits that support healthy digestion.
1. Whole Grains
- Jowar
- Bajra
- Ragi
- Whole wheat
- Brown rice
These grains are among the most wholesome indian foods rich in fiber, especially for kids.
Nutrimix by Little Joys with Ragi-Bajra
If your child doesn't eat these, you can try Nutrimix by Little Joys
🛡️Boosts immunity with superfoods like ragi & bajra and 23 vitamins & minerals.
🦴 Calcium to help build strong bones and DHA (Omega3) for brain development.
🚫 No refined sugar or maltodextrin. Naturally sweetened with dates and jaggery.
⬆️ Height growth with plant-based protein sources like moong dal, peas & brown rice.
2. Lentils & Legumes
- Masoor dal
- Moong dal
- Chana dal
- Whole chana
- Rajma
- Kabuli chana
High in both soluble and insoluble fibre, these are classic fibrous foods Indian kitchens rely on every day.
3. Vegetables
- Carrot
- Green peas
- Beans
- Sweet potato
- Pumpkin
- Bottle gourd
- Beetroot
These vegetables are simple to cook and form the core of fibre rich indian food options.
4. Fruits
- Guava (one of the highest-fibre fruits)
- Papaya
- Apple
- Banana
These fruits are everyday staples in homes across India.
5. Nuts & Seeds
- Almonds
- Walnuts
- Flax seeds
- Sesame seeds
An easy topping for cereals, porridges, and snacks.
Fibre Yukt Bhojan (Indian High-Fiber Meal Ideas)
Vegetable khichdi, dal + brown rice, veg sambar, oats upma, vegetable dalia, ragi dosa, chole. For kids who won’t eat millets or dals easily, Little Joys NutriMix helps add ragi and bajra into regular meals, working as a supplement to their diet.
Regional Lists
A. South Indian Fiber-Rich Foods
South India offers some of the most nutritious and fiber-packed traditional dishes.
- Ragi Mudde
- Ragi Dosa / Ragi Idli
- Vegetable Sambar
- Avial
- Kootu (vegetable + dal)
- Thoran (vegetable + coconut)
- Vegetable Upma
These dishes combine millets, vegetables, and dals-making them excellent south Indian fiber rich foods.
B. Kerala Fiber-Rich Foods
Kerala cuisine uses vegetables, coconut, and roots that naturally provide high dietary fibre.
- Red Matta Rice – a staple Kerala high-fiber grain
- Avial (mixed vegetables + coconut)
- Jackfruit – fresh or steamed
- Banana Varieties (especially Nendran)
- Tapioca (Kappa)
- Vegetable Thoran
- Drumstick (Moringa) – one of the top fiber rich vegetables in kerala
These meals are ideal for families wanting fibre-rich yet traditional options.
Nutrimix by Little Joys with Ragi-Bajra
If your child doesn't eat these, you can try Nutrimix by Little Joys
🛡️Boosts immunity with superfoods like ragi & bajra and 23 vitamins & minerals.
🦴 Calcium to help build strong bones and DHA (Omega3) for brain development.
🚫 No refined sugar or maltodextrin. Naturally sweetened with dates and jaggery.
⬆️ Height growth with plant-based protein sources like moong dal, peas & brown rice.
Vegetarian High Fiber Indian Dishes
Indian vegetarian meals naturally include lentils, grains, and vegetables that boost fibre intake.
Popular High-Fiber Veg Indian Dishes
- Chole
- Rajma
- Vegetable Daliya
- Oats Upma
- Vegetable Sambar
- Khichdi with Vegetables
- Methi Paratha
- Moong Dal Chilla with Veggies
These options are wholesome, easy to prepare, and ideal for both kids and adults.
Cheap High Fiber Foods in India
Families looking for affordable, everyday options can rely on these pantry staples.
- Chana (black, kabuli, or roasted)
- Makhana
- Seasonal Fruits (papaya, guava, banana)
- Oats
- Green Leafy Vegetables
- Sprouts
- Whole Wheat Rotis
These foods form a practical rich fiber food list in India without increasing grocery bills.
Fibre Wali Chijen (Quick Indian List)
Ragi, bajra, chana, peas, beans, sweet potato, guava, dalia, oats, methi paratha.
Final Takeaway
India’s diversity makes eating fibre-rich meals simple-whether it’s fibre yukt bhojan from the North, thoran and avial from Kerala, or ragi dosa from South India. Whole grains, pulses, fruits, and vegetables form the backbone of fiber rich Indian foods across regions.
And for kids who resist whole grains like ragi or bajra, Little Joys NutriMix offers a quick way to help adding these millets into everyday meals.