A practical high fibre food chart for the Indian diet, with fibre per 100 g, per roti or katori serving, and simple ways to hit your daily target from everyday foods.
If you search for high fibre foods or high fiber foods you will see the same two spellings for the same thing. In India the labelling says fibre, in the US it says fiber, and the nutrient is identical: the part of plant food that is not digested in the small intestine and that supports regularity, satiety and a steadier gut routine. This guide keeps both spellings up front so it is easy to match search results and pack labels, then lets the chart do the heavy work.
If you want the fastest lift, start here: chia seeds, flaxseed, chickpea (chole), kidney bean (rajma), masoor and moong dal, steel cut oats, ragi, whole wheat, psyllium husk (isabgol), guava with skin, pear, berries, bhindi, palak and methi, and peanuts and almonds. A single day that includes dal, a whole grain, one millet, one fruit with skin and a spoon of seeds will already cover more than half the daily need for most adults. The chart below shows exact fibre per 100 g and per usual serving so you can swap without recalculating everything.
Most Indian diets hit energy and protein targets yet fibre stays around 20 to 25 g per day for many urban adults, below the level that supports regularity in systematic reviews of dietary fibre.1 The gap usually comes from refined wheat, white rice and too few pulses, fruits and seeds. A chart makes the fix visible per bite.
What counts as fibre
Fibre is carbohydrate that survives digestion in the small intestine and passes to the large intestine. There it is either fermented by gut bacteria or adds bulk that helps stool form and move. Two groups matter for everyday choices.
Insoluble fibre adds bulk and structure. It is what makes whole wheat bran, vegetable skins and many millets feel more filling than their refined versions. It supports transit time and regularity when water intake is adequate.
Soluble fibre forms a gel and feeds gut bacteria. Oats, barley, psyllium, guava and the four fibres in a prebiotic blend are rich in it. Good routines include both groups.
Prebiotic means a fibre mixture selectively used by beneficial bacteria. A credible label should name the fibres and amounts.
How much fibre per day
For adults, the National Institute of Nutrition, ICMR recommends about 25 to 30 g per 2,000 kcal from whole grains, pulses, vegetables and fruits, which matches the international reference of 14 g per 1,000 kcal. Individual needs vary by energy intake.
Fibre works when present daily with enough water, not as a one day catch up. If you are low now, add 4 to 6 g per week instead of doubling overnight. A position paper of the Academy of Nutrition and Dietetics notes gains are tied to consistent intake from foods and, where helpful, supplements.2
A fibre-first pair for busy days
Use food as the base. These complete the gap when meals are light on pulses, whole grains or fruit with skin.
High fibre food chart for Indian diet
Values are rounded averages from Indian Food Composition Tables and USDA FoodData Central. Cooked pulses and grains hold water, so per katori is what matters on the plate. Mix both fibre types rather than choosing only bran or only seeds.
| Category & food | Typical form | Fibre per 100 g | Fibre per serving | Notes |
|---|---|---|---|---|
| Cereals & millets | ||||
| Whole wheat atta | Raw flour | 11 to 12 g | 3.5 g per 1 phulka (30 g atta) | Mostly insoluble, staple base |
| Ragi (finger millet) | Raw flour / cooked mudde | 3.5 to 4.5 g | 2 g per 1 ragi roti (40 g flour) | Rich in calcium, mild soluble fraction |
| Jowar | Raw flour | 9 to 10 g | 3 g per jowar bhakri (35 g flour) | Insoluble plus some soluble |
| Bajra | Raw flour | 9 to 11 g | 3.2 g per bajra roti (35 g flour) | High insoluble, winter staple |
| Steel cut oats / rolled oats | Raw flakes | 10 to 11 g | 4 g per 40 g oats | Beta glucan is soluble |
| Brown rice | Cooked | 1.8 g | 2.7 g per 1 katori cooked (150 g) | More fibre than white rice, still modest |
| Barley (jau) | Raw pearled | 15 g | 5 g per 35 g barley | Strong soluble fraction |
| Pulses & legumes | ||||
| Masoor dal | Cooked dal (thick) | 3.5 to 4 g | 5 g per 1 katori (150 g) | Quick cooking, gentle on gut for many |
| Moong dal (split) / whole green moong | Cooked | 4 to 7 g | 6 g per 1 katori whole moong cooked | Whole moong higher than split |
| Toor / arhar dal | Cooked | 3.5 g | 5 g per 1 katori | Everyday dal, moderate fibre |
| Chole (chickpea) | Boiled | 7 g | 10.5 g per 1 katori (150 g) | Very filling, both fibre types |
| Rajma (kidney bean) | Boiled | 6.5 g | 9.8 g per 1 katori | Filling, best with lighter dinner if gas prone |
| Chana dal / kala chana | Boiled kala chana | 7.5 g | 11 g per 1 katori | One of the highest pulse options |
| Vegetables | ||||
| Bhindi | Cooked | 3.2 g | 3.2 g per 100 g sabzi | Mucilage is soluble |
| Palak, methi, sarson (greens) | Cooked saag | 2.0 to 2.5 g | 2.2 g per 100 g | Minerals plus fibre, lower than pulses |
| Gajar, beetroot | Raw / cooked | 2.8 g | 2.8 g per 100 g | Good mix, easy to add |
| Matar (green peas) | Boiled | 5.5 g | 5.5 g per 100 g | High for a vegetable |
| Cauliflower, cabbage | Cooked | 2.0 to 2.5 g | 2.3 g per 100 g | Bulk with low energy |
| Fruits (with skin where edible) | ||||
| Guava (amrood) | Raw with skin | 5.5 g | 5.5 g per 100 g (1 medium 150 g = 8 g) | Top Indian fruit for fibre |
| Pear (nashpati) | Raw with skin | 3.1 g | 5.5 g per 1 medium pear (180 g) | Mainly soluble pectin |
| Apple | Raw with skin | 2.4 g | 4.3 g per 1 medium (180 g) | Peel holds half the fibre |
| Banana | Ripe | 2.6 g | 3.1 g per 1 medium (120 g) | Resistant starch when less ripe |
| Papaya | Raw | 1.7 g | 2.5 g per 150 g bowl | Light, often well tolerated |
| Berries (strawberry, jamun) | Raw | 2 to 4 g | 3 g per 100 g | Low energy, good add on |
| Nuts, seeds & husk | ||||
| Chia seeds | Dry | 34 g | 3.4 g per 1 tbsp (10 g) | Soak well, very high |
| Flaxseed (alsi) | Roasted, ground | 27 g | 2.7 g per 10 g | Grind for better use |
| Psyllium husk (isabgol) | Husk | 80 to 85 g | 4 g per 1 tsp (5 g) | Almost pure soluble, needs water |
| Almonds | Raw | 12 g | 1.8 g per 15 g (10 almonds) | Fibre plus healthy fats |
| Peanuts | Roasted | 8.5 g | 2.5 g per 30 g handful | Easy snack, watch salt |
How to use the chart in an Indian day
The swaps below keep your cuisine.
Breakfast: Replace white bread or refined poha with 40 g oats topped with 10 g chia and half a guava, or keep poha but add 30 g roasted peanuts and a side of sprouted moong. Oats plus chia alone adds about 7 g without adding a separate recipe.
Lunch: Keep dal chawal but upgrade one part. Use a mix of brown rice with white rice at first, or replace one wheat roti with a jowar or ragi roti. Keep one katori dal and add a 100 g bhindi or peas sabzi. A lunch of 1 phulka, 1 jowar roti, 1 katori toor dal and 100 g bhindi lands around 11 to 12 g before chutney.
Evening snack: Fruit with skin beats juice every time. One medium apple or pear with skin gives 4 to 5 g, while juice gives almost none. A handful of roasted chana gives 5 to 6 g and steadier satiety than biscuits.
Dinner: Keep it lighter if gas is an issue. Whole moong or masoor dal with 150 g cooked vegetables and one whole wheat phulka digests easier late than a heavy rajma chawal, which many people tolerate better at lunch.
Sample day about 26 g: oats 40 g with chia 10 g and guava 150 g (about 12 g), lunch 1 phulka plus 1 katori moong dal plus bhindi 100 g (about 9 g), snack apple 180 g (about 4 g), dinner light palak dal plus veg. Each extra 5 g fibre needs about 200 to 250 ml extra water spread through the day.
Where a fibre supplement fits
Food first is the anchor, but travel, tiffin constraints or low pulse days often leave fibre at 15 g. That is where a supplement is practical.
Daily Fibre Bomb is a 3 g scoop providing 2.2 g dietary fibre from four fibres: Sunfiber 1000 mg, Inulin 1000 mg, Galactooligosaccharides 500 mg and Citrus Fibre 500 mg. The blend spreads prebiotic support rather than loading one fibre. It has no added fillers or sweeteners and mixes into 150 to 200 ml water at any time of day.
Think of one scoop as roughly one fruit or half a katori pulse. If your chart day already hits 25 g, skip it. If it is a white rice, low vegetable day, the scoop keeps total near target. Use 1 scoop daily with room temperature or cold water, preferably with a meal. Start with half a scoop for three to four days if sensitive. The product notes support for smoother digestion, more regular movements and less bloating with consistent use over 2 to 4 weeks.
What to expect and when a gut pair helps
Week one is about tolerance with mild gas for some as bacteria adapt. Regularity tends to steady by week three to four if total is held daily. If bloating is the main theme, a probiotic plus prebiotic often helps more than prebiotic alone.
| Goal | Food plus Daily Fibre Bomb | Add Daily Gut Balance | Light & Regular Combo |
|---|---|---|---|
| You hit 20 to 25 g from the chart but want more regularity | Strong fit, 2.2 g per scoop with four prebiotics | Consider if bloating persists most weeks | Covers both sides when both issues are present |
| You feel bloated with irregular stools several days a week | Helps add bulk and regularity | Strong fit, PHGG 200 mg plus L. acidophilus NCFM 1 billion CFU | Best fit, feeds and adds bacteria together |
| You want one daily capsule rather than a powder | Powder routine | Best fit, 1 capsule daily, flavour free | Two products, powder plus capsule |
| You want the simplest price per day | From about 23 to 27 rupees per serving | About 22 to 24 rupees per capsule | Bundled at about 43 to 51 rupees per combined serving |
Light & Regular Combo bundles the two so you are not doubling PHGG blindly: the capsule adds a modest 200 mg PHGG with the probiotic, while the Bomb supplies the broader 2.2 g daily blend. That separation is deliberate, so each product keeps its studied amount intact.
Tips to raise fibre without discomfort
Vary pulses rather than eating only rajma or chole daily, soak and cook well. Keep fruit skins where edible, they hold 30 to 50 percent of fibre. Keep millets thinner and eat fresh with dal. Soak chia 10 minutes, use ground flaxseed, start at one tablespoon. Spread water through the day rather than one large glass.
Frequently Asked Questions
How much fibre do I need from the chart per day?
Aim for about 25 to 30 g per day for most adults, adjusted for your energy intake. Use the per serving column to add up dal, grains, vegetables, fruits and seeds. If you reach the range regularly from food, you do not need to add a supplement every day.
Which Indian foods are highest in fibre?
Per bite, seeds and pulses lead the chart: chia and flaxseed, psyllium husk, chole, rajma, kala chana and whole moong, followed by oats, whole wheat and millets. From fruits, guava with skin is the highest common Indian option.
Is high fibre the same as high fiber?
Yes. Fibre and fiber are two spellings for the same nutrient. Indian packs write fibre, US packs write fiber. The chart uses fibre throughout but both words refer to the same values.
Can I take Daily Fibre Bomb with hot chai or coffee?
Mix it with room temperature or cold water for quick, lump free mixing. Very hot liquids are not recommended for the best texture. You can still have tea later; keep the supplement separate with water.
How long until I feel a difference?
Some people notice lighter digestion and easier mornings within a few days. Steadier regularity and less bloating often takes 2 to 4 weeks of daily use with adequate water. If discomfort continues, reduce to half a scoop and increase gradually, or check with a healthcare professional.
Will more fibre always help constipation or bloating?
Fibre supports regular bowel movements when fluid and meals are steady, but persistent pain, blood in stool, vomiting, unexplained weight loss or symptoms that do not improve deserve medical evaluation rather than a higher dose.
Can I take Daily Fibre Bomb and Daily Gut Balance together?
Yes, that is the Light & Regular Combo use case. Take the Bomb once daily with water and the capsule once daily at any time, together they give both prebiotic variety and a studied probiotic strain.
Do I need to count fibre forever?
No. Use the chart for two weeks to learn your usual pattern, then keep the habit. If your day reliably includes dal, whole grain or millet, vegetables and one fruit plus a spoon of seeds, you are already near target without daily maths.
References
- Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445. PubMed.
- Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015;115(11):1861-1870. PubMed.
Disclaimer: This article is for general education and does not replace medical advice. Daily Fibre Bomb and Daily Gut Balance are nutraceuticals that support digestive regularity and gut balance, they do not diagnose, treat, cure or prevent disease. Speak with a qualified healthcare professional about persistent digestive symptoms, medications, pregnancy, breastfeeding or a health condition.
