14/08/2025
Here’s a list of high-fiber foods that are healthy, filling, and can help with blood sugar control too (especially important for you if you have diabetes):
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Whole Grains & Millets
Oats (steel-cut or rolled, not instant)
Brown rice
Barley
Quinoa
Whole wheat roti
Millets: ragi, jowar, bajra, foxtail millet, barnyard millet
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Legumes & Pulses
Black chana (whole or sprouted)
Masoor dal (red lentils)
Moong dal (whole green or split)
Rajma (kidney beans)
Chole (chickpeas)
Horse gram (kulthi)
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Vegetables
Green leafy vegetables (spinach, methi, kale, amaranth)
Broccoli
Cauliflower
Beans (French beans, cluster beans)
Bottle gourd, ridge gourd
Carrots
Pumpkin
Ladyfinger (okra)
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Fruits (low GI options for diabetes)
Guava
Apple (with skin)
Pear
Berries (strawberry, blueberry)
Papaya
Orange (Avoid fruit juices; eat whole fruits for fiber.)
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Nuts & Seeds
Almonds
Walnuts
Chia seeds
Flaxseeds
Sunflower seeds
Pumpkin seeds
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💡 Tip for maximum benefit:
Aim for 25–35g fiber daily
Drink enough water to avoid constipation.
Combine soluble fiber (oats, fruits) with insoluble fiber (vegetables, whole grains) for better digestion and sugar control
