7 Vegetarian High Fibre Food To Include In Your Diet

Fibre is an essential compound for our body. It helps in keeping the digestive system clean and healthy. Fibre is basically a plant-based nutrient that passes through the stomach in undigested form and ends up in the colon feeding friendly gut bacteria. According to Healthline, it helps in promoting weight loss, lowering blood sugar, fighting constipation and boosting heart health. 

There are mainly two types of fibres; soluble and insoluble. According to PharmEasy, soluble fibres are those which get dissolved in water and are helpful in reducing cholesterol and managing blood pressure. While insoluble fibres are those that do not dissolve in water and are good for supporting intestinal regularity and preventing constipation. 

So, here are seven high fibre vegetarian foods you must add in your diet: 


“An apple a day keeps the doctor away.” This is completely true as apples are packed with both soluble and insoluble fibres. This fruit is also a great source of vitamin C which helps in boosting immunity. Apart from enjoying directly, apples can also become a part of your salads, smoothies and desserts. 

Sweet Potatoes

Sweet potatoes are an easy way to incorporate fibre in your daily diet. They are also an excellent source of vitamin A which is great for your vision. According to Healthline, the fibre and antioxidant levels of this starchy vegetable promote the growth of good bacteria and contribute to a healthy gut. Chaat and soups are the best way to enjoy this root vegetable. 


Legumes like lentils, chickpeas and kidney beans are not a rich source of protein but are also packed with fibres. If you are following a plant-based diet, then including them in your regular meal is very important. They can be enjoyed in a variety of ways, but curry and dal are the most popular legume recipes in common households. 

Chia Seeds

Chia seeds are highly nutritious and are an amazing choice for weight loss diet. These tiny seeds are rich in magnesium, phosphorus and calcium along with fibre. According to Healthline, one ounce of chia seeds contains 34.4 grams of fibre. Chia pudding and oatmeal are the best ways to add this healthy ingredient to your diet.  


Packed with various nutrients like vitamins, minerals and antioxidants, oats are also an excellent source of fibre as well. According to Healthline, they contain a powerful soluble fibre called beta glucan that helps in managing blood sugar and cholesterol levels. Adding a bowl of oatmeal in the breakfast is the easiest way to incorporate fibre in your daily diet. 

Brown Rice

Brown rice is a healthy alternative to white rice and can be easily added to meals. It is rich in various nutrients like vitamins, minerals and antioxidants along with dietary fibres. According to PharmEasy, adding brown rice to the daily diet helps in regulating intestinal movements and cures constipation. You can pair it with any of your favourite curry for a wholesome lunch. 


Barley is an underrated grain that has a chewy and nutty flavour. Loaded with essential vitamins and minerals, it is also a good source of fibre. One cup of cooked barley contains approximately 6 grams of fibre. This grain is also very filling which prevents you from overeating. Barley can be enjoyed in the form of khichdi, soup, risotto and idli.