Simple Indian Meal Upgrades That Add Extra Fibre to Every Bite
WELLNESS
We all know fibre supports gut health, steady energy, and smoother digestion. But how do you get enough without overhauling your meals or giving up your favourites.
Breakfast (Target: 6-8g fibre)
If you start your day with idli or dosa, simply serve it with a small bowl of overnight-soaked moong sprouts, seasoned with lemon and chaat masala/ black salt. This alone adds 6-8 grams of fibre.
For poha lovers, stir in peas and grated carrots during cooking, and finish with a sprinkle of ground flax seeds. That’s an extra 4-5 grams of fibre, with no compromise on taste.
Want variety? Try ragi dosa once or twice a week for an iron and fibre boost.
If you are an oatmeal person like me, adding 2 tbsp of psyllium husk or इसबगोल alone can give you a boost of 8 grams fibre.
Lunch (Target: 8-10g fibre)
Dal-chawal doesn’t need to change. Just add a fresh cucumber salad with lemon juice and black salt for an easy 4-6g fibre.
Rajma-chawal already brings fibre. Enhance it with a side of raw/steamed vegetables of your choice.
Choose multigrain rotis with leafy vegetables of your choice (like palak or methi)
Dinner (Target: 8-10g fibre)
Khichdi/Upma is ideal for a light dinner. Add bottle gourd or ridge gourd curry or coconut chutney to get an extra 4-5g fibre.
Swapping plain paratha for methi gives you nearly double the fibre, and even aloo paratha is a better bet than plain if you include the skin of the potato and pair it with salad or raita.
Making dal? Use two types (like moong + masoor) and toss in some chopped spinach at the end.
Final Tips:
Mix soaked chia seeds in buttermilk and pair with roasted chana for a quick 4–5g fibre plus hydration support. Choose a fruit like apple / pear / banana which adds 5g of fibre to your overall fibre count.
Add a cup of berries to your dessert bowl for almost 7-8g of fibre to your daily intake.