Include these 5 high fiber vegetarian foods in your diet, know the right quantity

Updated: 19-02-2026, 06.50 PM

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Fiber is a nutrient that helps in keeping the digestive system healthy. It promotes good gut bacteria and helps regulate bowel movements. Vegetarian foods are rich in fiber, which is not only good for digestion but also provides many other health benefits. Let us know which are the five high fiber rich vegetarian foods.

kidney beans

Rajma is an excellent source of fiber. Its consumption improves the digestion process and provides relief from problems like constipation. Consuming one cup of cooked kidney beans daily can be beneficial. The best way to include it in your diet is to eat it by boiling or preparing it in spicy ways. Apart from this, you can also add it to salad or soup.

Gram

Gram is also an important source of fiber. The soluble fiber present in it makes the stomach feel full, so that you can avoid overeating. Consuming 50 grams of roasted gram daily can be beneficial. Add it to your breakfast or eat it as a light meal. Chickpeas can also be added to salads, which increases its nutritional value and makes it more delicious.

whole wheat

Whole wheat is also rich in fiber, which helps keep the digestive process healthy. The best way to include it in your diet is to use it in the form of flour. You can get adequate amount of fiber by making and eating 2 rotis daily. Apart from this, whole wheat porridge or upma can also be made, which is not only tasty but also good for health.

green vegetables

Green vegetables like spinach, fenugreek, bathua etc. are a good source of fiber. The beneficial elements and vitamins present in them are also beneficial for your health. One plate of green vegetables should be consumed daily, which will ensure that you get adequate nutrition. These vegetables can be eaten in the form of soup, paratha or salad. Apart from this, they can also be eaten by steaming or lightly roasting them, which enhances their taste.

Fruit

Fruits are also rich in fiber, which is very beneficial for your health. Fruits like apple, pear, banana, papaya etc. should be eaten daily. These can be consumed any time in the morning or evening. Drinking fruits in juice or smoothie also retains their nutritional value. By including these fruits in your diet, you can easily get adequate amount of fiber.