Shiv Shankar Rai

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

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