High-Fibre Indian Foods: Your Pantry Shopping List
This is the shopping list of high-fibre Indian foods to stock, ranked by fibre per serving and fibre per rupee. Buy loose chana and rajma at the kirana, keep atta and ragi in the pantry, and grab seasonal fruit from the sabzi wala, so the high-fibre choice is the one already in your kitchen.
14 Jul 2026 · Burnie Academy
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This is not the 'why fibre fills you up' story. That is a different article. It is also not the 'fibre has about 2 calories' maths. That is another article too. This one is the shopping list. Here are the high-fibre Indian foods to stock, ranked by fibre per serving and fibre per rupee. Stock them, and the high-fibre choice is the one already in your kitchen.
Make the high-fibre choice the easy choice
Willpower is hard. Your kitchen is easier. If a food is there, you eat it. If it is not, you do not. One study found people ate more healthy food when apples and carrots were kept close by. Another found a fruit bowl on the counter links to a lighter body. So stock the high-fibre foods first. Then the fibre-rich meal is the one you reach for. This is the Burnie method: fix your kitchen first, then log what you eat. (See the trigger-foods-dont-keep article for the flip side, not keeping the junk.)
Pantry staples to stock (dry, by the kilo)
These keep for months. Buy loose at the kirana, not in pricey packets. Serving sizes are about one katori (150g cooked) for pulses, and about 60g flour for two rotis.
Atta (whole-wheat), 2 rotis worth (~60g flour)199 kcal
About 8g fibre. 13g per 100g. Pick chakki atta, not maida.
Ragi flour, 2 rotis worth (~60g flour)202 kcal
About 7g fibre. 11.2g per 100g. High calcium too.
Oats, 1 dry serve (~40g)153 kcal
About 4g fibre. 10.4g per 100g. A 5-minute breakfast.
Cooked chana (chickpeas), 1 katori (~150g)246 kcal
About 11g fibre. 7.6g per 100g. Loose chana is cheap per gram of fibre.
Cooked rajma, 1 katori (~150g)191 kcal
About 11g fibre. 7.4g per 100g. Buy loose at the kirana.
Cooked moong, 1 katori (~150g)158 kcal
About 11g fibre. 7.6g per 100g. Low calorie, easy to digest.
Dalia (broken wheat), 1 cooked katori (~150g)125 kcal
About 7g fibre. 4.5g per 100g. Light and filling.
Sources:
Wheat flour, soft wheat, whole-grain (USDA, via NutritionValue.org) ·
Ragi nutritional value (IFCT 2017, via Organic Mandya) ·
Oats, whole grain, rolled, old fashioned (USDA FoodData Central, via Nextrient) ·
Chickpeas, mature seeds, cooked, boiled, without salt (USDA, via Batchbase) ·
Beans, kidney, red, mature seeds, cooked, boiled, with salt (USDA, via GetFoodFacts) ·
Mung beans, mature seeds, cooked, boiled, without salt (USDA, via WhatYouEat) ·
Bulgur, cooked (USDA, via Happy Forks)
Fresh and seasonal to buy this week
Buy what is in season, it costs less and tastes better. Eat fruit with the skin on, that is where the fibre sits.
Guava, 1 medium whole (~165g)112 kcal
About 9g fibre. 5.4g per 100g. Eat with skin, buy in season.
Pear, 1 medium with skin (~178g)119 kcal
About 5.5g fibre. 3.1g per 100g. Keep the skin on.
Apple, 1 medium with skin (~180g)94 kcal
About 4g fibre. 2.4g per 100g. Never peel it.
Carrot, 1 medium raw (~61g)25 kcal
About 2g fibre. 2.8g per 100g. Cheap, crunchy snack.
Palak (spinach), 1 cooked katori (~150g)35 kcal
About 3g fibre. 2.2g per 100g raw. Very low calorie.
Lauki (bottle gourd), 1 cooked katori (~150g)23 kcal
Only about 1g fibre. 0.5g per 100g. Watery, low-cal, not a fibre star.
Sources:
Guavas, common, raw (USDA, via GetFoodFacts) ·
Pears, raw, Bosc (USDA, via GetFoodFacts) ·
Apples, raw, with skin (USDA, via GetFoodFacts) ·
Carrots, raw (USDA, via GetFoodFacts) ·
Spinach, raw (USDA, via GetFoodFacts) ·
Lauki (bottle gourd / doodhi) nutrition (MealPlan.fit)
Fibre per rupee: where to get them
Loose chana and rajma at the kirana
Wholesale chana was about Rs 57 per kg in July 2026. 100g cooked chana has 7.6g fibre. That is far more fibre per rupee than a packet of biscuits.
Atta and ragi by the kilo
Atta has 13g fibre per 100g, ragi has 11.2g. A 5kg bag lasts weeks and costs little per meal.
Seasonal fruit from the sabzi wala
Guava in season is cheap and has 5.4g fibre per 100g. In-season always costs less.
Skip packaged 'fibre' snacks
They often cost more per gram of fibre than loose dal. Read the label before you pay.
Fibre has no calories, so stock up and eat freely.
mostly false
mostly false, explained simply. Fibre is lower in calories than sugar, but it is not zero. Your gut bacteria ferment (break down) about 70 percent of it, giving roughly 2 kcal per gram. So a big bowl of rajma still counts in your food_total. Log it in Burnie honestly. The full fibre calorie maths is a separate article, this one is the shopping list.
The bottom line
Stock the high-fibre option and it becomes the default. Keep loose chana, rajma, atta and ragi in the pantry. Keep guava and apples on the counter. Then log each meal in Burnie before you eat. The deficit still does the work, fibre just makes the high-fibre choice the easy one. Burnie is free, and never reads your heart rate, sleep, blood pressure, or location.