Which ATTA is High in Fiber? Your Guide to Healthier Choices

November 1, 2025 •

4 min read

According to nutrition experts, diets rich in dietary fiber are linked to a reduced risk of chronic diseases and better digestive health. When it comes to traditional Indian flours, or atta, understanding which varieties are highest in fiber can significantly improve your daily nutrition. This guide explores the best options to help you choose the right atta for your wellness goals.

Quick Summary

This article provides a comprehensive comparison of popular atta varieties, detailing their fiber content, nutritional benefits, and best uses. It highlights whole wheat, multigrain, and khapli wheat options to inform your healthiest flour choices.

Key Points

Whole Wheat is a Strong Contender: Whole wheat atta, or chakki atta, retains the fiber-rich bran and germ, making it a reliable high-fiber choice.
Multigrain Offers Maximum Fiber: Blends like multigrain atta combine various grains and legumes, often yielding a higher total fiber content than single-grain flours.
Khapli Wheat has a Lower Glycemic Index: This ancient grain provides high fiber along with a lower glycemic index, which is beneficial for blood sugar control and weight management.
Millet Flours are High-Fiber Alternatives: Bajra (pearl millet) and jowar (sorghum) are naturally gluten-free millets that are rich in dietary fiber and other essential nutrients.
Check Labels for Fiber Content: When buying, always read the packaging and nutrition labels to compare fiber content per serving and ensure you are getting a genuine whole grain product.
Diversify Your Atta for Optimal Nutrition: Combining different types of high-fiber attas, or mixing them into your flour blend, can offer a wider range of health benefits.

What is Whole Wheat Atta?

Whole wheat atta, also known as chakki atta, is a staple in many South Asian households and is a strong contender for a high-fiber flour. It is made by grinding the entire wheat kernel, including the bran, endosperm, and germ, which is why it retains a significant amount of its natural dietary fiber. This differs from refined flours, which have the fiber-rich bran and germ removed. The stone-grinding process, or 'chakki,' often used for whole wheat atta, helps preserve its nutritional value. The high fiber content in whole wheat atta contributes to digestive health, promotes a feeling of fullness, and helps regulate blood sugar levels.

The Rise of Multigrain Atta

Multigrain atta is a blend of several different grains, and its fiber content depends on the specific mixture of grains used. Common blends include wheat, barley, millet, oats, and legumes like chickpeas. This combination can dramatically increase the overall fiber, protein, and mineral content compared to standard whole wheat flour. Commercial multigrain options are widely available, with some specifically marketed as 'High Fiber' or 'Digestive' blends. Brands like Sunridge and Himalayan Chef offer such varieties, often citing their high fiber percentages. The diverse grains provide a wider range of nutrients, making multigrain atta an excellent choice for boosting your nutritional intake.

Khapli Wheat: An Ancient Grain with Modern Benefits

For those seeking even higher fiber and a lower glycemic index, Khapli wheat, also known as emmer wheat, is an excellent option. This ancient grain is known for its high dietary fiber and nutrients. Because of its lower glycemic index, it releases glucose more slowly into the bloodstream, helping to prevent sharp spikes in blood sugar. This makes Khapli atta particularly beneficial for individuals managing diabetes or looking for more stable energy levels. In addition to its high fiber content, Khapli wheat contains a range of essential vitamins and minerals that contribute to overall well-being.

Other High-Fiber Atta Alternatives

Beyond wheat-based options, several gluten-free flours offer high fiber content and unique nutritional profiles. These include:

Bajra Atta (Pearl Millet): A winter staple, bajra is packed with fiber, iron, and magnesium. It is naturally gluten-free and can be used to make hearty, fiber-rich rotis and bhakris.
Jowar Atta (Sorghum): Jowar flour is another gluten-free powerhouse, celebrated for its high fiber and protein content. Its mild flavor makes it versatile for a variety of flatbreads and porridge.
Oats Flour: Made by grinding oats, this flour is rich in beta-glucan, a soluble fiber known to help lower cholesterol levels. It can be mixed with regular atta to boost the fiber in your daily bread.
Besan (Gram Flour): Made from chickpeas, besan is high in protein and fiber while being naturally gluten-free. It's excellent for making fritters, pancakes, and can be added to wheat flour for nutritious rotis.

Comparison of High-Fiber Atta Varieties


Atta Type	Primary Grain(s)	Fiber Content (Relative)	Best For	Key Nutritional Benefit
Whole Wheat Atta	Whole Wheat	High	Daily rotis, parathas	Retains natural bran and germ
Multigrain Atta	Wheat, millets, legumes	Very High	Versatile cooking, increased nutrition	Richer in vitamins and minerals from varied grains
Khapli Wheat Atta	Khapli (Emmer) Wheat	High	Weight management, stable blood sugar	Lower glycemic index
Bajra Atta	Pearl Millet	High	Winter diets, gluten-free	Rich in iron and magnesium
Jowar Atta	Sorghum	High	Flatbreads, gluten-free	High fiber and protein
Besan (Gram Flour)	Chickpeas	High	Pancakes, thickening gravies	High protein, gluten-free

Making the Right Choice

Choosing the right atta depends on your specific health goals and dietary needs. If you are simply looking to increase your daily fiber intake, a good quality whole wheat or multigrain atta is an excellent starting point. For those focused on managing blood sugar levels or weight, Khapli wheat offers a lower glycemic index. Individuals with gluten sensitivities can explore bajra, jowar, or besan options. Ultimately, a balanced approach might involve incorporating a variety of these high-fiber options into your diet to reap the diverse nutritional benefits each provides.

Conclusion

While whole wheat atta is a consistently high-fiber option, several other varieties, particularly multigrain and Khapli wheat, offer even higher fiber content and additional nutritional benefits. Multigrain atta provides a broader spectrum of nutrients, while Khapli wheat boasts a lower glycemic index, making it ideal for blood sugar management. Alternative grains like bajra and jowar also stand out as excellent high-fiber, gluten-free alternatives. By understanding the nutritional profile of different attas, you can make informed decisions that support better digestion, weight management, and overall health.

Visit a resource to learn more about whole grains and their benefits.

Frequently Asked Questions

Yes, chakki atta is a type of whole wheat flour produced by the traditional stone-grinding method ('chakki'). This process helps retain the entire wheat kernel, including the bran and germ, ensuring it is rich in fiber and nutrients.

Multigrain atta can often have a higher fiber content than whole wheat atta, as it combines the fiber from multiple grains like wheat, millets, and legumes. The total fiber depends on the specific blend of grains used.

Khapli wheat (emmer wheat) atta is beneficial due to its high fiber content and low glycemic index. This helps slow the release of glucose into the bloodstream, promoting stable energy levels and better blood sugar management.

Yes, millet flours such as bajra and jowar can be used to make nutritious, high-fiber chapatis and bhakris. They can be used alone or mixed with regular whole wheat atta to increase fiber and nutritional value.

Yes, whole wheat atta is rich in dietary fiber, which is crucial for maintaining a healthy digestive system. It promotes regular bowel movements and helps prevent constipation.

High-fiber atta, such as whole wheat, multigrain, or Khapli wheat, is often recommended for weight loss. The fiber helps you feel full for longer, which can aid in appetite control and weight management.

To increase the fiber in your regular atta, you can mix in flours from other high-fiber grains, such as ragi, bajra, or besan. Grating vegetables like carrots or spinach into the dough can also boost fiber and nutrients.