A low calorie high fibre diet is usually linked with weight loss, but its benefits go beyond that. Even if losing weight is not your goal, this diet can help keep your heart healthy, improve digestion, and lower the risk of diabetes. The problem with many weight loss foods is that they are often low in fibre, which may lead to constipation. That is why balancing low-calorie choices with fibre-rich foods is important. Vegetables like broccoli, spinach, and carrots, or fruits such as berries, not only keep you full but also support regular bowel movements. So, if you are planning a diet that is both healthy and sustainable, adding low calorie high fibre foods is a smart move.
Consuming an adequate amount of dietary fibre is associated with several health benefits, says dietitian and nutritionist Garima Goyal. On average, Americans are only able to eat about 16 grams of fibre a day, while 25-30 grams is the recommended amount, according to the Journal of the Academy of Nutrition and Dietetics.
Following a low calorie high fibre diet means that your body will get an adequate amount of fibre. This reduces the risk of developing diverticular disease by promoting optimal bowel function. It also helps with constipation.
Soluble fibre, found in oats, barley, and fruits, helps reduce LDL cholesterol levels, contributing to a lower risk of heart disease. Consuming fresh vegetables for heart health is a must.
Soluble fibre, which your body will get if you follow the low calorie high fibre diet, slows down the absorption of sugar, helping maintain stable blood sugar levels. Check out these herbs to lower blood sugar as well.
Including fibre-rich foods in a weight-loss plan can enhance the effectiveness of calorie control and contribute to sustainable weight loss. Check out some high protein snacks, which are great for weight management.
A low calorie high fibre diet, especially from whole grains and vegetables, is associated with a lower risk of developing colorectal cancer.
Also Read: 5 foods in your kitchen right now that are bursting with dietary fibre
A low calorie high fibre diet is good for health, but eating too much fibre can negatively impact your body. Some of the side effects of eating too much fibre are cramping, intestinal gas as well and abdominal bloating. If you want to eat more fibre-rich foods, do it gradually and have a sufficient amount of water.
You can get more fibre with less calories in your diet by consuming a host of vegetables and fruits such as carrots, spinach, berries and broccoli.
Artichoke, beans, broccoli, as well as passion fruit and avocado have the most fibre and must be consumed.
Soluble fibre is the best for weight loss as it helps to control appetite. Once your appetite is suppressed, you are less likely to consume more calories.
To get 40g of fibre every day, make sure to have a healthy mix of lentils, fruits as well as vegetables and whole grain cereals in your diet.
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