15 low calorie, high fibre foods you need to include in your diet to remain fit

Low calorie foods and a high fibre diet is the backbone of any fitness and diet regime that one follows. A low calorie, high fibre diet is not only ideal to meet your weight-loss goals, but has a host of other benefits as well such as a healthy heart, healthier gut, as well as reduced risk of diabetes. Many diet foods as well as weight loss foods help to shed the kilos, but our low in fibre, making ailments such as constipation a reality. However, by including high fibre snacks as well as  high fibre meals for weight loss in your regime, you can lose weight and reamin healthy. There are many low calorie venegtables with fibre content as well as other low calorie fibre-rich foods such as berries, broccoli, carrots and spinach that are perfect for weight loss.

What are the benefits of low calorie high fibre diet?

Consuming an adequate amount of dietary fibre is associated with several health benefits, says dietitian and nutritionist Garima Goyal . On an average, Americans are only able to eat about 16 grams of fiber a day, while 25-30 grams is the recommended amount, according to the Journal of the Academy of Nutrition and Dietetics.

1. Digestive health

Adequate fibre intake reduces the risk of developing diverticular disease by promoting optimal bowel function. It also helps with constipation.

2. Heart health

Soluble fibre, found in oats, barley and fruits, helps reduce LDL cholesterol levels, contributing to a lower risk of heart disease. Consuming a fresh vegetables for heart health is a must.

3. Blood sugar control

Soluble fibre slows down the absorption of sugar, helping maintain stable blood sugar levels. Check our these herbs to lower blood sugar as well.

4. Weight management

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.

5. Colorectal health

A diet rich in fibre, especially from whole grains and vegetables, is associated with a lower risk of developing colorectal cancer.

Also Read: Tired of your grumpy gut? Add these 7 high-fibre foods to your diet

What are low calorie high fibre foods?

1. Berries (raspberries, blackberries, strawberries) –

•  Fibre Content: Berries are rich in dietary fibre, with around 3-8 grams per cup.
•  Nutritional Value: Packed with antioxidants, vitamins, and minerals.
•  Calories: Approximately 50-60 calories per cup.

2. Broccoli

•  Fibre Content – Broccoli provides about 5 grams of fibre per cup (cooked).
• Nutritional Value: High in vitamins C and K, and a good source of folate.
•  Calories: Roughly 55 calories per cup (cooked).

3. Carrots

• Fibre Content: Carrots contain around 3.5 grams of fibre per cup (cooked).
• Nutritional Value: Rich in beta-carotene, vitamins, and minerals.
•  Calories: Approximately 50 calories per cup (cooked).

4. Spinach

• Fibre Content: Spinach provides about 4 grams of fibre per cup (cooked).
• Nutritional Value: High in iron, vitamins A and K, and folate.
• Calories: Roughly 40 calories per cup (cooked).

Also Read: 5 foods in your kitchen right now that are bursting with dietary fibre

5. Cauliflower

• Fibre Content: Cauliflower has approximately 2 grams of fibre per cup (raw).
• Nutritional Value: A good source of vitamins C and K.
•  Calories: About 25 calories per cup (raw).

6. Brussels sprouts

•  Fibre Content: Brussels sprouts offer around 4 grams of fibre per cup (cooked).
•  Nutritional Value: Rich in vitamins C and K, and a good source of antioxidants.
•  Calories: Approximately 60 calories per cup (cooked).

7. Zucchini

• Fibre Content: Zucchini provides about 2 grams of fibre per cup (cooked).
•  Nutritional Value: Low in calories and a good source of vitamins C and B6.
•  Calories: Roughly 20 calories per cup (cooked).

8. Kale

• Fibre Content: Kale has approximately 3 grams of fibre per cup (raw).
•  Nutritional Value: Rich in vitamins A, C, and K, and a good source of calcium.
•  Calories: About 35 calories per cup (raw).

9. Cucumber

• Fibre Content: Cucumbers provide around 0.5 grams of fibre per ½ cup (sliced).
•  Nutritional Value: Low in calories and a good source of hydration.
•  Calories: Roughly 10 calories per ½ cup (sliced).

10. Celery

• Fibre Content: Celery contains approximately 1.5 grams of fibre per 2 medium stalks.
•  Nutritional Value: Low in calories and a good source of vitamins K and C.
•  Calories: About 15 calories for 2 medium stalks.

11. Asparagus

• Fibre Content: Asparagus provides about 2 grams of fibre per cup (cooked).
• Nutritional Value: A good source of vitamins A, C, and K, as well as folate.
• Calories: Approximately 30 calories per cup (cooked).

12. Bell Peppers (especially red and yellow)

• Fibre Content: Bell peppers contain around 3 grams of fibre per cup (sliced).
•  Nutritional Value: High in vitamins A and C, and a good source of antioxidants.
•  Calories: Roughly 30 calories per cup (sliced).

13. Lettuce (especially Romaine)

• Fibre Content: Lettuce provides approximately 1 gram of fibre per cup (shredded).
• Nutritional Value: Low in calories and a good source of vitamins A and K.
• Calories: About 5 calories per cup (shredded).

14. Green Beans

• Fibre Content: Green beans offer around 4 grams of fibre per cup (cooked).
• Nutritional Value: High in vitamins C and K, and a good source of minerals.
•  Calories: Approximately 40 calories per cup (cooked).

15. Cabbage

• Fibre Content: Cabbage contains about 2 grams of fibre per cup (shredded).
• Nutritional Value: A good source of vitamins C and K, and a cruciferous vegetable with potential health benefits.
•  Calories: Roughly 20 calories per cup (shredded).

What to know before eating high fibre foods?

While a low calorie high fibre diet is great for weight loss as well as over all health and well being, eating too much fibre can also lead to other problems. The side effects of eating too much fibre include cramping, intestinal gas as well as abdominal bloating. It is important to increase fibre gradually in your diet.

FAQs

How can I get more fibre without calories?

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.

What food is highest in fiber?

Artichoke, beans, broccoli, as well as passion fruit and avocado have the most fibre and must be consumed.

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Which fibre is best for weight loss?

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. Check out high fibre foods under 50 calories that you can have.

How to get 40g of fiber per day?

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.