15 low calorie, high fibre foods to keep your overall wellness in check

A low calorie high fibre diet has a host of health benefits apart of weight loss such as healthier gut and heart.
A bowl of vegetables.
A low calorie high fibre diet is good for a host of health reasons such as heart health and diabetes control. Image courtesy: Freepik
Anjuri Nayar Singh Published: 7 Feb 2024, 20:00 pm IST
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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. 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 American Heart Association.

Health Shots got in touch with dietitian and nutritionist Garima Goyal to understand all about a low calorie high fibre diet plan.

What are the benefits of low calorie high fibre diet?

Consuming an adequate amount of dietary fibre is associated with several health benefits.

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.

3. Blood sugar control

Soluble fibre slows down the absorption of sugar, helping maintain stable blood sugar levels.

A woman with a weighing scale
A low calorie high fiber diet helps you in weight management. Image courtesy: Freepik

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.

5. Colorectal health

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

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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

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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).
A woman picking up cabbage
Cabbage is a great low calorie high fibre food. Image courtesy: Freepik

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).

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About the Author

Anjuri Nayar Singh has over 12 years of experience in writing for various topics including lifestyle, films, television and OTT. She also writes on art and culture, education and human interest stories. ...Read More

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