Eat these 15 low calorie, high fibre foods to stay fit and lose weight

high fibre foods: 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.

What are the benefits of low calorie high fibre diet?

high fibre foods, 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.

1. Digestive health

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.

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 fresh vegetables for heart health is a must.

3. Blood sugar control

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.

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

high fibre foods, A low calorie high fibre diet, especially from whole grains and vegetables, is associated with a lower risk of developing colorectal cancer.

Low calorie high fibre diet: Foods to eat

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).

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

high fibre foods, 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 is a high fibre food as it 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).

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.

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