15 Low Calorie High Fiber Foods for Weight Loss and Health

A low-calorie, high-fiber diet is not only ideal for reaching your weight loss goals, but has many other benefits, including a healthy heart, a healthy gut, and a reduced risk of diabetes. According to the American Heart Association, on average, Americans can only eat 16 grams of fiber per day, while 25-30 grams is the recommended amount.

Health Shots caught up with dietician and nutritionist Garima Goyal to understand all about a low-calorie high-fiber diet plan.

What are the benefits of a low calorie high fiber diet?

Consuming adequate amounts of dietary fiber is associated with many health benefits.

1. Digestive health

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

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2. Heart health

Soluble fiber, found in oats, barley and fruits, helps lower LDL cholesterol levels, which reduces the risk of heart disease.

3. sugar control

Soluble fiber slows down the absorption of sugar, helping to keep  sugar levels stable.

4. Weight management

Including fiber-rich foods in a weight loss plan can increase the effectiveness of calorie control and contribute to sustainable weight loss.

5. Colorectal health

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

Also Read: Tired of your grumpy self? Include these 7 high fiber foods in your diet

What are low calorie high fiber foods?

1. Berries (Raspberries, Blackberries, Strawberries) –

• Fiber content: Berries are rich in dietary fiber, with 3-8 grams per cup.
• Nutritional value: Full of antioxidants, vitamins and minerals.
• Calories: About 50-60 calories per cup.

2. Broccoli

• Fiber Content – ​​Broccoli provides 5 grams of fiber per cup (cooked).
• Nutritional value: Rich in vitamins C and K and a good source of folate.
• Calories: About 55 calories per cup (cooked).

3. Carrots

• Fiber Content: One cup (cooked) of carrots contains about 3.5 grams of fiber.
• Nutritional value: Rich in beta-carotene, vitamins and minerals.
• Calories: About 50 calories per cup (cooked).

4. Spinach

• Fiber Content: Spinach provides 4 grams of fiber per cup (cooked).
• Nutritional value: High in iron, vitamins A and K, and folate.
• Calories: About 40 calories per cup (cooked).

Also Read: 5 Dietary Fiber Foods Right Now in Your Kitchen

5. Cauliflower

• Fiber Content: Cauliflower contains about 2 grams of fiber per cup (raw).
• Nutritional value: Good source of vitamins C and K.
• Calories: About 25 calories per cup (raw).

6.Brussels sprouts

• Fiber content: Brussels sprouts provide 4 grams of fiber per cup (cooked).
• Nutritional Value: Rich in vitamins C and K and a good source of antioxidants.
• Calories: About 60 calories per cup (cooked).

7. Pumpkin

• Fiber Content: Pumpkin provides 2 grams of fiber per cup (cooked).
• Nutritional value: Low in calories and a good source of vitamins C and B6.
• Calories: About 20 calories per cup (cooked).

8. Kale

• Fiber Content: One cup (raw) of kale contains approximately 3 grams of fiber.
• Nutritional value: Rich in vitamins A, C, and K and a good source of calcium.
• Calories: About 35 calories per cup (raw).

9. Cucumber

• Fiber Content: Cucumbers provide 0.5 grams of fiber per ½ cup (sliced).
• Nutritional value: Low in calories and a good source of hydration.
• Calories: About 10 calories per ½ cup (sliced).

10. Celery

• Fiber Content: Celery contains about 1.5 grams of fiber 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

• Fiber Content: Asparagus provides 2 grams of fiber per cup (cooked).
• Nutritional value: Good source of vitamins A, C, and K, as well as folate.
• Calories: About 30 calories per cup (cooked).

12. Bell Peppers (especially red and yellow)

• Fiber Content: One cup (sliced) of bell pepper contains about 3 grams of fiber.
• Nutritional Value: Rich in vitamins A and C and a good source of antioxidants.
• Calories: About 30 calories per cup (sliced).

13. Lettuce (especially romaine)

• Fiber Content: Lettuce provides approximately 1 gram of fiber 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

• Fiber Content: Green beans provide 4 grams of fiber per cup (cooked).
• Nutritional Value: Rich in vitamins C and K and a good source of minerals.
• Calories: About 40 calories per cup (cooked).

15. Cabbage

• Fiber content: Cabbage contains 2 grams of fiber per cup (shredded).
• Nutritional value: Cruciferous vegetables are a good source of vitamins C and K and have potential health benefits.
• Calories: About 20 calories per cup (shredded).