List Of 9 High Fiber Foods With Low Calories For Healthy Weight Loss!

Achieving and maintaining a healthy weight is a goal that often involves making conscious and nutritious choices, and one effective strategy is incorporating high fiber foods with low calories into your diet. Combining high fibre and low calories creates a nutrient-dense and satisfying diet that helps you manage your weight more effectively. Moreover, these foods are often naturally low in calories, allowing you to consume more significant portions without compromising your calorie limits, contributing to your gradual and steady weight loss.

This low-carb diet for weight loss approach is also conducive to cardiovascular health with high-fibre, low-carb foods, as many high-fibre foods have been linked to lower cholesterol levels and a reduced risk of heart disease. The digestive, high-fibre diet benefits, including improved bowel regularity and prevention of constipation, further enhance its appeal for those seeking a sustainable path to healthy weight loss.

With this, including high fiber foods with low calories in your diet is a holistic wellness approach and an effective strategy for achieving a healthy weight. So, read on why including high fiber foods with low calories makes a well-rounded and sustainable choice, committing to your health vitality.

Table Of Contents

1. Why Is High Fiber Diet Good For You?

2. List Of 9 High Fiber Foods With Low Calories

3. Benefits Of Eating High Fibre Foods

4. The Final Say

5. FAQs

6. References

Why Is High Fiber Diet Good For You?

Contributing to overall well-being and aiding in various aspects of your physical health, high-fibre foods with low calories are a nutritious combination offering numerous health benefits. Fibre-rich foods, such as fresh fruits, mustard greens, some low-calorie high-fiber vegetables, whole grains, and Kamut flour, provide bulk and satiety without excessive calories. So, consuming satisfying portions of nutrient-dense foods while keeping their overall calorie intake in check, a high-fibre diet helps in managing your weight perfectly.

Moreover, pairing high-fiber foods with low calories is advantageous for regulating blood sugar levels. Fibre-rich foods have a minimal impact on blood glucose, promoting more stable and controlled levels. These high fiber foods help with constipation while aiding in diabetes or for those at risk of developing the condition. They support better insulin sensitivity and mitigate the risk of sudden spikes in blood sugar.

Furthermore, high-fiber foods with low calories in the diet support digestive health. The fibre content adds bulk to the stool, promoting regular bowel movements and preventing constipation. This contributes to a healthy gastrointestinal system and supports the body's natural detoxification processes by efficiently eliminating waste and toxins. By doing so, high fiber foods with low calories positively impact your mental wellness, promoting optimal cognitive function and overall mental health.

Also Read: 15 High Fiber Foods For Weight Loss And Diet Plan Recommended By Experts! 

List Of 9 High Fiber Foods With Low Calories

Let’s explore this high fiber diet food list, including high fiber vegetables and fruits:

1. Bitter Gourd

Being high in fibre and low in calories, bitter gourd is a very healthy food which is rich in vitamins C and A, helping to improve your skin health while helping your wounds to heal quickly. Along with this, bitter melon antioxidants help prevent cell damage while lowering cholesterol levels.

2. Berries

The berries family, which includes strawberries, raspberries, cranberries and others, is rich in antioxidants that protect you from many diseases, including cancer and heart disease. They reduce the number of free radicals produced during digestion and keep toxins out of the body. 

Also Read: 10 Types Of Berries In India And Their Benefits 

3. Carrot

Vitamin A and carotene in carrots help control your blood sugar levels. With this, the calcium in it protects your healthy bones. Plus, carrots' high fibre content improves intestinal health and helps burn fat in your body.

4. Oats

Containing many micronutrients and mixed with sweet and spicy foods, the benefits and recipe of oatmeal is a really good food source for people of all ages, keeping your body healthy for a longer duration. Oats are one of fibrous foods for weight loss, rich in antioxidants and polyphenols. Plus, a soluble fibre with beta-glucan in oats helps control your blood sugar levels and boost your metabolic rate while also preventing constipation.

5. Figs

Being rich in fibre, figs are a good source of potassium and calcium, increasing your bone density and helping your body retain its nutrients, especially for better protein digestion. With this, soaking in water overnight can be eaten in the morning while improving digestion and preventing kidney stones. Also, including remaining fig juice, which is water in which figs were boiled, improves your skin health.

6. Nuts And Seeds

Almonds, pistachios, peanuts, cashews, etc., are fibre-rich foods for weight loss and eating. It is high in protein and minerals. Raw hazelnuts contain more fibre than roasted hazelnuts and are a great snack during meals. Flax and chia seeds are also high in fibre, and adding a spoonful to your meal is a great start to good health.

7. Fruits

Almost all fruits are rich in fibre and therefore beneficial for the body. However, since it contains a lot of sugar, such as sucrose, people with lifestyle problems such as diabetes need to be careful about what they eat and how much they eat. It is also better to eat whole fruits instead of drinking fruit juice, which reduces the fibre content.

8. Legumes And Beans

Keeping you healthy with plenty of fibre and low-calories, legumes and beans are also rich sources of protein foods and nutrients. This is why consuming it as a salad (soaked) or as a cooked meal is the best way to eat broccoli, which includes soybeans, chickpeas, lentils, tamarind, beans, and more. While it makes you feel better, it also helps you in a better digestion process, being a good source of antioxidants, controlling your blood pressure and preventing your skin cell damage.

9. Broccoli

Strengthening your immune system, broccoli helps prevent cancer while maintaining your hormonal health. Broccoli stems have the highest fibre content, which helps support your digestive system in a great way. But be mindful as consuming too many cruciferous vegetables, including broccoli, makes you feel nauseous and disrupts your day’s tasks.

Also Read: How To Use Greens Powder For Weight Loss? 5 Ways To Add It To Diet! 

10 Benefits Of Eating High Fiber Foods With Low Calories

Note the given benefits of high fibre diet to lose weight and beyond:

The Final Say

This is why adopting a high-fiber diet with low calories is a nutritional strategy that offers a holistic approach to health. From aiding in weight management and blood sugar regulation to supporting cardiovascular and digestive health, combining these fiber foods for adults and all ages provides a solid foundation for holistic wellness, demonstrating the importance of mindful eating and balanced dietary choices.

FAQs

1. What foods are high in fiber but low in calories?

Including berries, apples, pears, broccoli, spinach, and carrots in your diet offers a range of high-fiber, low-calorie options. Incorporating whole grains like oats and quinoa, as well as legumes such as lentils and black beans, supports your goal of consuming nutrient-dense foods.

2. What are high fiber foods in India?

Your high-fibre food choices in India include lentils (dal), chickpeas, whole grains like brown rice and millet, and vegetables like spinach, cauliflower, and okra. Fruits such as guava, papaya, and figs can also be included in your diet.

3. Do you consider including high-fibre, low-calorie foods in a weight loss plan?

When integrating high-fiber, low-calorie foods into your weight loss plan, consider managing portions, staying hydrated, and maintaining a balanced diet. Gradually introducing fibre into your diet helps prevent digestive discomfort, and ensuring your overall food choices align with your individual health needs and goals is important.

4. How much fiber per day should I consume?

For your daily fibre intake, aim for around 25 grams if you are a woman and 38 grams if you are a man. Gradually increasing fibre intake is recommended, and staying adequately hydrated supports digestion.

5. What foods are included in the high fiber diet for diabetes?

A high-fibre diet tailored for diabetes includes incorporating whole grains like oats and brown rice, legumes such as lentils and beans, and various fruits and vegetables into your meals. These choices aid in regulating blood sugar levels by slowing down glucose absorption.

References

• High-Fiber Foods - HelpGuide.org

• Weight loss: Feel full on fewer calories - Mayo Clinic

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