High fiber and low fat foods are essential for any balanced diet. Whether you want to lose weight, improve heart health, lower cholesterol, lower blood pressure, prevent constipation, stabilize blood glucose levels or decrease the risk of cancer, high fiber, low fat foods are a staple. Fiber can be found in fruits, vegetables, whole grains and legumes.
Fruits
Fruits are one of the most popular health foods because they are tasty and full of essential nutrients like Vitamins A, C, E and potassium. Most fruits contain natural sugars, carbohydrates, water and antioxidants. For example, raspberries contain the most significant amount of fiber at about 8 grams of per cup. A medium-sized pear has 5.5 grams of fiber and a medium sized apple has 4.4 grams of fiber. All three contain less than a gram of fat each.
Vegetables
Include vegetables in your diet because they are low in sugar, carbohydrates and fat, and filled with fiber and protein. A cup of boiled broccoli and a cup of boiled turnip greens have 5 grams of fiber and less than 1 gram of fat each. Fiber helps you feel satiated, reducing the likelihood of hunger pangs and preventing you from consuming too many calories.
Whole Grain Foods
Whole grains such as oat bran, oatmeal and brown rice are rich with fiber and B vitamins. They contain some protein and complex carbohydrates, while being very low fat foods. Barley and whole wheat spaghetti are two rich sources of fiber at 6 grams per cup and approximately 3/4 gram of fat each. Fiber helps regulate bowel movements, aids in digestion and helps you feel fuller longer.
Legumes
Beans, soybeans, lentils and peas are part of the legume family and contain plenty of fiber and protein. One cup of lentils and one cup of black beans contain a little over 15 grams of fiber each and less than a gram of fat. These also contain plenty of phytochemicals which help strengthen your immune system, lower cholesterol levels and prevent some cancers.
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