zig
0

Notifications

  • You're all caught up!

List of High-Fiber, Low-Calorie Foods

by |
author image Ann Jensen
Ann Jensen is a registered dietitian with experience in nutrition education and counseling. She has written numerous nutrition education, weight loss and fitness articles for various publications.
List of High-Fiber, Low-Calorie Foods
A close-up of fresh blueberries. Photo Credit Goodshoot/Goodshoot/Getty Images

If you're looking to follow a healthy diet, you'll want to fill your kitchen with high-fiber, low-calorie foods. Not only does fiber help to fill you up and aid with digestion, it also may reduce your risk of heart disease and diabetes. Foods that are low-calorie help to promote weight loss and tend to be lower in fat and sugar. High-fiber, low-calorie foods are naturally delicious and easy to incorporate into your diet.

Fruit

Fruit is low in calories, usually 100 calories or less per serving, and is high in fiber and many essential vitamin and minerals. Some fiber-filled options include apples, bananas, pears, oranges and berries. Blueberries, for example, contain 4 grams of fiber and 84 calories per cup. Adults should aim to get 1 1/2 to 2 cups of fruit per day, while children need 1 to 2 cups per day. Top yogurt with sliced berries for a tasty breakfast, snack on a banana when hunger strikes or reach for grapes or pineapple for a sweet after-dinner treat.

Vegetables

List of High-Fiber, Low-Calorie Foods
A bowl of fresh spinach. Photo Credit Marek Uliasz/iStock/Getty Images

Like fruit, vegetables are nutrient-packed. They are very low in calories, yet extremely filling due to their high fiber content. Spinach, sweet potatoes, Brussels sprouts, sweet peppers and tomatoes are some healthy options to choose from. One small sweet potato, for example, contains 3 grams of fiber and 87 calories. Adults need at least 2 to 3 cups of vegetables each day, and children need 1 to 3 cups per day. Include a variety of vegetables in meals, such as baby carrots and cucumber slices for lunch and a green salad and roasted Brussels sprouts for dinner. In addition, you can snack on veggies, like bell pepper strips, with a little low-fat dip.

Beans and Legumes

List of High-Fiber, Low-Calorie Foods
A clos-up of green lentils. Photo Credit Hemera Technologies/Photos.com/Getty Images

Beans and legumes, like black beans, chickpeas and lentils, are low-calorie, high-fiber foods that are an excellent source of protein and high in many important vitamins and minerals. Lentils, for instance, contain 8 grams of fiber and 9 grams of protein in a 110-calorie, 1/2-cup serving. Beans and legumes are inexpensive and versatile. Use cannelloni beans, kidney beans and lentils in soups and chili. Top salads with chickpeas and add black beans to tacos.

Whole Grains

List of High-Fiber, Low-Calorie Foods
Slices of whole grain bread. Photo Credit Jupiterimages/Photos.com/Getty Images

Packed with fiber and high in protein, iron and B vitamins, whole grains provide a healthy, low-calorie addition to your diet. Oatmeal, quinoa, brown rice and whole-wheat bread are a few options to try. One cup of cooked oatmeal provides 143 calories and 4 grams of filling fiber. Start your day with whole-grain cereal like oatmeal. Use whole-grain bread, pitas or wraps for your lunchtime sandwich. Include a side of brown rice, wild rice or quinoa at dinner time. Swap out your usual pasta, pizza crust and tortillas for the whole-grain varieties.

CURRENTLY TRENDING

LiveStrong Calorie Tracker LiveStrong Calorie Tracker
THE LIVESTRONG.COM TRACKER Food, Fitness & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.
Demand Media