More and more emphasis is being placed on dietary fiber. Not only does this nutrient better the process of digestion, but it can also help reduce the risk of cardiovascular disease and type II diabetes, according to the Harvard School of Public Health. This is largely due to the effect fiber can have on cholesterol levels as well as sugar absorption, both of which are lowered when your diet is rich in the stuff. But when you increase the intake of any food to benefit your health, there can arise some concern regarding weight gain, making you wonder if there are foods high in fiber, yet low in calories.
Legumes
One of the food groups containing the most fiber content while still remaining relatively low in calories is legumes. Among them, lentils and split peas have the most fiber content, according to the Mayo Clinic. These legumes come in at 15 and 16 grams of fiber per cup, respectively. Black beans are also rich in fiber and low in calories, coming in at 15 g of fiber per cup. Other legumes high in fiber and low in calories are lima beans, baked beans and kidney beans.
Vegetables
Another great source of fiber that's also low in calories is vegetables. Most vegetables contain very few calories and plenty of fiber, but there are some that are better than others. Artichokes, broccoli, peas and turnip greens top the list in fiber content, ranging from 5 to 10 grams of fiber per serving. Other vegetables that are good sources of fiber are carrots, corn and brussels sprouts.
Fruit
Fruit is also quite low in calories and high in fiber. To get the most fiber, eat pears, apples and raspberries, ranging between 4 and 8 grams of fiber per serving, according to the Mayo Clinic. But you can also find a great deal of fiber without sacrificing calories in strawberries, bananas and oranges. A great snack that is both high in fiber and low in calories is raisins, so consider having a few ounces between meals to help control your weight.
Whole Grains
While grain products can have a few more calories than legumes, vegetables and fruits, they're still low in calories and rather high in fiber. Make sure that you eat foods made from whole grains, not refined grains. Refined grains tend to have less fiber content. Stick to cereals, pastas and breads made from oats, barley, bran, millet, buckwheat, cracked wheat, whole wheat and brown rice. Make sure to check the labels to determine fiber content in relation to calories, since this varies greatly in each brand.
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