Do your meals fail to satisfy your hunger, and do you continue feeling hungry and then become drained before reaching midday? Or staying hungry because weight loss has become challenging? Many people deal with similar problems because they consume food items with few calories, minimal nutritional value, and low fibre content, leading to increased cravings and exhaustion. High-fibre, low-calorie diet foods help in such situations. These foods sustain your feeling of fullness, simultaneously enhance digestive health and blood sugar stability, and supply continuous energy all day.
I remember my friend losing her weight loss plateau when she added oatmeal, lentils, leafy greens, chia seeds, apples, and berries to her diet. The results? She felt less heavy and had increased energy levels, which allowed her to lose unwanted weight while never experiencing hunger.
To successfully lose weight, you need to select good, high-fibre, low-calorie foods when preparing meals or seeking snacks. This blog explores the ten best high-fibre, low-calorie diet foods and their nutritional reference values. So, keep reading!
Table Of Contents
1. What Foods Are High In Fibre With Low Calories? 10 High Fibre Low Calorie Foods
2. Can You Lose Weight On A High-Fibre Diet?
3. The Final Say
4. FAQs
5. References
What Foods Are High In Fibre With Low Calories? 10 High Fibre Low Calorie Foods
This is the list of ten best high-fibre, low-calorie diet foods and their nutritional breakdown per 100-gram portion for reference. Visit Toneop Eats for carefully curated delicious and nutritious low-calorie recipes!
1. Lettuce (Romaine, Green Leaf)
Romaine and green leaf types of lettuce serve you with minimal calorie content. Each serving of lettuce (100g) contains about 15–17 calories together with roughly 1.3g of fibre. The high water content in this food reaches about 95%, making it effective for hydration and fullness.
Romaine also contains folate, vitamin K, and beta-carotene, which support heart and skin health. It’s the perfect base to bulk up meals without adding calories.
- Its volume makes it great for salads and wraps.
2. Broccoli
Broccoli is one of the most preferred fibre-rich foods for weight loss. 100g has about 34 calories and nearly 2.6g of fibre. It’s rich in vitamin C and K and antioxidants like sulforaphane that support metabolism and digestion. Broccoli's fibre helps you stay full longer, reducing the urge to snack.
- You can steam, roast, stir-fry, or even blend it into soups—it’s a smart, filling choice for any meal.
3. Asparagus
Asparagus is low in calories and high in fibre, making it a great food for weight loss. 100g of it provides about 20 calories and 2.1g of fibre. It’s also a natural diuretic, which means it helps reduce bloating and water retention.
Asparagus contains folate, vitamin A, and vitamin K, which are good for energy and overall wellness.
- It’s easy to roast, steam, or add to omelettes and salads for a crisp and clean bite.
4. Radish
Radishes may be small but are surprisingly satisfying food in gut-friendly, fibre-rich food recipes. With only 16 calories and around 1.6g of fibre per 100g, radishes help cleanse the liver and aid digestion. Due to its high fibre content, it promotes satiety, keeping you full for longer and helping curb cravings. Plus, they’re full of vitamin C and water, which hydrate and boost immunity.
- Slice them into salads or enjoy them with a pinch of salt and lemon for a crunchy, guilt-free snack.
5. Okra
Also known as lady’s finger, okra offers 3.2 g of fibre per 100g and only about 33 calories. It contains mucilage, a gel-like substance that improves digestion and supports gut health. Okra is also rich in vitamin C, magnesium, and antioxidants.
- Whether you sauté, roast, or steam it, okra adds a unique texture and satisfying meal fullness.
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6. Bell Peppers (All Colours)
Whether red, yellow, or green, Bell peppers are vibrant and deliciously sweet. In 100g, they offer around 20–31 calories and about 1.7g of fibre. They’re packed with vitamin C—more than oranges!—and also contain beta-carotene and antioxidants that support eye and skin health.
- Their crunchy texture makes them perfect for satisfying low-calorie recipes of salads, stir-fries, or just raw as a snack.
7. Kale
Kale is a leafy green powerhouse that’s rich in fibre and nutrients. In 100g, kale contains about 49 calories and 3.6g of fibre. It also has high amounts of vitamin A, C, K, calcium, and iron, making it ideal for energy and detox. Its dense texture makes it more filling than lettuce.
- You can use it in salads, soups, and smoothies or bake it into crunchy chips.
8. Celery
Celery is famous for being extremely low in calories—just 16 calories per 100g—and still giving you 1.6g of fibre. It’s mostly water, which helps keep you full and hydrated. Celery is also great for digestion and reducing inflammation.
- This crunchy food makes it perfect for breakfast foods high in fibre and snacking with hummus or peanut butter. It blends well into soups and juices.
9. Carrot
Carrots are sweet, crunchy, and rich in both fibre and nutrients. In 100g, carrots offer about 41 calories and 2.8g of fibre. They are full of beta-carotene (which converts to vitamin A), suitable for eye health and immunity. Their natural sweetness satisfies sugar cravings, making them a great snack.
- For a healthy crunch, you can enjoy them raw, roasted, or grated into salads.
10. Zucchini
Zucchini is another low-calorie favourite, offering just 17 calories and about 1.1g of fibre per 100g. It’s rich in water and contains vitamin C, potassium, and antioxidants that support digestion and hydration.
- Zucchini is super versatile—you can spiralise it into noodles, bake it into fries, roast it, or use it in soups and stir-fries for a light, nutritious boost.
Also Read: 10 Low-Calorie Meal Prep Lunch Recipes For Weight Loss
Can You Lose Weight On A High-Fibre Diet?
Yes, a high-fibre diet can be a helpful tool for weight loss. Fibre-rich foods are more filling than low-fibre options, helping you feel satisfied on fewer calories.
Fibre also slows digestion, which can help regulate blood sugar levels and prevent energy crashes that might lead to overeating. Some fibre types can also bind with fat and cholesterol in the digestive system, reducing their absorption.
While a high-fibre diet can support weight loss, it's most effective when combined with a healthy diet and regular physical activity.
Also Read: 5 Best Summer Vegetable Recipes for Healthy Meals
The Final Say
To wrap up, a high-fibre, low-calorie diet offers a sustainable and health-conscious approach to weight management. By prioritising nutrient-dense, filling, high-fibre, low-calorie foods, this dietary strategy can aid in calorie control, promote satiety, and support wellness beyond just weight loss, contributing to better digestive health and stable energy levels.
FAQs
1. What are fibre-rich foods?
These are plant-based foods with indigestible parts. Key examples include fruits (berries, apples), vegetables (broccoli, carrots), whole grains (oats, brown rice), and legumes (lentils, beans). Nuts and seeds are also good sources.
2. How to get 40g of fibre per day?
Here is what you can include in your 40gm high-fibre diet:
- Oatmeal with berries (breakfast)
- Lentil soup with whole-wheat bread (lunch)
- Apple with nuts (snack)
- Veggie stir-fry with brown rice (dinner)
Gradually increase intake to avoid digestive discomfort.
3. What to add to a high-fibre, low-calorie diet meal?
Here is what you can add to a high-fibre, low-calorie diet meal:
- Include many low-calorie, high-fibre, non-starchy vegetables (leafy greens, peppers). Choose whole grains over refined options
- Include lean proteins
- Legumes are excellent for both fibre and protein.
Be mindful of fruit portions
4. Which fibre is best for weight loss?
Both soluble (oats, apples) and insoluble (whole grains, vegetables) fibre aid in weight loss. Soluble fibre promotes fullness and regulates blood sugar, while insoluble fibre aids digestion. A balanced intake of both is most beneficial.
References
- https://www.myfooddata.com/articles/high-fibre-low-calorie-foods.php
- https://www.medicinenet.com/15_foods_high_in_fibre_but_low_in_carbs/article.htm
- https://health.clevelandclinic.org/high-fibre-foods
- https://redcliffelabs.com/myhealth/food-and-nutrition/25-healthy-high-fibre-snacks-for-weight-loss/
- https://www.webmd.com/diet/features/fibre-weight-control
- https://www.health.harvard.edu/blog/making-one-change-getting-fibre-can-help-weight-loss-201502177721
- https://www.ucsfhealth.org/education/increasing-fibre-intake
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