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Fiber is an indigestible carbohydrate that helps to keep you feeling full, which can help you to eat less and lose weight. And, while most high-fiber foods are also high in calories, there are some that are relatively low in calories but still pack a fiber punch.

A high-fiber, low-calorie diet can help you lose weight and keep it off. This type of diet has many health benefits, including improving your digestion, lowering your cholesterol levels, and reducing your risk for heart disease.

There is a variety of high-fiber, low-calorie foods that you can include in your diet. Here are some of the best options:

  • Fruits: apples, berries, pears, oranges, grapefruit
  • Vegetables: broccoli, cabbage, carrots, celery, cucumbers
  • Beans and legumes: black beans, lentils, chickpeas
  • Whole grains: oats, quinoa, brown rice
  • Nuts and seeds: almonds, walnuts, flaxseeds

What are high-fiber foods?

High-fiber foods are plant-based foods that contain a significant amount of fiber. Dietary fiber includes both soluble and insoluble fibers.

Soluble fiber dissolves in water and helps to form a gel-like substance in the gut, which can trap cholesterol and slow its absorption into the bloodstream. Insoluble fiber is not broken down by the body and helps to add bulk to the stools, which can promote regularity and prevent constipation.

Most Americans consume less than half of the recommended daily intake of 25 grams for women and 38 grams for men.

However, increasing your fiber intake is not as simple as just eating more high-fiber foods. Fiber is only found in plant-based foods, so you would need to drastically increase your intake of fruits, vegetables, whole grains, legumes, and nuts to meet your needs. Instead, focus on adding a variety of high-fiber foods to your diet to help you reach your goals.

Good sources of dietary fiber include:

  • Fruits: raspberries, pears, apples, bananas, oranges.
  • Vegetables: broccoli, Brussels sprouts, cabbage, carrots, spinach.
  • Whole grains: oats, whole wheat bread, brown rice.
  • Legumes: black beans, lentils, peas.
  • Nuts and seeds: almonds, flaxseed.

What are the benefits of eating high-fiber foods?

A diet high in fiber has many potential health benefits, including weight loss. Fiber-rich foods can keep you feeling full longer, help regulate blood sugar levels, and promote bowel regularity. They may also reduce the risk of certain chronic diseases, such as heart disease and type 2 diabetes.

There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water, while insoluble fiber does not. Both types are important for maintaining a healthy digestive system and preventing constipation.

High-fiber foods include beans, legumes, whole grains, fruits, vegetables, and nuts. Most people need to eat more fiber-rich foods to meet their daily needs. The recommended dietary allowance (RDA) for fiber is 14 grams per day for men and 21 grams per day for women. However, the average American diet only contains about 15 grams of fiber per day.

If you’re trying to lose weight, you may want to focus on eating more high-fiber foods. A recent study found that people who ate a high-fiber diet lost more weight than those who ate a low-fiber diet. This is likely because fiber-rich foods take longer to digest and make you feel fuller for longer periods of time. What’s more, they tend to be lower in calories and fat than other types of food.

To increase your intake of high-fiber foods, try adding them to your meals and snacks throughout the day. For example, top your morning oatmeal with fresh berries or add a side of beans to your lunchtime salad.

How to incorporate high protein high fiber low calorie foods into your diet

If you’re looking to cut down on calories, incorporating high protein, high fiber foods into your diet is a great place to start. Not only do these foods help you feel fuller longer, but they also help boost your metabolism and keep your blood sugar levels stable.

Some great high protein, high fiber foods include legumes, such as lentils and beans, quinoa, Greek yogurt, nuts and seeds, and whole grain bread. Incorporating these foods into your diet is simple:

  1. Add lentils or beans to soups and stews.
  2. Swap out white rice for quinoa in bowls and stir-fries.
  3. Top salads with nuts and seeds.
  4. Enjoy whole grain bread with nut butter or avocado at breakfast or for a quick snack.
  5. Mix Greek yogurt into oatmeal or use it as a base for dips and salad dressings.


1. Black Bean Brownies

1 cup black beans, drained and rinsed
1/2 cup cocoa powder
1/2 cup agave nectar or honey
1/4 cup almond or peanut butter
1 teaspoon vanilla extract
1/4 teaspoon baking powder

Pinch of salt

Optional toppings:
Chopped nuts, shredded coconut, chocolate chips


Preheat the oven to 350 degrees F (175 degrees C). Grease and flour one 8×8 inch baking dish.

In a food processor, combine black beans, cocoa powder, agave nectar, peanut butter, vanilla extract, baking powder, and salt. Blend until the mixture becomes a smooth dough. Spread evenly into the prepared pan. Bake for 25 minutes in the preheated oven, or until firm. Cool completely before cutting into squares.

How can high-fiber foods help with weight loss?

Fiber is an indigestible carbohydrate found in plant foods. It’s often lauded for its ability to promote regularity and prevent constipation, but fiber can also help with weight loss.

Soluble fiber absorbs water and forms a gel-like substance in the gut, which slows down digestion and makes you feel fuller for longer. This can help promote weight loss by preventing overeating.

Insoluble fiber helps add bulk to the stool and prevents constipation. It’s found in foods like wheat bran, whole grains, and vegetables.

Research shows that a diet high in fiber is associated with lower body weight and smaller waist circumference. Fiber may also help reduce the number of calories absorbed from other food sources.

There are two types of fiber: soluble and insoluble. Both types are beneficial for weight loss, but soluble fiber has additional health benefits.

Some high-fiber foods that can be helpful for weight loss include:

  • Beans and legumes
  • Bran cereals
  • Whole grains
  • Fruit with the skin intact
  • Vegetables

What are some high-fiber, low-calorie foods to include in your diet?

There are a variety of high protein high fiber low-calorie foods available. Some of these include lean meats, poultry, fish, beans, lentils, tofu, eggs, and nuts. These foods are all excellent sources of protein and fiber, and they are also relatively low in calories. This combination of nutrients makes them ideal for those who are trying to lose weight or maintain a healthy weight.

There are many high-fiber, low-calorie foods that you can include in your diet to help you lose weight. Here are a few examples:

  1. Fruits: apples, berries, mangoes, oranges, pears, etc.
  2. Vegetables: carrots, celery, cucumber, green beans, kale, peas, spinach, etc.
  3. Whole grains: barley, oats, quinoa, brown rice, whole wheat bread/pasta/flour, etc.
  4. Legumes: black beans, chickpeas, lentils, kidney beans, etc.
  5. Nuts and seeds: almonds, chia seeds, flaxseeds, pumpkin seeds, etc.

Including these high-fiber foods in your diet can help you lose weight by making you feel full and satisfied so that you eat less overall. Fiber also helps to regulate digestion and can promote a healthy gut microbiome.

How can you increase your fiber intake?

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, and carrots. Insoluble fiber does not dissolve in water. It helps add bulk to the stool and prevents constipation. Insoluble fiber is found in whole wheat bread, cereals, nuts, and green beans.

The best way to increase your fiber intake is to eat more high-fiber foods. Here is a list of some high-fiber foods that are also low in calories:


  • Apples
  • Bananas
  • Cherries
  • Grapefruit
  • Mangoes
  • Oranges
  • Pears
  • Strawberries


  • Artichokes
  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Celery

What are some other tips for weight loss?

There are several other things you can do to support your weight loss:

1. Get enough sleep: Most people need around 7-8 hours of sleep per night. Getting adequate sleep can help increase energy levels and reduce cravings.

2. Manage stress: When we’re stressed, our bodies release a hormone called cortisol, which can lead to weight gain. Practice stress-reducing activities like yoga or meditation to keep cortisol levels in check.

3. Drink water: Drinking plenty of water can help you feel fuller and may even help reduce calorie intake.

4. Avoid sugary drinks and empty calories: Limit your intake of sugary drinks, alcohol, and foods with little nutritional value. These foods are often high in calories but low in nutrients, which can contribute to weight gain.

Protein and fiber are two essential nutrients that offer a host of health benefits. They can help you lose weight, lower your cholesterol levels, and maintain a healthy digestive system.

Unfortunately, many people don’t get enough protein or fiber in their daily diets. This can lead to weight gain, constipation, and other health problems.

The good news is that there are plenty of high protein high fiber foods that you can add to your diet to get the nutrients you need. Here are 10 delicious options to choose from.


There are many high protein high fiber low-calorie foods available to help you meet your nutritional needs. Be sure to choose foods that are also low in fat and cholesterol to maintain a healthy diet. The best way to incorporate these foods into your diet is to eat a variety of them.

This will help you get the fiber you need without overloading with calories. Try to eat at least one high-fiber food at each meal and snack on high-fiber foods throughout the day.