15 Low Calorie High Fiber Foods For Your Digestive Health

In a world where processed and high-fat foods dominate our plates, it can be a challenge to find nutritious options that not only satisfy our taste buds but also promote good digestive health. Enter low calorie, high fiber foods – the unsung heroes of the culinary realm! Packed with essential nutrients and devoid of excess saturated fats, these dietary powerhouses are here to revolutionize your meals.

From vibrant fruits bursting with vitamin C to wholesome grains that keep you feeling full and satisfied for longer, we’ve curated a list of 15 top-notch options that will nourish your body from within and support a happy gut. So prepare yourself for a mouthwatering journey through the world of low-calorie, high-fiber goodness!

What Is Fiber?

Fiber is an essential component of a healthy diet, yet it often gets overlooked. To truly understand its importance, we need to dive deeper into what fiber actually is. There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that helps soften stools and regulate blood sugar levels. On the other hand, insoluble fiber does not dissolve in water but adds bulk to the stool, preventing constipation and promoting regular bowel movements.

Soluble fiber can be found in foods like oats, beans, peas, fruits (such as apples and citrus fruits), and vegetables (like carrots). Its ability to form a gel-like substance in the digestive system helps slow down digestion and absorption of nutrients. This slows the release of sugar into the bloodstream, making it beneficial for people with diabetes or those looking to manage their blood sugar levels.

Insoluble fiber can be found in whole grains such as wheat bran, brown rice, nuts, seeds, celery, and cauliflower. It functions differently from soluble fiber by adding bulk to the stool which aids regular bowel movements. It acts as a natural laxative preventing constipation while reducing the risk of developing hemorrhoids.

Benefits Of Fiber

Fiber is often referred to as the unsung hero of a healthy diet, and for good reason. This indigestible plant material offers numerous health benefits that go beyond just aiding in digestion. Firstly, fiber can help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream. This is particularly beneficial for individuals with diabetes or those looking to manage their weight.

In addition to maintaining steady blood sugar levels, consuming foods high in fiber has also been linked to a reduced risk of heart disease. Soluble fiber, which dissolves in water and forms a gel-like substance, helps lower cholesterol levels by binding to it and preventing its absorption into the bloodstream. By incorporating fiber-rich foods such as oats, legumes, and fruits into your diet, you can actively promote cardiovascular health.

Furthermore, high-fiber diets have been associated with healthy weight management. Since they tend to be more filling and take longer to digest compared to low-fiber foods, they promote satiety and help control appetite. By feeling fuller for longer periods of time after eating high-fiber meals or snacks like avocados or chia seeds, you are less likely to consume excess calories throughout the day.

Ensuring an adequate intake of fiber not only promotes digestive health but also offers a range of additional benefits such as better blood sugar control, lowered risk of heart disease through cholesterol reduction, and support for weight management efforts—all reasons why you should make sure your plate is filled with delicious high-fiber foods.

Fiber Foods

The fiber content of the foods is measured per 100 grams of the respective food items.

1. Bananas (2.6 grams)

Bananas are not only a delicious and versatile fruit, but they are also a good source of fiber. With 2.6 grams of fiber per banana, incorporating this fruit into your diet can be a great way to boost your digestive health. Fiber is essential for maintaining regular bowel movements and preventing constipation, making bananas an ideal choice if you’re looking to improve your digestion.

What’s more, bananas can also aid in weight loss efforts due to their high fiber content. When consumed with other low-calorie foods, bananas can help you feel fuller for longer, reducing the temptation to snack on unhealthy options. The soluble fiber found in bananas slows down digestion and keeps you satisfied, making it easier to stick to a calorie-controlled diet without feeling deprived.

So next time you’re craving something sweet or need an energy boost during the day, reach for a banana! Not only will it satisfy your taste buds with its natural sweetness, but it will also provide valuable fiber for improved digestive health. Plus, with their ability to keep hunger at bay and aid in weight loss efforts, these yellow fruits truly pack a nutritional punch that goes beyond what meets the eye.

2. Quinoa (2.8 grams)

Quinoa, a superfood packed with fiber and essential nutrients, is gaining popularity as a healthy addition to any diet. With just 2.8 grams of fiber per 100g, quinoa is an excellent source of healthy fats that can support overall well-being. Unlike unhealthy saturated fats found in processed foods, the fat content in quinoa consists mainly of monounsaturated and polyunsaturated fats, which are known to promote heart health and help reduce inflammation.

In addition to its low-fat content, one serving of quinoa provides an impressive amount of dietary fiber. With about 5 grams per serving, this nutrient-rich grain helps maintain digestive health by supporting regular bowel movements and preventing constipation. The combination of high fiber and healthy fats in quinoa makes it a great choice for individuals looking to manage their weight or improve their overall digestive health.

Not only is quinoa rich in fiber and healthy fats, but it also contains a wide array of vitamins and minerals like iron, magnesium, zinc, and B-complex vitamins. These nutrients work together to boost energy levels while providing various benefits such as supporting brain function and helping maintain a strong immune system. Incorporating quinoa into your meals is not only delicious but also offers numerous health advantages that you simply can’t ignore.

3. Chia seeds (34.4 grams)

Chia seeds are tiny powerhouses in terms of nutrition and digestive health benefits. With a whopping 34.4 grams of fiber per 100 grams, they are bound to keep your digestive system working smoothly. What makes them even more impressive is their ability to absorb water and form a gel-like substance in the stomach, which helps promote healthy bowel movements and prevents constipation.

Beyond their high fiber content, chia seeds also boast an array of essential nutrients that support overall digestive health. They are packed with omega-3 fatty acids, which possess anti-inflammatory properties that can reduce inflammation in the gut and alleviate symptoms associated with conditions like irritable bowel syndrome (IBS). Additionally, chia seeds are rich in antioxidants that help protect against cell damage and support a healthy gut microbiome – the diverse community of bacteria that resides in our intestines and plays a crucial role in digestion.

Adding chia seeds to your diet is incredibly easy as they have a mild taste that can blend seamlessly into various dishes. You can sprinkle them onto yogurt or oatmeal for a nutrient boost, mix them into smoothies for added texture, or use them as an egg substitute when baking. However you choose to incorporate chia seeds into your meals, rest assured knowing that these tiny superfoods will not only enhance the flavor but also take care of your digestive health from within.

4. Avocado (6.7 grams)

Avocado, often hailed as a superfood, is not only delicious but also packed with nutrients. With just 6.7 grams of fiber, it is an excellent choice for those looking to maintain or lose weight while still nourishing their bodies. The high fiber content in avocados promotes healthy digestion by aiding in the absorption of nutrients and maintaining regular bowel movements.

What sets avocados apart from other fruits is their unique composition of monounsaturated fats. These healthy fats not only provide a creamy texture but also offer numerous health benefits, including reducing inflammation and improving heart health. Additionally, avocados are rich in potassium, which helps regulate blood pressure and prevent muscle cramps.

Furthermore, this green fruit contains important vitamins such as vitamin K, vitamin C, vitamin E, and B-vitamins like folate. These vitamins play a crucial role in supporting immune function, protecting against oxidative stress, promoting skin health, and supporting brain health.

Incorporating avocado into your diet can be as simple as adding slices to sandwiches or salads or even incorporating it into smoothies for a creamy texture boost. Whether you’re aiming to improve your digestive health or simply looking for a tasty addition to your meals without compromising on calories or flavor – the versatile avocado should definitely make its way onto your plate!

5. Almonds (13.3 grams)

Almonds are not only delicious but are also a great snack option for those looking to maintain a healthy digestive system. These small nuts pack a powerful punch when it comes to fiber content, with 13.3 grams per 100g. Fiber is essential for digestion as it adds bulk to the stool, helping to regulate bowel movements and prevent constipation.

In addition to their high fiber content, almonds also contain healthy fats that can benefit the digestive system. The monounsaturated fats found in almonds help to promote healthy gut bacteria by acting as fuel for them. This can lead to improved overall digestion and a healthier gut microbiome.

One interesting fact about almonds is that they are one of the best sources of Vitamin E, an antioxidant that plays a crucial role in promoting digestive health. Vitamin E helps protect the cells lining the digestive tract from damage caused by free radicals, reducing inflammation and supporting overall gut health.

Adding almonds into your diet can be a simple yet effective way of improving your digestive health due to their high fiber content and beneficial fats. Snacking on a handful of almonds each day can provide you with not only important nutrients but also support your gut health in the long run.

6. Split peas (8.3 grams)

Split peas are a superfood when it comes to fiber content, packing an impressive 8.3 grams. These tiny legumes may seem unassuming, but their health benefits make them worth adding to your diet. While most people associate split peas with soups and stews, there are many other delicious ways to incorporate them into your meals.

One creative option is to make a creamy split pea dip by blending cooked split peas with garlic, lemon juice, and olive oil. This versatile dip can be enjoyed with raw veggies as a healthy snack or spread onto whole grain bread for a filling sandwich. Another great idea is to use split peas as a base for meatless patties or veggie burgers. Simply combine cooked split peas with flavorful ingredients such as onions, herbs, and spices, then shape into patties and cook until golden brown.

In addition to being high in fiber, split peas also offer numerous other health benefits. They are an excellent source of plant-based protein and contain important vitamins and minerals such as folate and iron. Including split peas in your diet can help support digestive health by promoting regular bowel movements and preventing constipation. Additionally, the fiber in split peas has been shown to help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream.

7. Chickpeas (7 grams)

Chickpeas, also known as garbanzo beans, are a versatile legume that have been a part of traditional diets for centuries. Apart from their delicious taste and creamy texture, chickpeas pack a powerful punch when it comes to nutrition. With 7 grams of fiber per serving, these tiny legumes are an excellent choice for maintaining a healthy digestive system.

Not only do chickpeas provide ample fiber, but they also contain high levels of protein and other essential nutrients. This makes them an ideal food choice for vegetarians or those looking to incorporate more plant-based proteins into their diet. Additionally, the soluble fiber found in chickpeas helps regulate blood sugar levels and promote healthy cholesterol levels.

8. Sweet potatoes (3 grams)

The humble sweet potato, often overlooked in favor of its more glamorous cousin, the regular potato, packs quite a nutritional punch. Not only do sweet potatoes provide an excellent source of fiber with 3 grams, but they are also low in calories, making them a perfect addition to your diet if you’re looking to improve your digestive health.

What sets sweet potatoes apart is their high content of soluble fiber. This type of fiber dissolves in water and forms a gel-like substance in the digestive system, effectively slowing down digestion and regulating blood sugar levels. By doing so, sweet potatoes can help prevent spikes in blood sugar and keep you feeling full for longer periods of time. So not only will they aid in maintaining a healthy weight through their low-calorie content but also contribute to improved digestive function.

There are countless ways to enjoy this tasty tuber while reaping its many benefits. Try mixing roasted sweet potato cubes into salads or incorporating mashed sweet potato as a healthier alternative for traditional mashed potatoes. Get creative with flavors by adding spices like cinnamon or even experimenting with unique toppings such as Greek yogurt or avocado slices – the possibilities are endless!

9. Kidney beans (7.4 grams)

Kidney beans, with a generous 7.4 grams of fiber per serving, are not only delicious but also incredibly beneficial for your digestive health. These legumes are packed with soluble and insoluble fiber, which helps in improving digestion and preventing constipation. The high fiber content aids in the production of healthy gut bacteria, promoting a balanced microbiome and overall gut health.

What sets kidney beans apart is their specific type of soluble fiber called resistant starch. This starch holds on to water while passing through the digestive system, creating a gel-like substance that slows down digestion. As a result, these beans have a low glycemic index and can help regulate blood sugar levels by reducing the rate at which glucose is absorbed into the bloodstream.

Additionally, the abundance of dietary fiber in kidney beans can contribute to weight management as it promotes feelings of fullness and reduces calorie intake. It also helps control cholesterol levels by binding to bile acids in the intestines and increasing their excretion from the body. Including kidney beans in your diet can be an excellent way to support your digestive health while enjoying a versatile and tasty ingredient in various dishes ranging from soups to salads or even vegetarian burgers.

10. Raspberries (6.5 grams)

Raspberries may be small, but they pack a powerful punch when it comes to fiber content. With approximately 6.5 grams of fiber per serving, these tiny fruits are an excellent addition to any diet focused on digestive health. Not only does fiber help regulate bowel movements and prevent constipation, but it also plays a vital role in maintaining the health of the gut microbiome.

What sets raspberries apart from other fruits is their high concentration of antioxidants. These compounds help protect the body against oxidative stress, which can lead to chronic inflammation and digestive issues. Furthermore, raspberries contain ellagic acid, a polyphenol that has been shown to have anticancer properties in certain studies.

You can add them to smoothies for an extra burst of sweetness and fiber or toss them into salads for a refreshing twist. By incorporating these antioxidant-rich berries into your diet, you’ll be taking a proactive step towards improving your digestive health while satisfying your taste buds at the same time.

11. Oats (10.1 grams)

Oats, often hailed as one of the healthiest grains on the planet, are a powerhouse of nutrition. Not only are they incredibly versatile and delicious, but they also pack a punch when it comes to fiber content. With 10.1 grams of fiber per serving, oats are an excellent choice for those looking to boost their digestive health.

One of the key benefits of oats is their ability to promote regular bowel movements. The high fiber content helps add bulk to your stool and regulate bowel movements, preventing constipation and promoting overall digestive health. Additionally, the soluble fiber found in oats acts as a prebiotic, providing nourishment for the beneficial bacteria in your gut. This can lead to improved gut health and a stronger immune system.

From classic oatmeal breakfasts to adding them to smoothies or using them as a substitute for breadcrumbs in baking, there’s no shortage of creative ways to enjoy this nutritious grain. So next time you’re looking for a high-fiber food that supports your digestive system, reach for some oats and reap the benefits they have to offer!

12. Lentils (10.7 grams)

Lentils are a nutritional powerhouse that should not be overlooked. With 10.7 grams of fiber per 100g serving, these legumes are an excellent addition to any high-fiber diet. Not only do they help keep you feeling full and satisfied, but they also promote digestive health by supporting regular bowel movements.

One interesting fact about lentils is their versatility in the kitchen. They can be used in a variety of dishes, from soups and stews to salads and grain bowls. Try incorporating them into your favorite recipes for added texture and flavor.

Additionally, lentils are packed with other essential nutrients like protein, iron, and folate. This makes them a great choice for vegetarians or anyone looking to increase their nutrient intake without adding excessive calories.

13. Turnip Greens (3.5 grams)

Turnip greens, a close relative of cabbage and kale, are often overlooked when it comes to leafy greens. However, they pack a powerful punch in terms of their nutritional value. With just 3.5 grams of turnip greens, you can boost your fiber intake and promote digestive health.

Not only are turnip greens low in calories, but they are also high in fiber, making them an excellent addition to any weight loss or digestive health plan. The fiber content helps to regulate digestion and prevent constipation by adding bulk to the stool. Additionally, fiber has been shown to promote the growth of healthy gut bacteria, which can enhance overall digestion and nutrient absorption.

What sets turnip greens apart from other leafy greens is their unique flavor profile. They have a slightly bitter taste that pairs well with spices like garlic and red pepper flakes for added depth of flavor. Experimenting with different cooking methods such as sautéing or steaming can help to soften the bitterness while retaining their nutritional benefits.

14. Popcorn (14.5 grams)

Popcorn, the classic movie snack, is not only delicious, but it can also be a healthy addition to your diet. With just 14.5 grams of popcorn, you can enjoy a satisfying and guilt-free snack that is low in calories and high in fiber. Fiber plays an essential role in maintaining digestive health by promoting regular bowel movements and preventing constipation.

One interesting fact about popcorn is that it is a whole grain. Unlike processed grains like white rice or bread, whole grains are packed with the bran, germ, and endosperm which provide vital nutrients like fiber, vitamins, and minerals. Including whole grains like popcorn in your diet can help lower your risk of heart disease, diabetes, and certain types of cancer.

What makes popcorn even more intriguing is its versatility as a snack option. You can enjoy it plain for a light and crunchy experience or experiment with various seasonings to satisfy your taste buds without adding excessive calories or unhealthy fats. Whether you prefer a savory flavor with herbs and spices – there’s no limit to how you can customize this nutritious treat while staying within your dietary.

15. Strawberries (2 grams)

Strawberries, with just 2 grams of fiber, are a delightful choice for those looking to boost their digestive health. Not only are strawberries low in calories, but they are also high in fiber, making them an excellent addition to any diet. A single cup of strawberries provides about 12% of the recommended daily value (DV) of fiber.

Aside from their digestive benefits, strawberries offer a range of other advantages for overall well-being. They contain antioxidants that help combat inflammation and support healthy heart function. Additionally, strawberries are packed with essential vitamins and minerals like vitamin C and manganese. These nutrients contribute to boosting the immune system and promoting strong bones.