Fruits With High Fiber Low Sugar are a great way to increase fiber intake, which in turn helps fulfill your body’s daily nutrient requirements. This can help improve digestion and removes toxins from the body among others. However, some fruits have low fiber contents compared to others. Therefore, here is a list of fruits with high fiber low sugar.
5 Fibre-Rich Low-Calorie Fruits Will Help You Maintain A Healthy Weight
Weight management: Fruits are tasty as well as healthy that can help you manage a healthy weight. High-fibre fruits can help you reduce appetite and promote weight loss. Here’s a list of low-calorie, high-fibre fruits you must try.
Fruits rich in fibre can help in weight management
- Fruits are usually low in calories
- Fruits can offer you multiple nutrients
- You must include seasonal fruits in your diet
Are you trying to maintain a healthy weight? But hunger pangs usually between the meals make you consume unnecessary calories. For a healthy weight, you need to consume calories according to your physical activity throughout the day. To beat hunger pangs, fruits are one of the best options to choose from. Fruits are beneficial for health in several ways as these are loaded with vitamins, minerals, antioxidants, fibre and much more. Fruits contain natural sugar that can satisfy your sweet tooth too. Here are some fruits you can choose for weight management. These are high in fibre which can keep you full for longer and make you eat less. These fruits are low in calories too.
Weight management: Low-calorie, high fibre fruits you must add to your diet
1. Apple
The health benefits of apples are quite famous. It is a fibre-rich fruit that can offer you multiple nutrients. Apples are loaded with fibre which can keep you full for longer and also keep your digestion healthy. Around 100 grams of apples contain just 52 calories.
2. Strawberries
The bright red strawberries are delicious as well as healthy. You can add strawberries as a topping too. Strawberries are loaded with fibre, vitamin C and antioxidants. These are low in calories too.
Strawberries are loaded with antioxidants
3. Pear
Pear is a delicious fruit with limited calories. It is high in nutrients as well. This fibre-loaded fruit can promote gut health, offer anti-inflammatory properties, lower risk of diabetes, help in weight loss and much more.
4. Guava
Guava is loaded with vitamin C that can help boost immunity. This weight loss-friendly fruit is also beneficial for diabetics. It can also help relieve constipation. You can enjoy the sweet taste of guava and reap the amazing health benefits it offers.
Fruits rich in fibre can help you maintain a healthy weight
5. Papaya
Papaya is also a great appetite suppressant as it contains optimum level fibre. Not just your health, papaya is beneficial for your skin too. Squeeze a lemon and sprinkle some salt on freshly sliced papaya and enjoy the tasty treat.
20 Foods High in Fiber for Good Gut Health
Fiber is an incredibly important nutrient, but it does way more than just prevent constipation.
Dietary fiber helps you feel full, improves digestion, lowers cholesterol levels and is linked to a lower risk of a myriad of chronic diseases including heart disease and certain cancers, per the Mayo Clinic.
How Much Fiber Do You Need?
The American Heart Association (AHA) recommends 25 grams of fiber per every 2,000 calories you eat each day. So if you’re on a 1,500-calorie diet, you need about 19 grams of fiber per day; if you eat 2,500 calories a day, you need about 31 grams of fiber.
Eating 25 to 29 grams of fiber a day is linked to a 15 to 30 percent lower risk of all-cause and heart-related mortality, per a February 2019 meta-analysis in The Lancet. However, most people get less than 20 grams of fiber per day.
There are two main types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like material — it can help maintain healthy glucose and blood cholesterol levels, per the Mayo Clinic. Foods high in insoluble fiber help move food through your digestive system, which is why it is especially great for folks with constipation.
Below, find a list of the top foods high in fiber. Note that the FDA’s Daily Value (DV) percentages are based on eating 28 grams of fiber per day.
1. Passionfruit: 24.5 g, 88% Daily Value (DV)
While passionfruit is rich in fiber, it’s also high in natural sugars, with 26.4 grams per cup.
This enticing fruit hails from South America, but it’s cultivated throughout the world, per the Encyclopedia of Food and Health.
Passionfruit makes for a great breakfast food high in fiber, providing 88 percent of your DV in 1 cup — just scoop it onto yogurt parfaits, add it to cereal or bake it into homemade pancakes.
2. Navy Beans: 19.1 g, 68% DV
One cooked cup of navy beans packs 68 percent of your DV as well as 15 grams of plant protein and 24 percent of your DV of iron. Beans, including the navy variety, are high in both soluble and insoluble fiber. Try the legume in these easy and delicious bean recipes.
3. Adzuki Beans: 16.8 g, 60% DV
These small red beans are popular in Asian cuisine and offer 60 percent of your DV for fiber in a 1-cup cooked serving. Adzuki beans are also high in protein, carbs, iron, potassium, zinc and magnesium.
4. Kidney Beans: 16.5 g, 59% DV
Kidney beans are a popular choice for winter chili recipes. They pack a serious nutritional punch: They’re high in protein and fiber and are naturally low in fat.
One cooked cup of red kidney beans accounts for 59 percent of your DV of fiber and 34 percent of your DV of protein, and they also contain solid amounts of iron, potassium, magnesium and zinc.
5. Split Peas: 16.3 g, 58% DV
In the laundry list of fiber-packed legumes, split peas are high on the list, offering 16.3 grams or 58 percent of your DV in 1 cooked cup. Add split peas to soups and salads, bake them with salt and pepper for a healthy snack or try them in these simple split pea recipes.
6. Lentils: 15.6 g, 56% DV
Lentils score you protein, and they’re one of the best foods high in fiber and low in fat. One cooked cup of lentils has 56 percent of your DV of fiber and 18 grams of protein.
Eating a diet rich in legumes such as lentils has been shown to lower blood pressure and improve blood sugar, cholesterol and triglyceride levels in people with type 2 diabetes, per a November 2012 study in the Archives of Internal Medicine.
7. Pinto Beans: 15.4 g, 55% DV
Add pinto beans to soups for creaminess and extra satiating nutrients.
Like many other legumes, pinto beans are nutrient-dense and low in fat, making them an integral addition to a healthy diet. Pinto beans are very high in protein as well as amino acids, which your body uses to build and repair muscle, per the Mayo Clinic.
Plus, pinto beans are high in fiber with 55 percent of your DV per cooked cup.
8. Black Beans: 15 g, 53% DV
Black beans provide major nutritional bang for your buck. Not only are they high in nutrients, but they’re also a cheap source of fiber and vitamins. They’re one of the best plant-based sources of protein and also pack 53 percent of your fiber DV in 1 cooked cup.
9. Avocados: 13.5 g, 48% DV
This creamy green fruit is an excellent source of omega-3 fatty acids as well as potassium and vitamins C, K and E. One avocado covers 48 percent of your DV of fiber alone. Use it in these creative avocado recipes.
10. Lima Beans: 13.2 g, 47% DV
Also known as butter beans, lima beans have a creamy, almost potato-like texture and almost taste as if they’ve been soaking in butter (hence their nickname). You can buy them frozen, dried or canned, and you’ll get 47 percent of your fiber DV in a single cooked cup. Other nutrients in lima beans include protein, iron, potassium, magnesium and zinc.
11. Chickpeas: 12.5 g, 45% DV
Also known as Garbanzo beans, chickpeas are a staple in Middle Eastern cooking and they’re one of the best vegan foods high in fiber, packing 45 percent of your DV in 1 cooked cup. The legume is also great for weight loss thanks to its healthy dose of protein and fiber, which work together to keep you full for longer.
The hummus staple is also a great plant-based source of iron, accounting for 26 percent of your DV in a 1-cup serving.
12. Great Northern Beans: 12.4 g, 44% DV
Like all beans, great northern beans are one of the top foods high in soluble fiber. One cup of cooked great northern beans offers 44 percent of your DV of fiber.
13. Elderberries: 10.2 g, 36% DV
These tart berries have been around since the Stone Age, per the USDA National Agricultural Library, and are hailed for their nutritional benefits. For one, they’re a great source of dietary fiber, providing 36 percent of your DV in a cup.
And they’re packed with antioxidants that perk up your immune system and have been shown to reduce the length of colds and cold symptoms in an older 2004 study in The Journal of International Medical Research.
14. Chia Seeds: 9.8 g, 35% DV
Chia seeds are best known for their jelly-like texture that makes them a tasty addition to smoothies and yogurts. Despite their small stature, 1 ounce packs 35 percent of your fiber DV as well as several other nutrients including magnesium, calcium, iron and zinc.
15. Fava Beans: 9.5 g, 34% DV
Like the chickpea, this nutrient-dense legume is a staple in Mediterranean cuisine. One cup of cooked fava beans earns you 34 percent of your DV of fiber. Fava beans are also high in protein, zinc, magnesium, iron, potassium and vitamin K.
It is, however, important to note that people who lack the G6PD enzyme should avoid fava beans because they can cause hemolytic anemia, per an October 2005 report in American Family Physician.
16. Acorn Squash: 9 g, 32% DV
You’ll get 25 percent of the DV for vitamin C, 19 percent of the DV for potassium and 11 percent of the DV for iron in a cup of acorn squash.
This fall favorite hails from the Cucurbita pepo squash species, which is the same family as pumpkin and zucchini. The veggie is an excellent source of dietary fiber — providing 32 percent of your DV in a cup baked. Check out these delicious acorn squash recipes.
17. Guavas: 8.9 g, 32% DV
This tropical fruit comes in varying colors ranging from pale green to deep yellow and it’s one of the best foods high in fiber and low in fat, packing in 32 percent of your DV and just 1.6 grams of fat in 1 cup.
It’s also incredibly rich in vitamin C, providing 419 percent of your DV in that same serving size as well as some potassium, vitamin A and folate. Although guavas are available year-round, they are best enjoyed during the summer season.
18. Green Peas: 8.8 g, 31% DV
The starchy vegetable is readily available in most parts of the world and offers a slew of health benefits. One cup of cooked green beans earns you 31 percent of your DV of fiber, 35 percent of your DV of vitamin K and 25 percent of your DV of vitamin C.
Green peas also support good eye health thanks to their vitamin A, lutein and zeaxanthin content, per the Academy of Nutrition and Dietetics.
19. Succotash: 8.6 g, 31% DV
This traditionally Southern dish contains a mix of sweet corn, lima beans and sometimes tomatoes and okra. It gives you 31 percent of your DV of fiber in 1 cup cooked and can be enjoyed in so many ways — hot or cold on its own, as a base for eggs and as a tasty side dish.
20. Sweet Potatoes: 8.2 g, 29% DV
This starchy vegetable is packed with nutrients, including vitamins A, C and B6, potassium, iron and, of course, dietary fiber. Just 1 cup of cooked sweet potatoes has 29 percent of your DV of fiber and one medium baked sweet potato has 3.8 grams of fiber, or 13 percent of your DV. Try them in these delicious sweet potato recipes.
7 High Fiber, Low Carb Foods That Will Fill You Up
Even if you don’t follow a low carb diet, your bod can prob benefit from more high fiber, low carb foods. Getting enough fiber is crucial for overall health and it’s especially important for your digestive system.
Plus, swapping foods rich in refined carbs for some lower carb options high in fiber can benefit blood sugar control, help protect heart health, and promote a healthy-for-you body weight. Not sure which foods to sub in? Here’s the rundown of the best bites.
7 high fiber, low carb foods
Looking for low carb options that’ll still fill you up? Toss some of these faves in your shopping cart.
- artichokes
- avocado
- asparagus
- peppers
- cauliflower
- brussels sprouts
- unsweetened coconut
Benefits of low carb, high fiber foods
Most people don’t get anywhere near the amount of fiber that’s recommended for tip-top health. The average American consumes about 15 grams of fiber per day, which is much lower than the current fiber recommendations (between 25 and 38 grams per day for adults).
Research shows that people with high fiber diets are at a lower risk of developing heart disease, colorectal cancer, diabetes, and many more common health conditions.
Plus, most peep’s diets are too high in ultra-processed sources of refined carbs like sugary breakfast cereals, candy, white bread, and soda. Eating these low fiber, high carb foods could lead to a number of health issues, including weight gain and heart disease.
You can get more fiber from lots of foods. Here are some of the best low carb sources.
1. Artichokes
Even though they aren’t the most popular veggie, artichokes are packed with nutrients like fiber. Bonus: They’re also low in carbs.
One cooked artichoke provides:
- Calories: 64
- Fiber: 7 grams (g)
- Carbs: 14 g
In addition to being high in fiber and low in carbs, artichokes are rich in vitamin C, vitamin K, folate, potassium, and many more important nutrients.
Cooked artichokes are particularly rich in soluble fiber. That may help benefit your heart health by reducing your heart disease risk factors like high LDL cholesterol.
2. Avocados
Creamy, delicious, and super nutritious, avocados are staple in lots of kitchens. These fruits full of healthy fat also happen to be low in carbs and high in fiber.
A half of an avocado provides:
- Calories: 161
- Fiber: 7 g
- Carbs: 9 g
Because avocados are a great source of fiber and low in carbs, they’re a go-to if you’re following a low carb diet. Plus, they’re an excellent source of nutrients like potassium, vitamin C, magnesium, folate, B5, and vitamin E.
A bunch of studies have even linked eating avocados with potential health benefits like reducing heart disease risk factors, increasing fullness, and improving gut health.
3. Asparagus
Asparagus is another veg that’s low in carbs, yet high in fiber.
A 1-cup serving of these fibrous veggies provides:
- Calories: 40
- Fiber: 4 g
- Carbs: 7 g
Asparagus is a good source of many nutrients like folate, vitamin C, and vitamin K.
Plus, it’s packed with plant compounds that act as powerful antioxidants in your bod like the carotenoid lutein, which plays important roles in preserving and protecting eye health.
4. Peppers
Like a little spice in your life? You got it. Want to stay in the sweet zone? Totally cool. Either way, there’s a pepper out there for you. And you can rest assured you’ll be noshing on a nutrient-packed veggie that’s low in carbs and high in fiber.
A large sweet red pepper provides:
- Calories: 43
- Fiber: 3 g
- Carbs: 10 g
Peppers also pack a punch when it comes to vitamin C, a nutrient that’s critical for your immune system to work properly. A large sweet red pepper contains an impressive 233 percent of the Daily Value (DV) for this vitamin.
5. Cauliflower
Cauliflower is a low carb lover’s dream. It’s high in fiber, low in carbs and can be made into a tasty pizza crust. Can we get a cauli-lujah?!
1 cup of cooked cauliflower provides:
- Calories: 29
- Fiber: 3 g
- Carbs: 5 g
Cauliflower is a super versatile veggie. You can eat it raw or cooked, it makes an excellent low carb rice alternative, and can be added to dishes like stir-fries, soups, and more.
It’s also loaded with important nutrients like vitamin C, vitamin K, and folate.
6. Brussels sprouts
If you typically steer clear of brussels sprouts, you might just be prepping them the wrong way.
If you’re willing to give these tasty little gems another shot, try roasting, sautéing, or adding thinly shaved sprouts to a salad.
A 1-cup serving of cooked brussels sprouts provides:
- Calories: 70
- Fiber: 6 g
- Carbs: 14 g
Brussel’s sprouts are an excellent source of bioactive plant compounds (like carotenoids) and sulfur-containing compounds (called glucosinolates). These have powerful antioxidant activity and may help protect your cells from oxidative damage.
7. Unsweetened coconut
Coconut is a high fiber food, but coconut products can be high in carbs if they contain sweetener. Choosing unsweetened coconut products gives you a lower carb option.
A 1-ounce serving of unsweetened dried coconut meat provides:
- Calories: 187
- Fiber: 5 g
- Carbs: 7 g
Try sprinkling a couple of teaspoons of unsweetened coconut on a bowl of yogurt or adding it to smoothies for a tropical kick. Not only will you be adding a boost of fiber, but you’ll be getting a dose of minerals like manganese, copper, and selenium, too.