Eating a fibre rich diet creates a lower body weight and less weight gain over time, due most likely to fibres ability to provide satiety after meals, aka fullness.
AN easy way to incorprte more fibre with low calories is to eat vegetable soup
Here is a simple recpe to get you going.
1 cup of sweet potato chopped
2 red onions chopped
1/2 cup red capsicum chopped
1 cup of chopped broccoli
1 cup kale chopped
2 celery sticks chopped
10 cherry tomatoes
4 tbsp miso paste
1 tsp grated ginger
1 tbsp crushed garlic
1 tbsp diced onion
1 tbsp thyme
1 tbsp rosemary
1 litre of water
Place all ingredients in large pot. Add the water, miso, herbs and spices.
Cook over medium-high heat for 5 -10 minutes. Reduce heat and cook another 20 minutes or until ready.
Use hand blender if you desire smoother texture
Add lemon juice just before serving.