Eating fiber is good for your health. We all know that, and it’s one of those things that we accept as just common knowledge. But you’d be surprised at how many people don’t realize the importance of fiber. As a highly nutritious and incredibly important part of a healthy diet, fiber serves an important role in the digestive system.
Our bodies need fiber to repair tissue, maintain proper digestion and bowel function, and prevent constipation. High-fiber foods also provide essential nutrients and energy needed by the body, which are not found in high-carb foods. There are many different types of fiber, but our bodies are able to absorb only soluble fiber. Soluble fiber absorbs water and swells in the digestive tract, which slows the movement of food and liquids through the digestive tract.
If you want to lose weight, you need to consume foods that are low in carbohydrates while still providing adequate nutrition. Some foods are high in fiber and may be low in carbohydrates, but can still be high in calories. So, how can you lose weight while still eating foods that are high in fiber? You simply need to be mindful of your portion size.. Read more about high-fiber, low-carb foods for diabetics and let us know what you think.
Updated 16. June 2023, based on a medical opinion from
You’ve undoubtedly heard of fiber’s many health advantages. Loss of weight. A sense of fullness. Improved blood sugar management. While these advantages aren’t available to everyone, they are available to a large number of people.
Many high-fiber meals, however, are also rich in carbs. What are some ways to get more fiber on a keto or low-carb diet? We’ve compiled a list of the finest low-carb, high-fiber foods in this guide.
What is fiber, and how can it help you?
Dietary fiber is found in plant-based diets, often referred to as coarse foods. Dietary fiber, unlike other carbohydrates, is not broken down or absorbed in the digestive system. Fiber, on the other hand, travels through your body until it reaches your colon, where, depending on the kind of fiber, it is either fermented by bacteria or expelled in your stool.
Soluble and insoluble fiber may be found in vegetables and other plant foods. The soluble fibers are fermented by intestinal bacteria, while the insoluble fibers pass through undamaged, increasing the volume of the stool and making it easier to pass.
Although fiber is well-known for its function in preventing constipation, it has recently been found that it also has additional health benefits, including:
- Better diabetes control: In individuals with type 2 diabetes, soluble fiber may help decrease blood sugar levels.
- Lowering LDL cholesterol : Clinical studies have indicated that dietary fiber, both soluble and insoluble, may help to moderately lower LDL cholesterol levels.
- Irritable Bowel Syndrome Relief: While insoluble fiber increases stool volume, soluble fiber seems to be more helpful in the treatment of IBS.
- Fiber may help you feel full and eat less calories during mixed meals, which can lead to weight reduction.
A high-fiber diet may be beneficial to your health in certain instances, but it can also be harmful in others. Diverticulitis, inflammatory bowel illness (Crohn’s disease or ulcerative colitis), and gastroparesis (slow stomach emptying) patients may need to restrict their fiber consumption.
Based on studies connecting increased fiber consumption to improved health, the American Council on Food and Nutrition advises a daily fiber intake of at least 25 grams for women and 38 grams for men.
These guidelines, on the other hand, are mostly based on observational studies of people who eat a mixed or low-fat diet. For individuals on a low-carb diet, we don’t have any particular information.
Top 15 low-carb, high-fiber meals
When you’re on a ketogenic or low-carb diet, how can you obtain the fiber you need? Choose from a list of 15 high-fiber, ketosis-friendly foods, complete with fiber and net carbohydrates (total carbs minus fiber) per serving.
1. Legal counsel
Although often mistaken for a vegetable, the avocado is really a fruit. This fruit, on the other hand, is rich in fat, has a creamy texture, and has a moderate flavor that is neither sweet nor sour.
Avocados have been proven in studies to help you feel full and satisfied after eating them. Avocados may also help with heart health markers.
Avocados also have a higher fiber content and fewer net carbohydrates than other fruits. 7 grams of fiber and 2 grams of net carbohydrates are found in half of a big avocado (100 grams).
Avocados are delicious in salads and omelets, and they’re a key component in guacamole.
Avocado recipes include:
Broccoli belongs to the same cruciferous family as Brussels sprouts, cabbage, and cauliflower. Broccoli is high in vitamin C and potassium, among other vitamins and minerals. It may help decrease inflammatory indicators, according to limited studies.
It also has a lot of fiber. 5 grams of fiber and 6 grams of net carbohydrates are found in one cup (150 grams) of cooked and chopped broccoli.
Broccoli tastes great when cooked in butter or sautéed in olive oil. When dining out, request that steamed broccoli with butter be substituted for potatoes, rice, or other starchy meals.
Broccoli recipes include:
3. Raspberries with blackberries
Fruit is usually not recommended for a ketogenic diet due to its high carbohydrate content. Even on a rigorous keto diet, berries are a delicious exception that may be consumed in modest quantities from time to time.
Which species have the highest fiber content? Blackberries and raspberries have the lowest net carbohydrate content of all the berries.
Per two-thirds cup (100 grams), raspberries provide 6.5 grams of fiber and 5 net grams of carbs, while blackberries have 5 grams of fiber and 5 net grams of carbohydrates.
A simple yet beautiful dish is berries with fresh cream. When fresh berries aren’t accessible, frozen berries may be a suitable substitute.
Blackberries and raspberries are used in a variety of recipes.
Asparagus is a tasty vegetable with a delicate texture and taste. It’s also filling and high in B vitamins and vitamin C. Three grams of fiber and three grams of net carbs are found in eight big asparagus (160 grams). Hot or cold, asparagus pairs well with a thick, creamy sauce.
Asparagus recipes include:
5. Chia seed
Chia seed is a unique seed that when mixed with a liquid produces a gel. According to some research, they increase blood sugar levels and make you feel full. Chia seeds are high in fiber and are a good source of it. 10 grams of fiber and 2 grams of net carbohydrates are found in two teaspoons (28 grams).
Before using, combine the seeds with water or another liquid and soak for at least 15 minutes. Add cocoa powder or vanilla, as well as keto sweetener, if preferred, to improve the taste.
Chia seed recipes include:
6. Macadamia nuts
Ketogenic and low-carb diets love macadamia nuts. While macadamia nuts may seem to be an indulgence, they are a healthy food that is low in carbs and may help reduce LDL cholesterol levels.
It’s also worth noting that they’re high in fiber. Just under 9 grams of fiber and 5 grams of net carbohydrates are included in three-quarters cup (100 grams).
Macadamia nuts are a tasty snack that may be had at any moment. Try our keto fat bombs with chocolate and macadamia nuts for a wonderful treat.
7. Vegetables with green leaves
Most low-carb diets include spinach, kale, and other green vegetables as mainstays. Not only are they nutrient-dense and readily accessible, but they may also fill you up.
This is a fantastic method to boost your fiber consumption while keeping your carbohydrate levels low, whether you like sautéed, steamed, or creamed vegetables:
- 4 grams of fiber and 1 gram of net carbohydrates per half cup of cooked spinach (100 grams)
- 4 grams of fiber and 1.5 grams of carbs per half cup of cooked cabbage (100 grams)
- Per half cup of cooked mustard seed, there are 2 grams of fiber and 2.5 grams of net carbohydrates (100 grams)
- 2 grams of fiber and 3 grams of net carbs per cup of cooked cabbage (100 grams)
Green leafy vegetable recipes include:
8. Brussels sprouts
Brussels sprouts are a cruciferous vegetable like broccoli and cauliflower. They’re high in vitamin C and have an earthy flavor that a lot of people like.
Despite having a few more net carbohydrates than some of the other vegetables on our list, Brussels sprouts are still an excellent keto vegetable choice.
Roasted Brussels sprouts provide 4 grams of fiber and 7 grams of net carbohydrates per cup (150 grams).
When roasted or fried in butter, olive oil, or other healthy fats, Brussels sprouts are particularly tasty.
Recipes for Brussels sprouts include:
Fresh artichokes take some time to prepare and consume, but the taste is well worth the effort. It’s easy to find artichoke hearts in jars (typically packed in water) or canned oil. Artichokes, like the other vegetables on this list, are rich in vitamins and minerals, whether fresh or tinned. They’re a good source of fiber as well.
A 120-gram medium fresh artichoke has 6 grams of fiber and 6 grams of net carbohydrates. Canned artichokes provide 4 grams of fiber and 5 grams of net carbohydrates per cup (100 grams).
Grilled or fried artichokes are delectable. Steamed and served with butter, mayonnaise, or any creamy sauce, they’re also excellent.
Artichoke recipes include:
Hazelnuts are another nutrient-dense nut with a low carbohydrate content. They may enhance certain heart health markers, according to limited studies.
Hazelnuts are a great fiber-rich option when it comes to keto nuts. Ten grams of fiber and seven grams of net carbohydrates are found in three quarters of a cup (100 grams).
Recipes using hazelnuts:
11. Green beans
Green beans are classified as a legume. They do, however, have a lower carbohydrate content than most other legumes, such as beans and lentils. Cooked green beans provide 3.5 grams of fiber and 3.5 grams of net carbohydrates per cup (100 grams). Green beans are often served as a side dish with steak or other meat meals, but they are surprisingly adaptable. Discover new ways to utilize beans by looking through our recipes.
White bean recipes include:
The buttery taste and delicate texture of pecans make them popular. According to studies, they, like other nuts, may enhance certain heart health markers. Pecans are one of the lowest carbohydrate nuts, and they’re also high in fiber.
Pecans provide slightly under 10 grams of fiber and 4 grams of net carbohydrates in a quarter cup (100 grams). You may eat them plain, diced and sprinkled over a salad, or use them in sweet or savory dishes.
Pecan-based recipes include:
13. Coconut that has been dried
Coconut is a tasty tropical fruit high in fat, particularly saturated fat known as medium-chain triglycerides. Coconuts, unlike bananas, pineapple, and other tropical fruits, have little carbs and are not very sweet. It also has a lot of fibre in its dried state.
7 grams of fiber and 3 grams of net carbohydrates are found in a half cup (40 grams) of dry, unsweetened coconut. It’s a delicious snack on its own, plus it gives plain Greek yogurt more texture and taste. If you purchase dried coconut, be sure it doesn’t contain any added sugar on the label.
Using Dehydrated Coconut in Recipes:
Flaxseed is often used to imitate the texture of wheat flour and other high-carb ingredients in low-carb baked products. It’s contentious because it contains isoflavones, just like soy. Flaxseeds, on the other hand, have generally neutral to favorable health benefits when eaten in modest quantities.
We suggest that you consume no more than two tablespoons of ground flaxseed each day. Ground flaxseeds provide 4 grams of fiber and 0.2 grams of net carbohydrates in two tablespoons (14 grams).
Flaxseed Recipes include:
15. Psyllium husks
The laxative effects of psyllium husks are well recognized. It is the active component in several constipation-relieving products, such as Metamucil. It’s frequently added, like flaxseed, to give low-carb baked goods and ketogenic products a texture that’s comparable to high-carb meals, particularly bread.
Dietary fiber is abundant in psyllium. Psyllium powder provides 8 grams of fiber and slightly under 1 gram of net carbohydrates per tablespoon (10 grams). When using psyllium powder as a laxative, be sure to combine it with lots of water, since ingesting it alone may lead to swallowing. Psyllium, on the other hand, is not as hazardous when mixed with other substances and used to prepare low-carb meals.
Low-carb + high-fibre Equals a great combo
Fiber may be beneficial to certain people’s health. Whole grains, legumes, and other high-fiber foods, on the other hand, do not lend themselves to a low-carb diet.
The good news is that sticking to the keto diet doesn’t require you to give up fiber. You may have the best of both worlds if you eat meals rich in fiber and low in carbs.
RD, CDE Franziska Spritzler
Fiber is the indigestible part of foods that the human body cannot digest, so it passes through your digestive system and is excreted in your stool. A diet that is low in fiber is often associated with a higher risk of obesity and diabetes. This article will outline the health benefits of high-fiber foods you should include in your diet.. Read more about high-fiber high-protein, low-carb diet and let us know what you think.
Frequently Asked Questions
What vegetables are high in fiber low in carbs?
Broccoli, cauliflower, Brussels sprouts
What are 10 low carb foods?
Here are 10 low carb foods that you can eat on a ketogenic diet. 1. Avocados 2. Cauliflower 3. Salmon 4. Bananas 5. Broccoli 6. Eggs 7. Sweet potatoes 8. Cheese 9. Chicken thighs 10. Beef
What food have no carb?
There are many foods that have no carb, such as vegetables.