An Overview of High Fiber, Low Carb Foods
Following a diet with plenty of fiber and limited carbs has many health benefits. Fiber promotes digestive health, supports heart health, stabilizes blood sugar levels, aids weight management and more. Meanwhile, reducing carb intake can help regulate insulin and blood sugar spikes.
The average adult should aim for 25-30 grams of fiber per day, but 95% of Americans fall short of this goal. Most experts recommend limiting carbs to less than 130g daily. Balancing high fiber foods with low carbs helps meet nutritional needs within carb restrictions.
Thankfully, many delicious whole food options offer both high fiber and low net carbs. Getting your daily dose of fiber does not mean missing out on great flavors. Read on to discover the top high fiber, low carb foods to boost your health.
What is Fiber and Why is it Important?
Dietary fiber refers to the indigestible carbohydrate components of plant foods. There are two main types of fiber:
Soluble Fiber
Soluble fiber dissolves in water to form a gel-like consistency. It helps regulate cholesterol and blood sugar levels. Soluble fiber can be found in oats, nuts, beans, apples, and vegetables.
Insoluble Fiber
Insoluble fiber does not dissolve and helps move material through the digestive system. It is found in foods like wheat bran, vegetables, and whole grains.
Consuming fiber, especially soluble fiber, provides many health perks like:
- Improved digestion and regularity
- Reduced cholesterol
- Stabilized blood sugar
- Increased satiety and weight loss
- Protection against heart disease and diabetes
Fiber also feeds the healthy bacteria in your gut microbiome. Getting enough fiber each day is important for overall health and wellness.
Highest Fiber Foods That are Low in Carbs
Here are some of the top high fiber, low carb food options across various categories:
Vegetables
- Broccoli
- Brussels sprouts
- Cauliflower
- Kale
- Spinach
- Asparagus
- Green beans
- Artichokes
- Cabbage
Fruits
- Avocado
- Blackberries
- Raspberries
- Strawberries
- Coconut
- Starfruit
- Kiwi
- Olives
- Tomatoes
Nuts and Seeds
- Almonds
- Pecans
- Pistachios
- Walnuts
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Sunflower seeds
Legumes
- Split peas
- Lentils
- Black beans
- Garbanzo beans
- Kidney beans
- Navy beans
- Pinto beans
Whole Grains
- Oats
- Quinoa
- Buckwheat
- Bulgur
- Barley
- Rye
- Popcorn
- Amaranth
These whole food options provide plenty of fiber for gut health and minimal net carbs to maintain stable blood sugar levels. They make nutritious additions to any low carb diet.
11 Superfoods High in Fiber and Low in Net Carbs
Here is more detail on 11 of the top fiber-rich foods that also fit low carb eating plans:
1. Avocados
Avocados provide 10 grams of fiber in one medium fruit, along with healthy fats and only 2 net carbs. Add avocado slices to salads and sandwiches or make guacamole for a fiber and nutrition boost.
2. Chia Seeds
Just 1 ounce of chia seeds contains 11 grams of fiber for only 5 grams of net carbs. Sprinkle chia seeds onto oatmeal, yogurt, baked goods and smoothies.
3. Artichokes
Artichokes offer over 10 grams of fiber per medium artichoke. Enjoy them steamed or roasted along with 2 net carbs.
4. Pecans
Pecans have 3 grams of fiber while providing under 5 net carbs per ounce. Throw pecans onto salads or enjoy a small handful for crunch.
5. Blackberries
1 cup of blackberries contains 8 grams of fiber and only 5 net carbs. Blackberries make the perfect low carb fruit topping for yogurt or oatmeal.
6. Split Peas
Cooked split peas offer a whopping 16 grams of fiber per cup with only 20 net carbs. Enjoy fiber-filled split pea soup.
7. Navy Beans
Navy beans pack 19 grams of fiber per cooked cup. Pair beans with vegetables and lean protein to make a high fiber chili or stew.
8. Buckwheat
Buckwheat is a gluten-free pseudo-grain that contains 17 grams of fiber per cooked cup while providing fewer than 20 net carbs.
9. Broccoli
One cup of chopped raw broccoli has almost 6 grams of fiber and 5 net carbs. Roast broccoli or use it in stir fries, soups and pasta dishes.
10. Popcorn
Air-popped popcorn offers 4 grams of fiber per 3-cup serving with 15 net carbs. Choose healthy popcorn to snack on rather than processed junk food.
11. Raspberries
One cup of raspberries boasts 8 grams of fiber with only 5 net carbs. Add fresh or frozen raspberries into shakes, yogurt, cottage cheese and baked goods.
These superfood options help meet your daily fiber needs within a low carb eating plan. Work them into various recipes for meals and snacks.
Tips for Following a High Fiber, Low Carb Diet
Here are some tips for success when focusing on fiber while limiting carbs:
Eat Whole Foods
Emphasize wholesome, minimally processed foods like vegetables, fruits, nuts, seeds, legumes, and lean proteins. Avoid refined carbs and added sugars.
Read Labels
Check nutrition labels and choose foods with higher fiber and lower net carbs. Compare brands for the best values.
Drink Plenty of Fluids
Fiber absorption requires fluid, so be sure to stay well hydrated by drinking water, tea and other unsweetened beverages.
Increase Fiber Slowly
Gradually boost fiber intake over a few weeks to allow your body time to adjust. Sudden increases can cause gas or bloating.
Incorporate Exercise
Physical activity helps increase satiety and improve carb metabolism. Aim for 150+ minutes of moderate exercise per week.
Consider Supplements
If adjusting your diet is difficult, talk to your doctor about whether a fiber supplement makes sense for you.
Focusing on whole, high fiber carbs instead of processed refined carbs makes it easier to stay balanced and satisfied. Be consistent and make permanent changes for good health.
Sample High Fiber, Low Carb Weekly Meal Plan
Here is an example of what 1 week of meals might look like on a high fiber, low carb diet:
Monday
- Breakfast: Veggie omelet with cheese, avocado and raspberries
- Lunch: Tuna salad over spinach with melon
- Dinner: Turkey burgers with roasted Brussels sprouts
- Snack: Celery sticks with almond butter
Tuesday
- Breakfast: Greek yogurt with walnuts, chia seeds and blueberries
- Lunch: Chopped kale salad with chickpeas and avocado dressing
- Dinner: Pork tenderloin with roasted cauliflower and bell peppers
- Snack: Guacamole with veggie sticks
Wednesday
- Breakfast: Scrambled eggs with spinach, tomatoes and feta
- Lunch: Lentil veggie soup
- Dinner: Salmon with broccoli and roasted pecan Brussels sprouts
- Snack: Celery sticks with nut butter
Thursday
- Breakfast: Cottage cheese with avocado, olive oil and everything bagel seasoning
- Lunch: Salad with chicken, beets, goat cheese and balsamic dressing
- Dinner: Zucchini noodles with basil pesto chicken
- Snack: Sliced bell peppers with hummus
Friday
- Breakfast: Veggie omelet with avocado
- Lunch: Leftover salmon and Brussels sprouts
- Dinner: Bunless burgers with coleslaw salad
- Snack: Strawberries with mixed nuts
Saturday
- Breakfast: Spinach smoothie with almond milk, chia seeds and berries
- Lunch: Chopped Greek salad
- Dinner: Hearty lentil veggie stew
- Snack: Carrots with hummus
Sunday
- Breakfast: Veggie scramble with cheese
- Lunch: Tuna salad lettuce wraps
- Dinner: Chicken stir fry with broccoli, peppers and bok choy
- Snack: Celery with almond butter
Planning balanced meals and snacks centered around high fiber foods makes it easier to get enough fiber within carb limits.
The Bottom Line on High Fiber, Low Carb Eating
A diet emphasizing high fiber, low net carb whole foods has proven health benefits. Fiber promotes digestive regularity, heart health, stable blood sugar levels, weight control and more.
Many delicious whole food options offer both high fiber and low net carbs. Load up on leafy greens, avocados, berries, nuts, seeds, beans, legumes and wholesome grains.
Gradually boost fiber intake while reducing processed carbs. Drink plenty of fluids to support fiber consumption. With some mindful meal planning, you can enjoy nutritious high fiber, low carb meals for better overall wellness.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment