There are 5 main food groups; carbs, protein, fat, dairy and vegetables. Although it is highly advised to eat a variety of these on a daily basis, high fiber low carb foods are quite possibly the most important of all. With that in mind here are some of the best foods that are low in carbohydrate but high in fiber.
Low carb diets are all the rage these days. That’s not surprising. Apart from helping you to lose weight, this type of diet is also associated with a number of health benefits such as lower cholesterol and improved blood sugar control.
Low carb diets generally provide less than 130 grams of carbohydrate per day. Very low carb diets may even provide as little as 20 grams of carbohydrate each day.
However, low carb diets are often low in fiber as well. This is less desirable for a healthy diet.
Fiber is an important nutrient. It supports gut health, strengthens the digestive organs, and is even known to be good for the heart.
Fortunately, when you make the right food choices, it’s not difficult to have a diet that’s both low in carbs and high in fiber. A high protein low carb diet is also extremely beneficial.
Low carb diets are often low in fiber as well – here’s the solution
Table of Contents
10 of the Best High Fiber Low Carb Foods
1. Chia Seeds
Chia seeds are the sees of the Salvia hispanica plant. Despite their tiny size, these specks of natural goodness are rich in several nutrients and are one of the best plant-based sources of omega-3 fatty acids.
Chia seeds are also high in fiber and protein but low in carbs. Although they are too small to be a key component of a meal or snack, Chia seeds work well as a high fiber sprinkle for yogurts and blend well as a smoothie ingredient.
Two tablespoons of chia seeds provide 11 grams of dietary fiber and just 2 grams of carbs.
2. Flax Seeds
Flax seeds are another seed that can work well as a high fiber sprinkle but you will need to grind them first. Like chia seeds, they are a good source of omega-3 fatty acids and also provide health-boosting antioxidants.
Two tablespoons of ground flax seeds provide 4 grams of fiber and are free from carbs.
Almonds are another good high fiber low carb food that provides healthy fats and antioxidants. They also provide a generous amount of protein.
Like fiber, protein takes time to digest and is good for warding off hunger. Due to the fat content, it’s best to eat no more than a handful but almonds make a great healthy snack.
Twenty-eight grams of almonds provides 4 grams of fiber and 3 grams of carbs
A popular summer fruit, blackberries also make a good high fiber snack. An excellent source of antioxidants and Vitamin C, blackberries are associated with lower risks of heart disease. They also appear to help reduce inflammation.
Research shows blackberries are a fat-burning fruit. That’s something that may interest you if you are eating for weight loss.
One cup of blackberries (140 grams) provides 7 grams of fiber and 6 grams of carbs.
Another popular summer fruit that’s brimming with antioxidants and Vitamin C. As well as being a good high fiber low carb food raspberries are a source of manganese, which helps activate many important enzymes and aids healthy liver function.
Eat them by the handful, as a snack, or add some to a Greek yogurt. It’s a surprisingly filling combination that tastes good and provides plenty of muscle-building protein.
One cup of raspberries (140 grams) provides 9 grams of fiber and 8 grams of carbs.
6. Wheat Bran
Wheat bran is another one of the best high fiber low carb foods. Although you can get it from whole grain foods, it’s also possible to buy it on its own.
There are lots of ways to add this high fiber powerhouse to your diet. You could, for instance, use it to bake some wheat bran muffins but the other ingredients would up your carb intake. That would be counterproductive.
A better idea would be to sprinkle it on top of a bowl of oatmeal. It can also work well added to yogurts and smoothies. As well as boosting the fiber content it will also add extra protein.
A 1/4 cup of wheat bran (15 grams) provides 6 grams of fiber but only 4 grams of carbs.
7. Red Cabbage
Red cabbage, or purple cabbage, as it is sometimes called, is as nutritious as it is colorful. It’s also full of antioxidants and fiber. The fiber in red cabbage is prebiotic. It nourishes the probiotic bacteria in your gut. That alone is a good reason to eat more of this versatile vegetable.
Add it to a salad and eat it cold or boil it and serve it hot as part of a meal. The plant compounds it provides are linked to several health benefits such as a healthier heart.
One cup of chopped red cabbage (89 grams) provides 2 grams of fiber and 5 grams of carbs.
Cauliflower is often a favorite of people who are following low carb diets. It provides an impressive spectrum of vitamins and minerals and is a good source of choline.
Choline aids metabolism and supports brain and liver health so there are plenty of reasons to eat more of this cruciferous vegetable and it’s pretty filling too.
One cup of chopped cauliflower (85 grams) provides 2 grams of fiber and 2 grams of carbs.
Broccoli is another popular cruciferous vegetable that deserves a place on this list of high fiber, low carb foods and, if you boil it and serve it alongside cauliflower, it’s a tasty combination.
If you want to retain maximum nutrtional benefits, try not to boil it for too long. Ten to fifteen minutes should be ideal.
Broccoli provides more protein than most other vegetables and is a good source of Vitamin C, Vitamin K, folate, and potassium.
One cup of raw broccoli (71 grams) provides 2 grams of fiber and 3 grams of carbs.
Not one of the cheaper vegetables to buy, asparagus is highly nutritious and an excellent source of folate and Vitamin K.
Asparagus is a springtime vegetable, that comes in several colors. Regardless of the color, it’s always a good addition to a healthy meal.
If you are only familiar with the green type, you may be surprised to learn there is a purple option as well. White asparagus is also an option. It’s very popular in the Netherlands, where Dutch people often call it “white gold.”
One cup of raw asparagus (134 grams) provides 3 grams of fiber and 2 grams of carbs.
So there you have it – 10 Foods that are High Fiber Low Carb?