Finding foods that are low in carbohydrates and high in fiber can seem like a challenge. Many low carb foods are also low in fiber, such as meat and dairy. Foods traditionally high in fiber, such as beans and lentils, are also high in carbs. Luckily, there are plenty of fruits, vegetables, and even nuts and seeds that are low in carbs, but high in fiber for you to enjoy. Getting enough fiber is important, as studies have shown that adequate fiber intake can benefit digestion and reduce the risk of chronic disease. Here’s how to do it even on a low carb diet.
What Are High Fiber Low Carb Foods?
There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber can be digested and is metabolized by bacteria in the gut, while insoluble fiber cannot be digested and passes through your digestive system relatively untouched. Soluble fiber provides two calories for every gram but does not raise your blood glucose.
In fact, fiber helps to moderate the effects of “usable carbs” in your diet. If you’re on a keto diet, you may be familiar with the term “net carbs.” Net carbs are the amount of carbs in food that you can digest and use as energy. To calculate net carbs, you take a food’s total grams of carbs and subtract the grams of fiber. This is because insoluble fiber passes through your digestive system untouched and soluble fiber moderates the usable carbs in a particular food.
All types of leafy greens and cruciferous veggies, as well as some nuts and seeds, qualify as high fiber and low carb. To try out some delectable high fiber low carb foods, consider our Fruit Favorites Box, which is packed with a variety of fresh fruits and veggies.
Top 10 High Fiber Low Carb Foods
If you’re looking for some high fiber low carb foods to enjoy on a low carb or keto diet, you’ve come to the right place. We’ve gathered up ten of the best high fiber low carb foods:
One cup of blackberries contains 13.8 grams of carbs and 7.6 grams of fiber. They’re packed with antioxidants, vitamins, and minerals that deliver a plethora of health benefits, including combating disease and certain types of cancer.
Broccoli is packed with two grams of fiber and just six grams of carbs per cup. It’s low in calories too, so it’s a great veggie to indulge in. Plus, it contains sulforaphane, which has been shown to help prevent the type of cell damage that leads to cancer.
A cousin of broccoli, cauliflower has a similar nutrient profile with five grams of carbs and three grams of fiber per cup. It’s high in vitamin C, manganese, vitamin E, antioxidants, and phytochemicals that help protect the cells from oxidative stress and damage from free radicals.
Just two cups of raw collard greens are packed with 2.8 grams and fiber and four grams of carbs. Surprisingly, these leafy greens are more closely related to kale and broccoli. They’re also packed with vitamins A, K, B6, and C, calcium, iron, and magnesium.
Avocado is a low carb superstar. Each serving contains only nine grams of carbs and seven grams of fiber. They’re also packed with monounsaturated and polyunsaturated fats, which are referred to as the “good fats” that have been linked to lower levels of bad (LDL) cholesterol in the body.
6. Chia Seeds
One ounce of chia seeds contains 12 grams of carbohydrates and a whopping 11 grams of fiber. They’re also high in a certain plant-based omega-3 fatty acid called alpha-linolenic acid that’s important to a healthy heart.
One cup of raspberries has 14.7 grams of carbs and eight grams of fiber. That same cup of raspberries also contains 50% of the minimum daily target for vitamin C, which supports immune health and builds collogen for healthy skin.
Cooked asparagus contains eight grams of carbs and four grams of fiber in one cup. It’s a good source of fiber, folate, vitamins A, C, E, and K, and have been shown to fight cancer, improve brain health, and help you lose weight.
One ounce of macadamia nuts contains four grams of carbs and three grams of fiber. They’re also packed with healthy, monounsaturated fats that can help reduce cholesterol levels and lower triglycerides.
10. Brussels Sprouts
Brussels Sprouts contain six grams of carbs and two grams of fiber. They’re known for improving gut health, lowering your risk of disease, and strengthening your bones.
These high fiber low carb foods will ensure your daily dose of fiber, even on a low carb diet. Not only are they packed with beneficial nutrients and antioxidants, they’re also tasty and delicious. Be sure to check out our Create Your Own Fruit Box for fresh produce tailored to you.