From nuts to beans to fruit and veggies, high fiber low carb foods are a delicious way to add variety and flavor to your low carb eating plan! They’re also a great way to eat carbs while keeping your net carb count low. Here’s everything you need to know:
31 High Fiber Keto Foods
Dietary fiber is a carbohydrate, BUT, many following a low carb eating plan count net carbs, versus total carbs, which is the total carbs minus the fiber. The reason for this is that dietary fiber passes through the digestive tract largely unchanged. Which is why many on a low carb eating plan (or keto diet) are ALL ABOUT the good source of fiber foods shared below!
Here are the 31 best high fiber low carb foods:
|Low Carb Food||Serving Size||Carbs||Fiber||Net Carbs|
|Strawberries||1 cup, halves||11.7||3||8.7|
|Wheat Bran||1/2 cup||18.7||12.4||6.3|
|Pumpkin Seeds||1/4 cup||8.6||2.9||5.7|
|Coconut Meat||1 cup, shredded||12.2||7.2||5|
|Brussels Sprouts||1 cup||7.8||3.3||4.5|
|Bell Pepper||1 cup, sliced||5.6||1.9||3.7|
|Cauliflower||1 cup, chopped||5.3||2.1||3.2|
|Zucchini||1 cup, chopped||3.9||1.2||2.7|
|Chia Seeds||1 oz||11.9||9.8||2.1|
|Sesame Seeds||1 tbsp||2.1||1.1||1|
|Swiss Chard||1 cup||1.4||0.6||0.8|
|Collard Greens||1 cup||1.95||1.4||0.55|
|Lettuce||1 cup, shredded||1||0.5||0.5|
|Broccoli Rabe||1 cup, chopped||1.1||1.1||0|
|Psyllium Husk pPowder||2 tbsp, level||8||7||1|
High fiber fruits are a great way to curb your cravings for sweets while loading up on vitamins, minerals, and antioxidants. Keto fruits are great in smoothies and desserts and make for delicious snacks. For high soluble fiber options, opt for avocados and citrus fruits.
Here are your best fruit options:
- Strawberries (1 cup) – 3g fiber, 11.7g total carbs, 8.7g net carbs.
- Raspberries (1 cup) – 8g fiber, 14.7g total carbs, 6.7g net carbs.
- Blackberries (1 cup)- 7.6g fiber, 13.8g total carbs, 6.2g net carbs.
- Coconut Meat (1 cup) – 7.2g fiber, 12.2g total carbs, 5g net carbs.
- Gooseberries (1 cup) – 3.2g fiber, 7.6g total carbs, 4.4g net carbs.
- Avocado (1 cup) – 2.5g fiber, 13.2g total carbs, 0.7g net carbs.
Tips on adding them to your eating plan:
- Keto smoothies, are delicious with strawberries, raspberries and blackberries
- Make avocado ice cream
- Snack on coconut meat for a great keto diet snack.
High fiber vegetables are likely the foundation of your meal plan. There are minimal calories in most keto vegetables, but tons of texture, flavor, and nutrients. Veggies such as bruseel sprouts and broccoli are high in soluble fiber.
- Artichokes (1 medium) – 6.9g fiber, 13.5g total carbs, 6.6g net carbs.
- Spinach (1 cup) – 0.7g fiber, 1g total carbs, 0.3g net carbs.
- Brussels Sprouts (1 cup) – 3.3g fiber, 7.8g total carbs, 4.5g net carbs.
- Bell Pepper (1 cup) – 1.6g fiber, 4.2g total carbs, 2.6g net carbs.
- Tomatoes (1 cup) – 1.4g fiber, 5g total carbs, 3.6g net carbs.
- Cauliflower (1 cup) – 2g fiber, 5.3g total carbs, 3.2g net carbs.
- Cabbage (1 cup) – 2.2g fiber, 5.2g total carbs, 3g net carbs.
- Zucchini (1 cup) – 1.2g fiber, 3.9g total carbs, 2.7g net carbs.
- Asparagus (1 cup) – 2.8g fiber, 5.2g total carbs, 2.4g net carbs.
- Eggplant (1 cup) – 2.5g fiber, 4.8g total carbs, 2.3g net carbs.
- Radishes (1 cup) – 1.9g fiber, 3.9g total carbs, 2g net carbs.
- Mushrooms (1 cup) – 1.8g fiber, 3.4g total carbs, 1.6g net carbs.
- Swiss Chard (1 cup) – 0.6g fiber, 1.4g total carbs, 0.8g net carbs.
- Collard Greens (1 cup) – 1.4g fiber, 1.9g total carbs, 0.5g net carbs.
- Broccoli Rabe (1 cup)- 1.1g fiber, 1.1g total carbs, 0g net carbs.
- Lettuce (1 cup) – 0.5g fiber, 1g total carbs, 0.5g net carbs.
How to sneak them in:
- Make a keto salads, stir fries, or roast veggies as a side.
- Add mild tasting leafy greens like spinach and kale to your smoothies.
- Use vegetables to make pizza, rice, or pasta.
Due to their high dietary fiber content, there are a few beans that work for both a keto diet and low carb eating plan. These low carb beans are delicious on their own, and mixed into recipes:
- Green Beans (1 cup) – 2.7g fiber, 6.9g total carbs, 4.2g net carbs
- Edamame (1 cup) – 8.1g fiber, 13.8g total carbs, 5.7g net carbs
Although higher in carbs than the beans listed above, black beans, lima beans, and kidney beans are high in soluble fiber and maybe a great option depending on your daily carb goals.
They’re easy to incorporate…
Here are my favorites:
- Pumpkin Seeds (1 cup) – 2.9g fiber, 8.6g total carbs, 5.7g net carbs.
- Almonds (1 cup)– 4.5g fiber, 7.7g total carbs, 3.2g net carbs.
- Chia Seed (1 cup) – 9.8g fiber, 11.9g total carbs, 2.1g net carbs.
- Sesame Seeds (1 cup) – 1.1g fiber, 2.1g total carbs, 1g net carbs.
- Flax seeds (1 cup) – 2.8g fiber, 3g total carbs,0.2g net carbs.
How to eat more seeds + nuts:
- Make chia seed pudding or jam from chia seeds
- Or flaxseed crackers
- Sprinkle your favorite nuts and seeds over Greek yogurt
High Fiber Foods Chart:
Looking for an easy to print high fiber foods chart? Here are your top 9 high fiber low carb foods…
Why is Fiber so Important:
Fiber is essential to a healthy plan. While you probably associate adequate fiber intake with a healthy colon, reaching your recommended daily allowance offers multiple health benefits, such as helping to lower cholesterol and balancing blood sugar levels. Studies have shown that increasing your daily fiber intake reduces the risk of cardiovascular disease and cancer.
Hopefully, this list has helped simplify some things and make some of those nutritional challenges more manageable. There are plenty of fiber-rich foods out there to beef up your meal plan if you know where to find them! The best part is that many of these foods taste fantastic. Let me know your favorite from the list in the comments below, or if I missed it, share with us!