High fiber low carb foods aren’t a figment of your imagination — They actually exist and many of them taste great!!!
Most of us have been raised on modern convenience foods… Which is why it takes some getting used to for those of us who decide to eat healthily and make low carb foods the cornerstone of our diets.
So, I’m here to simplify things for my fellow low carb-ers.
Hopefully, this list helps some overcome those hurdles that can slow down progress or limit creativity in the kitchen! Here’s everything you need to know about high fiber low carb foods!
31 High Fiber Low Carb Foods
It’s a fact — fiber is a carbohydrate. That said, many of you count NET carbs, versus TOTAL carbs, which is essentially the total carbs of any given food, minus the fiber (and sugar alcohols, but that’s a convo for a different article…).
Anyway, the reason for this is that fiber passes through the digestive tract largely unchanged.
Which is why many on a low carb (or keto!) eating plan are ALL ABOUT these high fiber low carb foods!!
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|
I absolutely love low carb fruits. They’re great for low carb smoothies, desserts, and snacks. Low carb fruits make a great natural sweetener for many recipes.
Here are the best low carb fruits that are high in fiber:
- 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.
Low carb vegetables are likely the foundation of your meal plan, so it’s important to understand which ones are high fiber low carb foods. This will ensure that you aren’t unknowingly sabotaging yourself and you’re getting plenty of fiber!
I get giddy with excitement when I think about all the rich colors and flavors. There are so many different ways to use these low carb vegetables. Plus, they just add a ton of different textures to the plate depending on how they’re prepared:
- 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.
Low carb beans are kind of an oxymoron but believe it or not they do exist. There are only a couple of them but that makes them no less important.
Going low carb and incorporating high fiber low carb foods gives you the latitude to get creative with your recipes. You’d be surprised at some of the ways you can prepare these low carb beans!
- 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
Low carb nuts make great snacks and are often used to make low carb flours that can be used for baked goods. Nuts are also used to make low carb granola, low carb cereal, and even low carb milk!
It’s important to note that not all nuts are low carb but many of them are high fiber low carb foods. 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 Seeds (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.
- Flaxseeds (1 cup) – 2.8g fiber, 3g total carbs,0.2g net carbs.
Low carb grains can be a little tricky and they aren’t the typical grains you would expect to see. These two low carb grains are used in low carb cooking (primarily baking), many times in conjunction with low carb flour.
Here are the two best low carb grains that fit into the low carb high fiber foods category:
- Psyllium Husk Powder (2 tbsp) – 7g fiber, 8g total carbs, 1g net carbs.
- Wheat Bran (1/2 cup) – 12.4g fiber, 18.7g total carbs, 6.3g net carbs.
High fiber low carb snacks are an essential part of any low carb meal plan. Things like a nutritious low carb smoothie with a handful of spinach make great snacks.
You can also make a protein shake or low carb ice cream with avocado. Low carb ice cream as a healthy snack!? You got it!
You can also consider things like homemade low carb granola bars, dry low carb cereal or even protein bites with just the right ingredients.
Why High Fiber Foods Are Important:
High fiber foods are essential to a healthy diet. While you probably associate adequate fiber intake with a healthy colon, reaching your recommended daily allowance offers multiple important health benefits.
It can help lower cholesterol, balance blood sugar and even help you live longer. Studies have shown that increasing your daily fiber intake reduces the risk of cardiovascular disease and cancer.
Consuming plenty of fiber can also help you reach your weight loss goals by keeping you full longer.
Low Carb Fiber Supplements
There are so many different fiber supplements out there it can make your head spin! Simply taking a fiber supplement doesn’t always offer the same health benefits as a high fiber diet so it’s important to follow a high-quality nutritious meal plan.
To make matters worse, many of the modern chewable and gummies contain plenty of sugar to make them more appealing — which can wreck your low carb diet plan.
Psyllium husk seems to be the most widely studied fiber supplement and it offers most of the same nutritious health benefits as the fiber found in whole foods. Plus, you can cook with it and it’s low carb!
Psst — It’s important to note that you should drink plenty of water when taking any fiber supplement. Fiber expands in the digestive system and soaks up the moisture!
Hopefully, this list has helped simplify some things and make some of those nutritional challenges more manageable. There are plenty of high fiber low carb foods out there to beef up your low carb meal plan if you know where to find them!
The best part is that many of these high fiber low carb foods taste fantastic! Let me know your favorite from the list in the comments below, or if I missed it, share with us! Enjoy!