Low Carb High Fiber Foods

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Ways To Get More Fiber On The Keto Diet

The 22 Best HIGH FIBER FOODS For Weight Loss [LOW CARB/PALEO] | LiveLeanTV

The reason that people on the keto diet become deficient in fiber is that many fiber-rich foods are also rich in carbohydrates. By trying to avoid carbohydrates, people on the keto diet often inadvertently avoid fiber. If youâre considering starting the diet, consider how youâll get fiber on the keto diet, since fiber is essential to digestive health.

Luckily, some foods are low in carbs but high in fiber. Incorporating these foods can help ensure that you get enough fiber while youâre on the keto diet. Keep reading for 10 keto-friendly foods that are also high in fiber.

Low Carb Diets Come With This Side Effect

One of the not so magical results of following a low carb or keto diet is constipation. We know that. Been there, done that. While Im not following a strict low carb or keto diet anymore, I have reduced my carbohydrate intake significantly by enjoying more low carb meals throughout the day. I do this because I need to watch my blood sugar and because it helps to make my diet more nutritious. Youd be surprised how many green stuff youll eat when you cut out gluten and most grains from your diet. So, at every meal, I make sure to include lots of non-starchy vegetables and berries, since these are healthy low-carb high-fiber foods.

Healthy High Fiber Low Carb Foods

Low carb diets have been linked to several impressive health benefits.

Research has shown that theyre particularly effective at reducing hunger and aiding weight loss .

Theyve also been associated with decreased blood pressure and LDL cholesterol levels, as well as increased HDL cholesterol .

Whats more, low carb diets have been found to improve blood sugar control in those with type 2 diabetes .

Low carb diets typically provide less than 130 grams of carbs per day, while very low carb diets typically provide 2050 grams of carbs per day .

However, some very low carb diets can be low in fiber, a nutrient thats important for digestive, heart, and gut health .

In fact, studies estimate that only 5% of American adults independent of whether they eat low carb or not meet the recommended 2538 grams of fiber per day .

Fortunately, if you follow a low carb diet and are worried about your fiber intake, several tasty foods are both low in carbs and high in fiber.

Here are 14 healthy high fiber, low carb foods.

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What Are The Benefits Of High Fiber Foods

Fiber or dietary fiber is the part of a plant that the human body cannot digest or absorb. Other nutrients such as carbohydrates, fats, and proteins are broken down into smaller forms and absorbed during digestion. There are 2 different types of fiber in foods: soluble and insoluble. Soluble fiber means it dissolves in water and forms a gel. Examples of foods containing soluble fiber are oats, beans, apples, oranges, carrots, and barley. Insoluble fiber does not dissolve in water but promotes the movement of digested foods through your digestive tract. Examples of foods containing insoluble fiber are cauliflower, green beans, wheat bran, and nuts.

So high fiber foods can help to increase your fiber intake which promotes a wide array of benefits! High fiber foods can help to:

  • Maintain a healthy digestive tract and lowers the risk of developing colon cancer. They also add more bulk and weight to your stool preventing constipation and diarrhea.
  • Lower cholesterol levels, especially soluble fibers found in foods such as oats and flaxseed.
  • Promote weight loss or weight maintenance by keeping you full longer.
  • Promote lower blood sugars if you have diabetes by slowing the absorption of sugar into the bloodstream.
  • Reduce the risk of cardiovascular diseases and all cancers!

The recommended amount of fiber per day:

  • Men, age 50 or younger: 38 grams of fiber
  • Men, age 51 or older: 30 grams of fiber
  • Women, age 50 or younger: 25 grams of fiber
  • Women, age 51 or older: 21 grams of fiber

Fiber And The Regulation Of Blood Sugar And Cholesterol Levels

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Eating fiber slows down the digestion and absorption of carbohydrates. The result is a less dramatic spike in blood sugar and a lower need for insulin. This is how fiber plays a role in helping to manage blood sugar levels.

Dietary fiber can bind to cholesterol in the gut and interfere with absorption. The ability of fiber to reduce absorption of cholesterol means that it even helps with heart health.

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How Much Fiber Should I Eat

Aiming for 25-30 grams daily would be awesome. Most people consuming the standard American diet or any type of low carb diet are going to be naturally getting fewer fibers in their diets- unless they try to include them! Research of natural human diets around the whole world shows that many traditional cultures consumed a heck of a lot more than 30 g a day, so its likely beneficial to be a little higher than the USDA guidelines.

Leftover Chicken Gyros Bowls

You will be amazed how fast you can pull this one off! If youve got some leftover chicken, this is the meal you need to make. Its healthy, its quick, easy to make and SO good. Recipe here.

Per serving: 592 kcal | 32g carbohydrates | 10g fiber

Cobb salad, but even healthier with more fiber and antioxidants. Its super satisfying, high in protein and will fill you up for longer. Recipe here.

Per serving: 634 kcal | 29g carbohydrates | 15g fiber

The cabbage soup you will actually want to eat, not just for weight loss, but because it tastes that good! The recipe is here.

Per serving: 252 kcal | 17g carbohydrates | 5g fiber

You will seriously be surprised when you taste this amazing low carb dish! Its very simple and quick, but you will want to make it again and again and again. Recipe here.

Per serving: 443 kcal | 18g carbohydrates | 7g fiber

This homemade chicken soup is quick and filled with anti-inflammatory ingredients like ginger, turmeric and black pepper. Its a fresh and flavorful soup that you will want to make again and again! Recipe here.

Per serving: 400 kcal | 15g carbohydrates | 6g fiber

This refreshing salad is filled with avocado, pan-seared shrimp, arugula, tomatoes, basil and cucumbers among others and its perfect for lunch or dinner. You can find the recipe here.

Per serving: 354 kcal | 20g carbohydrates | 9g fiber

Per Serving: 580 kcal | 20g carbohydrates | 8g fiber

Per Serving: 242 kcal | 12g carbohydrates | 6g fiber

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The Best High Fiber Low Carb Foods

Knowing the best high fiber low carb foods can help you achieve your health and nutrition goals. Healthy eating and nutrition require a balance of nutrients, specifically macronutrients. Macronutrients are carbohydrates, proteins, and fats. And depending on your nutrition goals, adjusting your macronutrient intake can help you achieve the desired results.

Research has shown reducing carbohydrates can have numerous health benefits. But since many foods containing carbohydrates also contain fiber, fiber intake can drop if you decrease your carb intake. And high fiber intake also has numerous benefits. So, eating high fiber low carb foods can help you get the right balance of both nutrients.

What Is Fiber And Why Can It Be Beneficial

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Dietary fiber is the portion of plant foods sometimes referred to as roughage. Unlike other carbohydrates, fiber isnt broken down and absorbed by your digestive tract.1 Instead, fiber passes through your system until it reaches your colon, where it is either fermented by bacteria or eliminated in feces, depending on the type.2

Vegetables and other plant foods contain a combination of soluble and insoluble fiber.3 Colonic bacteria ferment soluble fiber, while insoluble fiber passes through untouched, helping bulk up stools and making them easier to pass.

Although its promoted for helping to relieve constipation, fiber has been found to play several other roles in good health, including the following.4

  • Better diabetes control: Soluble fiber can help lower blood sugar in people with type 2 diabetes.5
  • Lower LDL cholesterol levels: According to clinical trials, both soluble and insoluble fiber may help modestly reduce LDL cholesterol.6
  • Relief from irritable bowel syndrome: Although insoluble fiber bulks up stool, soluble fiber seems to be more beneficial for irritable bowel syndrome.7
  • Potential weight loss: Fiber may help you feel full and absorb fewer calories from mixed meals.8

The US Food and Nutrition Board recommends a minimum daily fiber intake of 25 grams for women and 38 grams per day for men, based on research connecting higher fiber intake with better health.9

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How To Truly Count Carbs

When it comes to counting carbs, there is a secret you can employ, and youll see how its extremely beneficial when youre eating high-fiber, low-carb foods. As with a lot of diets, youre likely counting calories and probably at least carbohydrates. Well, did you know that theres something called net carbs?

It all boils down to the fiber content. Fiber comes in handy when youre counting carbs because your body cannot digest fiber. So, whats the formula when calculating the content in high-fiber, low-carb foods?

Total Carbs Grams of Fiber = Net Carbs

For example, if you ate a cup of strawberries that contained 10 grams of carbohydrates and 2 grams of fiber, you would subtract the 2 grams of fiber from the total carbs for the net carbs of 8 grams.

Remember this formula when calculating the carb content in your foods. Fiber really is your best friend!

How Much Fiber Should I Be Eating

The USDA Dietary Guidelines for Americans for the years 2020-2025 identified fiber as one of the nutrients of public health concern for the countrys general population. Low intakes are linked with health concerns.

The guidelines recommend that women over 50 years old eat at least 22 grams of fiber per day. For men over 50, the recommendation is at least 28 grams of fiber per day.

Unsure if youre getting enough fiber, or think you might be getting too much? Check out our blog post that discusses the signs of over- and under-consuming fiber.

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High Fiber Low Carb Foods Keep Your Heart Healthy

By eating high fiber and low carb foods, you lower your risk of heart disease. A Harvard study showed that the higher the dietary fiber intake, the lower the risk for coronary heart disease. In fact, the more fiber the subjects had the risk was 40% lower.

While that study was conducted on men only, another similar study, also at Harvard, focusing on female nurses had nearly identical results.

Ive Heard About Net Carbs What Are They

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If you have an interest in low carbohydrate diets, then you might have come across the phrase net carbohydrates. This refers to the amount of carbohydrate in a food that our body can actually break down and absorb for energy.

Why are net carbs relevant? The total carbohydrates in a particular food might seem high when you take a look at the nutrition facts label.

However, if the food contains fiber, then those grams of carbohydrate can be removed from the total carbohydrate count to calculate net carbs.

To calculate the net carbohydrates in a food, start with total grams of carbohydrate and subtract grams of dietary fiber. See an example below:

This is a nutrition facts label for edamame.

Per serving:

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Is Fiber A Carbohydrate

Although most fiber sources are carbohydrates, fiber doesnt raise blood glucose, so low-carb diets dont count fiber as a carb for the purpose of tracking carbohydrate intake. However, soluble fiber provides 2 calories for every gram but not as glucose, but as a by-product of fermentation in the colon . Insoluble fiber is the only substance that provides bulk without calories.

In fact, fiber helps to moderate the effect of usable carbs in your bloodstream, so it furthers the goals of low-carb diets. To the extent that it creates satiety, it may also help prevent weight gain and aid in weight loss.

Fiber is good for your digestive system and the prevention of hypertension as well. It can also maintain healthy levels of LDL cholesterol and blood glucose while keeping your waistline and weight down.

Quick Recap: Whats Fiber

Its a carbohydrate thats found in plant cells and its not digested well by the human GI tract. Theres a blend of all types of fiber in plants which consist of soluble and insoluble fibers. They are both beneficial, they exist in varying amounts in different foods, we should try to eat a range of foods with fiber daily. The best way to meet your fiber needs is by eating plants, as opposed to taking supplements, which is why eating whole/unprocessed foods is best for you.

CAVEAT: if you have IBS or IBD symptoms, you may not handle fiber well at all and should contact me about what to do regarding diet vs. fiber.

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Low Carb Foods High In Fiber

Last Updated on July 19, 2019 by Michael Joseph

How can we get enough fiber on a low carb or ketogenic diet?

If you listen to the popular narrative, then grains are an essential food group for their provision of fiber.

However, grains are far from the only food which offers fibrous carbohydrate.

In fact, a wide range of low carb foods covering fruit, nuts, seeds, and vegetables are high in fiber.

This article lists some of the best options.

High Fiber Foods Watch Your Digestive Health

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When you take in more fiber, it helps keep things moving along in your digestive system. This reduces your chances for colorectal cancer.

Plus, the gut is the second brain and it keeps your body healthy with gut-friendly bacteria. That bacteria is responsible for creating short-chain fatty acids. These fatty acids guard your colon and in turn, reduce inflammatory diseases from IBS and Crohns disease to heart disease.

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Why You Should Try A High

Low-carb diets have been around for a while and even become somewhat of a movement. But its more than just a fad. Turns out, not only do low-carb diets provide you with great weight loss, but with the added tweak of high-fiber dietary choices, there are some other valuable benefits as well. These include:

  • Blood sugar controlsince carbs are converted by the body into sugar and deposited into the bloodstream to be used for energy, it stands to reason that the less carbs you provide, the better your control over your blood sugar will be. Add high-fiber foods to the equation, and youll have even better control over your glucose levels.
  • Stay full longereating fiber-filled foods will help you feel full faster. And the fiber you eat will help you eat less because youll feel satisfied with smaller portions. Not only that, but fiber will give your foods substance, so you wont feel deprived if dieting.
  • Lose weight quicklybecause carbs cause your body to hold onto water, reducing your carb intake will naturally have you shedding the water weight. In addition, ingesting fewer carbs means your body will have to tap into fat stores for its fuel needs, leading to greater weight loss. Fiber is also known as natures broom as it can help sweep fat and toxins right out of your system.
  • Benefits Of Low Carb High Fiber Foods

    Most people dont get anywhere near the amount of fiber thats recommended for tip-top health. The average American consumes about 15 grams of fiber per day, which is much lower than the current fiber recommendations .

    Research shows that people with high fiber diets are at a lower risk of developing heart disease, colorectal cancer, diabetes, and many more common health conditions.

    Plus, most peeps diets are too high in ultra-processed sources of refined carbs like sugary breakfast cereals, candy, white bread, and soda. Eating these low fiber, high carb foods could lead to a number of health issues, including weight gain and heart disease.

    You can get more fiber from lots of foods. Here are some of the best low carb sources.

    Even though they arent the most popular veggie, artichokes are packed with nutrients like fiber. Bonus: Theyre also low in carbs.

    One cooked artichoke provides:

    In addition to being high in fiber and low in carbs, artichokes are rich in vitamin C, vitamin K, folate, potassium, and many more important nutrients.

    Cooked artichokes are particularly rich in soluble fiber. That may help benefit your heart health by reducing your heart disease risk factors like high LDL cholesterol.

    Creamy, delicious, and super nutritious, avocados are staple in lots of kitchens. These fruits full of healthy fat also happen to be low in carbs and high in fiber.

    A half of an avocado provides:

    Asparagus is another veg thats low in carbs, yet high in fiber.

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    What Is The Keto Diet

    The keto diet is a low-carb, high-fat diet thatâs thought to have many health benefits. The keto diet limits daily non-fiber carbohydrate intake to 20 to 50 grams, compared to a typical carbohydrate intake of 150 to 250 grams.1 The drastic reduction in carbohydrate intake leads the body to switch its fuel source from glucose to fatty acids. This change influences several biological systems. The diet was originally designed in the 1920s and has since become popular among people with some health conditions.1

    Though there are benefits associated with the keto diet, there are also drawbacks. The keto diet can, for instance, make it harder to get adequate amounts of essential nutrients. That deficiency can potentially impact health and comfort, making it difficult for some people to tolerate the diet.2

    Many fiber-rich foods can also be carb-heavy. Getting enough fiber on the keto diet can be difficult,leading to regularity challenges. Keto constipation is a phenomenon that many keto dieters experience. The lack of fiber in the diet can leave you with harder, more stubborn stool, and a bloated gut.1,3

    Adding a fiber supplement is a great way to add more fiber to your diet. Choosing Metamucilâs psyllium fiber, which is the gold standard amongst the fiber supplements for regularity,* can help you enjoy the benefits of your keto diet without drawback of occasional constipation.

    Talk to your healthcare provider before starting any new diet.

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