25 best high-fiber low-carb foods
Is it possible to find foods that have a low carbohydrates content and high fiber? Yes, that is possible.
As you read on, you will realize that bigger percentage of the non-starchy vegetables and low-sugar fruits have the highest amount of nutrients and fiber. For that reason, a diet that revolves around high-fiber low-carb foods insists on vegetables and some other reputable fiber sources. If you want to meet your daily recommended fiber amount, you are better placed choosing these low carb high fiber foods.
Is Fiber a Carbohydrate?
According to the Harvard School of Public Health, fiber is a special type of carbohydrate that the body is unable to digest. As opposed to the regular carbohydrates that the body breaks down into sugar molecules, the body is unable to dismantle the fiber into these sugar molecules. However, rather, fiber is allowed to pass through the digestive tract undigested. Therefore, fiber is used as a regulator of the body’s sugar levels, keeping blood sugar level and hunger at bay.
To ensure that you are living a healthy lifestyle, both children and adults are encouraged to consume about 20 – 30 grams of fiber on a daily basis. However, research shows that majority of Americans survive on the only 15g per day. Some sources of fiber include whole grains, vegetables, fruits and beans.
There are two forms in which fiber occurs, both of which are beneficial to the body. These are:
- Soluble fiber: This one can dissolve in water and it assists in lowering the blood cholesterol and glucose levels. Some foods that have soluble fiber include blueberries, apples, beans, oatmeal, lentils and nuts.
- Insoluble fiber: This is fiber that can’t dissolve in water and is essential in moving food through the digestive system, avoiding constipation and promoting regularity. Some foods that contain insoluble fiber include tomatoes, carrots, whole grain couscous, whole wheat bread, cucumbers, legumes, wheat, and brown rice.
The best fiber is obtained from vegetables, fresh fruits, nuts, legumes, and whole grain foods.
Despite fiber being termed as a carbohydrate, it doesn’t it doesn’t increase the level of glucose in your blood. That’s not to say that fiber doesn’t have calories. No, it has calories which instead of occurring as glucose, they are manifested as fermentation products within the colon. Fiber is helpful in moderating the effect of usable fiber, thus enhancing the main purpose of low-carb diets. It plays this role so well that it brings about satiety, possibly preventing an increase in weight and supporting lose weight.
High-fiber low-carb foods list
If your goal is to limit carbs, consider the amount of carbohydrates that you should take in order to get a gram of fiber. This is referred to as usable carb to fiber ratio. The following are the 25 foods that will give you low quantities of carbohydrates and high amounts of fiber.
The collard greens are part of the cabbage family of veggies. The group is alternatively called the cruciferous vegetables. It is regarded as one of the most nutritious foods when it comes to calorie matters. An ounce of collard greens releases about 1 gram of fat, a majority of which comprised of omega-3 fatty acids.
Its fiber and carbs count is as follows:
- Half a cup of cooked collard greens provides about 2g of carbs and 3g of fiber plus 31 calories
- One cup of raw collard greens offers half a gram of carbs and 1 gram of fiber plus 12 calories
- 4 ounces of raw collard greens contains 2g of carbs and 4g of fiber
Avocado is among the healthiest high-fiber low-carb foods the planet has ever blessed us with. Besides sufficient fiber and regulated amounts of carbs, the veggie also has foliate, potassium and copper. Needless to say, all these have tremendous benefits to your body. For each 100 grams of avocado, you get only 2 net carbs. This is definitely a food you cannot afford to ignore if you are looking for low carb high fiber foods.
For every 100g of spinach, you get 2.2g of fiber and 3.63g of carbs.
The beauty about spinaches is that they can be eaten in any form, including as salads, an addition to soups and stews or sautéed. It contains quite a good amount of vitamin A in its dark leaves. You can also obtain sufficient iron for blood health and calcium for bone health.
For every 100g of blackberries, you get 5.3g of fiber and 9.61g of carbs.
You can eat blackberries in small amounts if you are on a strict low-carb diet but if the diet’s nature is somehow moderate, you can have all you want. There are different types of berries, including strawberries, blueberries and raspberries. We suggest blackberries because the blueberries have extra carbs compared to their counterparts. Try to limit their consumption, especially if the diet is strictly low-carb.
You are better placed eating the blackberries when they are ate the top of their ripeness. If you eat them too early, you get a tart sensation. Doing so too late exposes you to a mushy feeling. These can be used in berry compote sauces, fruit salads, and pies. Alternatively, just toss some of them on ice cream or fiber. Besides supplying sufficient copper quantities, they are a decent source of both soluble and insoluble fiber.
For every 1 cup of raw eggplant, you get 1.5g of carbs and 1.5g of fiber.
The name eggplant is commonly used in North America, New Zealand and Australia. Britain preferably calls this edible fruit the aubergine (French word). It has close relations to the potato and tomato and is widely cooked with other foods.
The eggplant occurs in different varieties, all of which vary slightly in terms of taste and texture. Generally, the taste can be described as bitter while the feel in the mouth is spongy.
For every 100g of mulberries, you get 1.7g of fiber and 9.8g of carbs.
North America and Asia are the traditional sources of wild mulberries. Their structure resembles that of blackberries. Actually, the preparation of both is similar.
Mulberries have been increasing in popularity all over the world due to their sweet flavor, high nutritional values and tremendous health benefits. The herbal world in China has made use of mulberry trees in the treatment of several diseases, including diabetes, arthritis, anemia and heart disease.
For every 100g of gooseberries, you get 4.3g of fiber and 10.18g of carbs.
The market availability of gooseberries is not guaranteed. They grow best in severe winters and humid summers. That explains their prevalence in the Northern European climatic conditions. They occur in a wide range of colors.
Gooseberries are rich in flavones and anthocyanins. The two are essential components in the fight against cancer, aging and inflammation. When tart, they can be added to cooked, protein and savory foods for flavor addition. Ripe berries, on the other hand, can be eaten just as they are.
For every 100g of broccoli rabe, you get 2.7g of fiber and 2.85g of carbs.
The broccoli rabe is a member of a completely different family of vegetables, featuring some similarities common to the mustard or turnip greens. Unlike the broccoli, the broccoli rabe buds form their own stalk.
This bitter, leafy and flowering vegetable is eaten after it’s steamed or sautéed. The bitterness can be quelled by seasoning using lemon and garlic. Tremendous amounts of iron, magnesium and calcium can be obtained from the broccoli rabe. It also has protein load with 8 ounces of cooked broccoli rabe supplying 9g of protein.
For every 100g of Bok Choy, you get 1g of fiber and 2.18g of carbs.
Also referred to as Chinese cabbage, Bok Choy is part of the cabbage family. It has strong roots in the Chinese cuisine, but you can also find it in the majority of United States grocery store. It is available in two types: the dark green leaves and the large white stalks. The Bok Choy is a great source of nutrients, low carbs and high fiber. It is also enriched with vitamin K, vitamin C, fiber, beta-carotene and vitamin A.
For every 100g of asparagus, you get 2.1g of fiber and 3.38g of carbs.
The asparagus is part of the lily family, with its spears being harvested as the plant portion that is edible. It is a safe vegetable, popular among many cuisines and one that provides low carbs and high fiber supply. It is also an all round diet due to the minerals and vitamins associated with it.
100g of asparagus serving supply the body with about 3.38g of carbohydrates, far much lower than the recommended 130g per day for adults. That is why it is regarded as an effective low-carb diet component. By restricting carbs, the body is taken into a state of ketosis to burn more fats for energy, thus promoting weight loss.
For every 100g of wheat bran, you get 1.5g of fiber and 2.4g of carbs.
Wheat bran comprises of three segments: the germ, endosperm and the bran. Different scientific researches, one by WebMd and the other by NCBI support the fact that wheat bran has a number of health benefits to our bodies. Some of its greatest contributions are in colon cancer and breast cancer prevention. It is also helpful in fighting heart disease and weight loss.
This high-fiber low-carb food helps in weight management by regulating appetite via increased satiety, lower energy intake and high rate of energy loss due to improved constipation.
For every 1 cup of raw cauliflower, you get 2.5g of fiber and 2g of carbs.
This is one of the most versatile vegetables with a mild taste. It can be used with numerous recipes and spiced in a variety of ways. It belongs to the same group as the broccoli. Since the broccoli is more popular than the cauliflower, you will be perplexed by how people will turn to this veggie for the shear need to be unique. However, doing so may end up earning them more health benefits than they may have anticipated.
For every 1 cup of raw sliced mushrooms, you get 2g of fiber and 2g of carbs.
Despite being fungus and not true plants such as the veggies, mushrooms are treated by most people as such. Making mushroom to be part of your diet can help you hit the intended 2 – 3 cups of daily vegetable requirements. Just as other foods in this category, mushrooms are enriched with water, as well as low carbs and calories. These are helpful to your goals to cut more weight.
The type of mushroom you take determines the fiber content. For instance, 3oz of white mushroom has 0.8g of dietary fiber. The same amount of crimini mushrooms supplies 0.5g of fiber.
For every 1 cup of bell peppers, you get 3g of fiber and 4g of carbs.
The bell peppers and many of its other cousins are an essential component of the kitchen worldwide. They improve the taste of your foods and can be sliced in soups, salads and casseroles.
For those who fear peppers, these are not “hot”, making them good for almost any person. Even if they turn red, they still retain the sweetness of the green and yellow versions.
The different color versions share the same minerals and vitamins benefits. They supply vitamin C which is necessary for fighting scurvy, improving the immune system and reducing inflammation that may cause diabetes, cholesterol build-up and heart disease.
For every 1 Tsp of ground flax seeds, you get 3g of carbs and 2.8g of fiber.
Flax seeds contain both soluble and insoluble fiber. Their carbohydrates content is quite low while the seeds expand when exposed to a liquid. Due to this property, they are normally used in vegan dishes as an alternative to eggs as a binder. They are also rich in omega 3 fatty acids, the type of fat that does zero harm to the heart.
For every 100g of tomatoes, you get 1.2g of fiber and 4g of carbs.
Scientifically, tomatoes are classified as fruits. However, you can take them both in cooked and raw form. The Mexican and Italian cuisines consider tomatoes to be the base sauce for their meals.
For every 100g of pumpkin seeds, you get 10.71g of carbs and 6g of fiber.
What can be more amazing than the pumpkin seeds? Chewing them raw gets rid of parasites and intestinal worms. The seeds also have tryptophan and glutamate, ingredients used to regulate one’s mood and sleep patterns.
For every 1 cup of lettuce, you get 0.5g of carbs and 1g of fiber.
Lettuce is an annual plant and part of the daisy family. It can be grown as a leaf vegetable but in some cases for the seeds and stem. Most applications for lettuce are as a salad but can also be combined with other foods like wraps, sandwiches and soups.
For every 1 tsp of Chia seeds, you get 6g of carbs and 5.2g of fiber.
The Chia seeds are traditionally associated with South America, Central America and Mexico. They are dense in calories, but the majority of which is from polyunsaturated fatty acids. They also have sufficient dietary fiber, antioxidants and omega 3 acids. The seeds gel upon getting in contact with water hence used mostly for smoothies.
For every 100g of star fruit, you get 6.73g of carbs and 2.8g of fiber.
This is one those fruits whose carbohydrates content is low. Its firm skin is enriched with fiber and can be eaten as swiftly as the flesh. It is a sweet fruit but can also be tart. On its own it is great but also does well as a fruit salad.
For every 100g of peaches, you get 9.54g of carbs and 1.5g of fiber.
Peaches can be cooked into chutneys but also do great with cobblers and pies. You can literally do to them whatever you feel like doing – be it making barbeque sauce or adding them to pork. Peach is best eaten fresh, straight from the tree when its juice is still as sweet as it can be.
For every 100g of nectarines, you get 10.55g of carbs and 1.7g of fiber.
These stone fruits have a texture and flavor that resembles a peach. However, they have a smooth skin as opposed to a fuzzy one associated with the peach. Just like an apple, allow the nectarines to ripen on the tree and eat them while still fresh. They are enriched with vitamin A, vitamin E and vitamin B that play vital role in the body.
For every 100g of zucchini, you get 3.11g of carbs and 1g of fiber.
Occurring both in green and yellow colors, zucchini doesn’t contain saturated fat or cholesterol. It is a vital potassium source and a favorite Mediterranean diet. You can bake it, stuff it or even sautéed.
High fiber cereals
Carefully go through the labels but most of fiber-rich cereals doubles up with a low amount of carbohydrates. The breakfast is one of the toughest meals to prepare if you are keen on your carbs. Cereals are particularly of importance due to the difficulty in resisting them.
The Sensato’s High Fiber Hot Cereal is a viable choice when you need a cereal with low carbohydrates amounts. It is composed of flax seed, wheat bran and ground nuts. You can find it in different varieties including Vanilla Almond, Butter Pecan, Apple Cinnamon, and Plain. For a half cup serving, you get 102 to 126 calories and about 9 – 10 grams of fiber.
For every 100g of Swiss chard, you get 3.74g of carbs and 1.6g of fiber.
This is a dark green leafy vegetable which is not only edible and fibrous in nature but has also an appealing color. It is a great source of vitamin K and you can eat them raw, braised or sautéed with garlic.