15 foods high in fiber and low in carbohydrates


Even if you aren’t on a low-carb diet, your body can likely benefit from foods that are high in fiber and low in carbohydrates. Getting enough fiber is crucial for overall health, and it’s especially important for your digestive system.

Plus, swapping foods high in refined carbs for low-carb, high-fiber options can improve blood sugar control, help protect heart health, and promote healthy body weight. You don’t know which foods to replace? Here is the recap of the best bites.

Most people do not reach the amount of fiber recommended for optimal health. The average American consumes about 15 grams of fiber per day, which is well below current recommendations for fiber (between 25 and 38 grams per day for adults).

Research shows that people who eat a diet high in fiber have a lower risk of developing heart disease, colorectal cancer, diabetes, and many other common health problems.

Plus, most peep diets are too high in ultra-processed sources of refined carbohydrates like sugary breakfast cereals, candy, white bread, and soda. Consuming these foods that are low in fiber and high in carbohydrates could lead to a number of health problems, including weight gain and heart disease.

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

Even though they’re not the most popular vegetables, artichokes are packed with nutrients like fiber. Premium: They are also low in carbohydrates.

A cooked artichoke brings:

  • Calories: 64
  • Fiber: 7 grams (g)
  • Crabs: 14 grams

Besides being high in fiber and low in carbohydrates, artichokes are rich in vitamin C, vitamin K, folate, potassium, and many other important nutrients.

Cooked artichokes are particularly rich in soluble fiber. It can help improve your heart health by lowering your risk factors for heart disease like high LDL cholesterol.

Creamy, delicious and super nutritious, avocados are a staple in many cuisines. These fruits that are high in healthy fats are also low in carbohydrates and high in fiber.

Half of an avocado brings:

  • Calories: 161
  • Fiber: 7 grams
  • Crabs: 9 grams

Because avocados are a great source of fiber and low in carbs, they’re a must-have if you’re on a low-carb diet. Plus, they’re a great source of nutrients like potassium, vitamin C, magnesium, folate, B5, and vitamin E.

Many studies have even linked the consumption of avocados to potential health benefits, such as reduced risk factors for heart disease, increased satiety, and improved gut health.

Asparagus is another low-carb, yet high-fiber, vegetable.

A 1-cup serving of these fibrous vegetables provides:

  • Calories: 40
  • Fiber: 4 grams
  • Crabs: 7 grams

Asparagus is a good source of many nutrients like folate, vitamin C, and vitamin K.

Plus, it’s packed with plant compounds that work as powerful antioxidants in your body, like carotenoid lutein, which plays an important role in preserving and protecting eye health.

Like a little spice in your life? You got it. Want to stay in the sweet zone? Totally cool. Either way, there is a spice for you. And you can rest assured that you will be eating a vegetable that is high in nutrients, low in carbohydrates, and high in fiber.

A large sweet red pepper brings:

  • Calories: 43
  • Fiber: 3 grams
  • Crabs: 10 grams

Peppers also pack a punch when it comes to vitamin C, a nutrient that’s essential for your immune system to function properly. One large red pepper contains an impressive 233 percent of the daily value (DV) for this vitamin.

Cauliflower is a low carb lover’s dream. It’s high in fiber, low in carbohydrates, and can be made into a tasty pizza crust. Can we have a cauli-lujah ?!

1 cup of cooked cauliflower provides:

  • Calories: 29
  • Fiber: 3 grams
  • Crabs: 5 grams

Cauliflower is a super versatile vegetable. You can eat it raw or cooked, it makes a great alternative to low-carb rice and can be added to dishes like stir-fries, soups, etc.

It is also loaded with important nutrients like vitamin C, vitamin K, and folate.

If you generally avoid Brussels sprouts, you may be preparing them the wrong way round.

If you’re ready to give these tasty little gems another chance, try roasting, sautéing, or adding finely grated sprouts to a salad.

A 1-cup serving of cooked Brussels sprouts provides:

  • Calories: 70
  • Fiber: 6 grams
  • Crabs: 14 grams

Brussels sprouts are an excellent source of bioactive plant compounds (like carotenoids) and sulfur compounds (called glucosinolates). These have potent antioxidant activity and can help protect your cells from oxidative damage.

Coconut is a high fiber food, but coconut products can be high in carbohydrates if they contain a sweetener. Choosing unsweetened coconut products gives you a low-carb option.

A 1-ounce serving of unsweetened dried coconut meat provides:

  • Calories: 187
  • Fiber: 5 grams
  • Crabs: 7 grams

Try sprinkling a few teaspoons of unsweetened coconut on a bowl of yogurt or adding it to smoothies for a tropical twist. Not only will you add extra fiber, but you’ll also get a dose of minerals like manganese, copper, and selenium.

Your favorite mushrooms, mushrooms, are also a great low-carb, high-fiber option.

A 1-cup serving of cooked button mushrooms provides:

  • Calories: 44
  • Fiber: 3 grams
  • Crabs: 8 grams

Research shows that adding mushrooms (like oyster mushrooms) to your diet can help increase your intake of important nutrients. This includes fiber, phosphorus, potassium, vitamin D, and selenium, a mineral essential for your thyroid function.

Kale is one of the most nutritious green vegetables you can eat. They are an excellent source of vitamin K, calcium, provitamin A, vitamin C, and folate.

A 1-cup serving of cooked collard greens provides:

  • Calories: 44
  • Fiber: 6 grams
  • Crabs: 8 grams

Try substituting for collard greens in dishes like stir-fries and soups. They are also delicious stir-fried, roasted or simmered.

Raspberries contain less carbohydrates than most fruits and are high in fiber.

A 1-cup serving of raw raspberries provides:

  • Calories: 78
  • Fiber: 10 grams
  • Crabs: 18 grams

Studies have linked diets high in berries to all kinds of health benefits. For example, some research results suggest that consuming berries (like raspberries) may help promote healthy blood sugar regulation. It might also help lower your risk factors for heart disease like high blood pressure.

Chia seeds are a popular way to increase your fiber intake. They’re high in fiber but low in carbs, and you can incorporate them into fun recipes like chia pudding.

A 1 ounce serving of chia seeds provides:

  • Calories: 138
  • Fiber: 10 grams
  • Crabs: 12 grams

As you can see, chia seeds contain an impressive amount of fiber. Moreover, they are also rich in nutrients like calcium, iron and magnesium. Magnesium is an important mineral for the regulation of blood pressure and blood sugar, nerve function, and many other critical bodily processes.

Pecans are versatile nuts that taste great in both sweet and savory recipes.

They are lower in carbohydrates than many popular nuts, like cashews, but they are still a good source of fiber.

A 1 ounce serving of pecans provides:

  • Calories: 196
  • Fiber: 3 grams
  • Crabs: 4 grams

Pro tip: Try tossing roasted pecans in a green salad topped with roasted chicken. Or make a low-carb granola with pecans, coconut, and pumpkin seeds.

Macadamia nuts have a slightly sweet taste and a creamy, crunchy texture. But they don’t just taste good. They are also lower in carbohydrates than many other nuts and have a fair amount of fiber.

A 1 ounce serving of raw macadamia nuts provides:

  • Calories: 204
  • Fiber: 2 grams
  • Crabs: 4 grams

Macadamia nuts are also rich in several vitamins and minerals, including manganese, a nutrient your body needs for bone health, immune response, blood clotting, and more.

If you’re looking for a low-carb alternative to high-fiber mashed potatoes, look no further than the humble turnip.

Turnips are lower in carbohydrates than potatoes, but take on the same creamy texture when you mash them.

A 1-cup serving of turnip puree provides:

  • Calories: 51
  • Fiber: 5 grams
  • Crabs: 12 grams

Turnips are super nutritious and they are particularly rich in vitamin C.

You can also eat the leaves of these root vegetables. Try sautéing turnip greens with a little garlic and olive oil for a unique, nutrient-dense side dish.

If you’re a chocolate lover, you’ll love this low-carb, high-fiber option.

Cocoa beans are tiny pieces of crushed cocoa beans that are very nutritious. They contain minerals like magnesium, iron, manganese, and copper. They are also a great source of flavonoid antioxidants (like catechin and epicatechin).

A 1 ounce serving of cocoa beans provides:

  • Calories: 160
  • Fiber: 8 grams
  • Crabs: 14 grams

Even though cocoa beans aren’t as sweet as chocolate bars, they can give dishes a rich, chocolatey flavor without added sugar.

Try sprinkling cocoa nibs over coconut yogurt or using them in low-carb granola and trail mixes for a low-carb chocolate snack.

Foods that are low in carbohydrates and high in fiber can benefit almost anyone’s diet. If you’re looking for delicious swaps, this list is full of ideas. From avocados to raspberries, there are plenty of options for all dietary restrictions and taste buds.


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