These 20 low carb fiber sources will help you make healthy balanced choices while maintaining your low carb lifestyle.
Everybody needs fiber! It keeps us feeling fuller for longer and reduces the risk of all kinds of ailments. Traditional high-fiber choices like beans, other legumes, whole grain bread, brown rice, fiber-rich breakfast cereals and whole wheat pasta are not available to low-carbers. So how can we make sure we get the fiber we need? Check out these options!
Note: I have tried to provide similar serving sizes to enable nutritional data comparison, but it can be very dependent on how the food is used. Data provided by SELFNutritionData for the vegetables and fruit, SparkRecipes for the nuts and seeds.
So what low carb foods are high in fiber? Find out below!
Low Carb High Fiber Vegetables:
Avocado
Serving - one cup cubed, raw (approx. 150g) - 10g fiber
Recipe idea - Avocado Fries
Artichoke
Serving - one medium globe or French, cooked (approx. 120g) - 10g fiber
Recipe idea - Low Carb Blue Cheese, Spinach and Artichoke Dip
Broccoli
Serving - one stalk, raw (approx. 151g) - 4g fiber
Recipe idea - Raw Zucchini and Broccoli Salad with Mint and Feta
Spinach
Serving - one cup chopped, cooked (approx. 180g) - 4g fiber
Recipe idea - Spinach and Cheese Squares
Brussels Sprouts
Serving - one cup, cooked (approx. 156g) - 4g fiber
Recipe idea - Roasted Brussels Sprouts with Parmesan
Bell Pepper
Serving - one cup chopped, raw (approx. 150g) - 3g fiber
Recipe idea - Low Carb Feta, Red Pepper and Artichoke Wraps
Kale
Serving - one cup chopped, cooked (approx. 130g) - 3g fiber
Recipe idea - Crispy Seaweed
Zucchini
Serving - one cup sliced, cooked (approx. 180g) - 3g fiber
Recipe idea - Zucchini Carbonara
Cauliflower
Serving - one cup 1" florets, cooked (approx. 124g) - 2g fiber
Recipe idea - Low Carb Cauliflower Souffle
Eggplant
Serving - one cup cubed, cooked (approx. 99g) - 2g fiber
Recipe idea - Low Carb Moussaka
Low Carb High Fiber Fruit:
Raspberries
Serving - one cup, raw (approx. 123g) - 8g fiber
Recipe idea - Low Carb Raspberry Mousse
Blackberries
Serving - one cup, raw (approx. 144g) - 8g fiber
Recipe idea - Blackberry Chia Pudding
Low Carb High Fiber Nuts and Seeds:
Chia seeds
Serving - 1 tablespoon - 5g fiber
Recipe idea - Low Carb Chocolate Chia Dessert
Almonds
Serving - 1 oz - 3.5g fiber
Recipe idea - Buffalo Almonds
Coconut flour
Serving - 1 tablespoon - 3g fiber
Recipe idea: Low Carb Flax and Coconut Muffins
Sunflower seeds
Serving - 1 oz - 3g fiber
Recipe idea: Low Carb Sunflower Seed Crackers
Flax meal (ground flax seeds)
Serving - 1 tablespoon - 2g fiber
Recipe idea - Low Carb Hot Chocolate Mug Cake
Walnuts
Serving - 1 oz - 2g fiber
Recipe idea - Cocoa Nuts
Almond flour / meal (ground almonds)
Serving - 1 tablespoon - 1g fiber
Recipe idea - Keto Almond Cheesecake Bites
And for idea #20 in this list of low carb fiber sources, I thought it was worth mentioning low carb tortillas. Although they aren't a natural source of fiber, the ones listed in my low carb tortilla comparison and review range from 4-13g fiber per tortilla!
Comments
No Comments