Top 33 High-Fiber, Low-Carb Foods for Healthy Living

Low-carb diets have been trending for quite some time for their purported health benefits. low-carb doesn't mean low fiber, though. Fiber is essential to your overall gut health and digestion, and not eating enough of it could affect your overall well-being. Below, you'll discover some common popular high-fiber, low-carb diets and the best high-fiber, low-carb foods you can add to your nutrition plan.

What is a high-fiber, low-carb diet?

A low-carb diet is a nutritional plan that limits the amount of simple carbohydrates you consume, such as processed grains like pasta or sweets. This type of nutritional plan focuses on foods that are higher in protein and fat. Some popular low-carb diets include:

• Keto diet. The keto diet focuses on burning fat instead of carbs for energy, which results in ketosis. When following this diet, people will consume high levels of fat, a decent amount of protein, and very low-carbs - as low as 20 to 50 grams of carbs per day, compared to the between 225 and 325 grams of carbs recommended by the USDA.

• Paleo diet. This diet is named after the Paleolithic era-inspired food choices encompassed in this eating plan. In the Paleolithic era, individuals would consume more high protein, low-carb foods. The Paleo diet eliminates processed foods, dairy, legumes, grains, and starchy vegetables. Instead, individuals on this diet focus on foods like meat, low-carb vegetables like mushrooms and cauliflower, and nuts.

• Mediterranean diet. The Mediterranean diet focuses on traditional Greek and Southern Italian eating styles, with foods like fish, fruits, vegetables, and whole grains as the bedrock. It's not as low-carb as the keto and paleo diets. Studies show that individuals who follow the Mediterranean diet may have a reduced cancer risk.

If you're considering going on a low-carb diet, it's important to ensure you have a balance of high-fiber foods in your nutritional plan. high-fiber foods can aid in keeping you full when you cut carbs, in addition to promoting gut health, and lowering your blood pressure and cholesterol. Healthcare experts recommend that adult women consume 25 grams of fiber per day, while adult men should have 38 grams.

What are the benefits of high-fiber, low-carb foods?

• May lower blood sugar. low-carb diets may help keep your blood glucose and insulin levels low - a key lifestyle change if you're diabetic or pre-diabetic. That's because simple carbs spike blood sugar, which may be unhealthy for those with insulin issues.

• May aid in weight loss. Focusing on foods that are high in fiber and low in simple carbs can aid in weight loss. high-fiber foods (along with high protein foods) keep you fuller for longer, resulting in less snacking and possible weight loss.

• May benefit your overall health. A low-carb, high-fiber diet may reduce inflammation and chronic conditions. This type of nutrition plan may prevent acid reflux, lower blood pressure, and improve your heart health.

Important considerations when starting a high-fiber, low-carb diet

A high-fiber, low-carb diet offers many health benefits, but there are also some risks when not followed properly. To keep your body healthy and happy while increasing your fiber intake, follow the below tips:

• Drink plenty of water. Fiber may lead to constipation if you don't drink enough water to balance out your gut health. If you're increasing your fiber intake, remember to drink water with your meals too.

• Slowly increase your fiber consumption. If you're not used to a high-fiber diet, start slowly and gradually add more. Your body may need a bit of time to get used to the increased intake.

• Talk to your doctor. Before you begin any new diet, it's important to talk to your doctor to see if it's right for your body.

33 high-fiber low-carb foods to add to your diet

• 1. Blackberries

Blackberries are a great fruit option to add to your diet as they contain many vitamins and minerals and are high in fiber. In one cup of blackberries, you'll receive half your daily value of Vitamin C. One cup of blackberries contains roughly 14 grams of carbs and 8 grams of fiber.

• 2. Walnuts

Walnuts offer a good source of plant-based protein, omega-3 fatty acids, and are high in anti-inflammatory ingredients. You can enjoy walnuts as a quick, on-the-go snack, or add them to your overnight oats or on top of a salad for some crunch. One cup of walnuts has 16 grams of carbs and around 8 grams of fiber.

• 3. Broccoli

An overall versatile vegetable you can enjoy roasted, steamed, or raw is broccoli. This vegetable is high in fiber, iron, potassium, Vitamin K and Vitamin C, all of which may contribute to better heart health. One cup of broccoli contains 5 grams of carbs and 2 grams of fiber.

• 4. Avocado

Avocados offer a good source of healthy fats, fiber, potassium, and folate. When included as a part of a balanced diet, avocados may help reduce risks of cardiovascular disease and type 2 diabetes. You can enjoy avocados in a variety of meals like smoothies, salads, omelets, or wraps. One avocado

• 5. Chia seeds

Chia seeds are a great additive to any dish to provide a boost of protein, omega-3, fiber, and vitamins. Use chia seeds to create a delicious chia seed pudding, or add it to a salad or yogurt parfait. One tablespoon of chia seeds contains 12 grams of carbs and 10 grams of fiber.

• 6. Flax seeds

Just slightly bigger than chia seeds, flax seeds offer plenty of fiber, antioxidants, and fatty acids. Consuming flax seed regularly may help improve digestive health and relieve any constipation. One tablespoon of flax seeds provides 3 grams of carbs and around 2.8 grams of fiber.

• 7. Eggplant

Eggplant is a low-calorie, high-fiber vegetable option that adds a unique texture and flavor to many dishes. This versatile veggie tastes best when roasted, sauteed, or added to your favorite casserole dish. You can make a healthy dip like baba ganoush with roasted eggplant. A two-thirds cup of eggplant has about 5 grams of carbs and 2.5 grams of fiber.

• 8. Lentils

Lentils offer a good source of protein, especially if you don't consume animal products. In addition to being a protein powerhouse, lentils also offer plenty of fiber, minerals, and iron. When it comes to utilizing lentils, you can add them to a soup, salad, a rice bowl, or enjoy them on its own. A half-cup of cooked lentils has 20 grams of carbs and 8 grams of fiber.

• 9. Tofu

Another great plant-based option you can try is tofu. This soy-based protein offers a low-carb, high-fiber option that you can use as a main in nearly any kind of meal. Add it on top of a salad, or create a delicious curry using tofu. It comes in different textures, so you can get creative and try anything from meat substitutes to desserts with this plant-based wonder. One cup of tofu contains around 3 grams of carbs and 0.5 grams of fiber.

• 10. Asparagus

Consuming just one cup of asparagus provides you nearly 50% of your daily value of Vitamin K, and 17% of your daily value of folate, which is important for healthy cell growth. Although many people enjoy asparagus cooked, you can also enjoy it raw as an added crunch to a salad or veggie dish. One cup of asparaguscontains around 5 grams of carbs and 3 grams of fiber.

• 11. Mushrooms

Mushrooms are a great hearty vegetable that's low in calories and carbs, yet high in fiber and antioxidants. They play a big role in a healthy diet, as they may promote brain health and lower cholesterol. If you want to add them to your diet, try putting them into omelets or enjoy in a stew. With many varieties of mushrooms to try, you can get incredibly creative with how you use mushrooms. One cup of raw mushrooms contains 3 grams of carbs and around 0.7 grams of fiber.

• 12. Collard greens

Collard greens are high in fiber, folate, and Vitamin K, a vitamin that can help reduce blood clots and promote bone health. For a simple side dish, sautee your collard greens with a bit of oil and garlic, or turn it into a meal by throwing it into a soup. One cup of raw collard greens has 2 grams of carbs and 1.5 grams of fiber.

• 13. Spinach

Spinach is a great leafy green green to add to your diet as it offers numerous health benefits. This powerhouse vegetable is high in fiber, iron, folate, and contains many nutrients like lutein, which can benefit your eye health. You can add spinach into smoothies, egg dishes and salads, or enjoy with your favorite protein source. One cup of raw spinach contains 0.6 grams of carbs and 0.4 grams of fiber.

• 14. Romaine

Romaine is high in fiber and low-carb, but also offers a good source of beta carotene, which converts into Vitamin A in your body. Romaine lettuce also contains Vitamin K and Vitamin C, calcium, magnesium, and potassium. Add romaine to a sandwich or wrap, use it in place of a tortilla for a lettuce wrap, or enjoy a delicious Caesar salad with romaine. contains 1 gram of carbs and around 0.5 grams of fiber.

• 15. Raspberries

Having one cup of raspberries per day can provide you with nearly one-third of your daily value of fiber. Raspberries are also a great fruit to snack on as it offers plenty of antioxidants and vitamins. You can enjoy raspberries alone, put them in a smoothie or yogurt, or mix them into a tasty fruit parfait. One cup of raspberries contains 18 grams of carbs and nearly 10 grams of fiber.

• 16. Bell peppers

Whether you prefer yellow, red, orange, or green, all colors of bell peppers are a great low-carb food packed with Vitamins A, E, K, and C. Plus, they're versatile: snack on them with some vegetable dip, or create stuffed peppers or fajitas for a hearty, protein-packed meal. A 100-gram (about 2/3 cup) serving of green bell peppers contains 5 grams of carbs and 1 gram of fiber.

• 17. Strawberries

Enjoy a tasty sweet treat with a bowl of strawberries. Not only are strawberries high in fiber, but they also contain an excellent source of Vitamin C. This vitamin is key to supporting your immune system. A half-cup of strawberries contains 4 grams of carbs and 2 grams of fiber.

• 18. Zucchini

Zucchini and other varieties of summer squash contain Vitamins B6 and C, which may support skin health. The rind of the squash may also support eye health as it contains beta-carotene. For an easy summertime squash recipe, simply cut and roast squash with butter and garlic to create a simple side dish for your cookouts. A 100-gram (2/3 cup) serving of zucchin contains around 1 gram of fiber.

• 19. Almonds

Almonds are a great, good-for-you snack as they offer healthy fats, protein, and an excellent source of fiber. You can also add them to any recipe for a little crunch, like salads, chia seed pudding, or a baked oat bar. However, keep in mind that they are higher in calories, so make sure to snack in moderation. A 100-gram (2/3 cup) serving of almonds contains 20 grams of carbs, just over half of which (11 grams) is fiber.

• 20. Pistachios

Another popular snack you can enjoy are smooth, nutty pistachios. These nuts are high in fiber, healthy fats, and Vitamin B6, which may support healthy blood sugar regulation. You can enjoy pistachios alone, on a charcuterie board, or add them to baked goods. A 100-gram serving of pistachios around 27 grams of carbs, of which 7 grams are fiber.

• 21. Okra

Okra is commonly found in jambalaya, as well as Indian cuisine. It's high in vitamins and nutrients, and around half its carb content is fibrous. Plus, there are plenty of ways you can enjoy this nutritious vegetable - as is, roasted, dehydrated, or in a stew. One-half cup of cooked okra contains 4 grams of carbs and 2 grams of fiber.

• 22. Apples

There's a reason they say an apple a day keeps the doctor away. Apples are a great fiber-rich food that may also support healthy blood pressure levels. Whether you prefer cutting them and enjoying them with nut butter, or sauteing them in coconut oil for a sweet treat, the possibilities are endless. One medium apple contains around 5 grams of fiber alongside 27 grams of carbs.

• 23. Snap peas Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)

Looking for a refreshing, fiber-full snack? Try snap peas. These small pods are packed with Vitamins A, K and B6, and a bit of protein. You can enjoy them as is, throw them into a salad for a bit of crunch, or sautee them in a stir-fry. One and one-third cup of snap peas contains around 6 grams of carbs and 2 grams of fiber.

• 24. Kimchi

If you want a boost of fiber and to support your gut health all in one, try kimchi. Kimchi offers a good source of prebiotics and probiotics, two important components that keep your digestion in check. Since kimchi is a bit tangy, use it as a condiment on top of rice bowls, eggs, or salads. One cup of kimchi contains 4 grams of carbs and 2.4 grams of fiber.

• 25. Artichoke hearts

Artichokes play a vital role in the Mediterranean diet - and for good reason. Artichokes contain natural plant chemicals called phytochemicals that act as antioxidants in your body, helping to protect against bacteria and viruses. These vegetables may also aid in digestion and may help promote a healthy liver. One cup of canned, cooked artichoke hearts contains 20 grams of carbs and almost 10 grams of fiber.

• 26. Brussels sprouts

An easy vegetable you can cook for a quick side dish is Brussels sprouts. These "mini cabbages" are packed with Vitamins C and K, beta-carotene, and folate. Toss some Brussels sprouts in oil and your favorite seasonings and roast it for some added volume to your salads, bowls, and protein sides. One cup of raw Brussels sprouts contains 8 grams of carbs and around 3.5 grams of fiber.

• 27. Pumpkin seeds

Pumpkin seeds are a great addition to many meals or as a snack on their own or in trail mix. This small seed contains magnesium, copper, iron, and healthy fats. With a good source of antioxidants, pumpkin seeds may also aid in fending off cell damage. A half-cup of unshelled pumpkin seeds contains around 10 grams of carbs and 4.5 grams of fiber.

• 28. Pears

If you crave something on the sweeter side, a pear is a good fiber-rich, healthy option. Pears offer a good source of soluble and insoluble fiber, both of which may benefit gut health and immune function. With pears, you can eat them whole, add them as a topping to oatmeal or yogurt, or bake them for a sweet dessert. A medium pear contains 27 grams of carbs and 6 grams of fiber.

• 29. High-fiber cereals

There are some cereals you can find in stores that are high in fiber and low in carbs, including brands like Catalina Crunch, Magic Spoon, and Snack House Keto Cereal. These cereals are not sweetened with sugar, lowering the simple carb count, and offer fiber or protein-rich ingredients that keep you fuller for longer. Make sure to read the ingredient label and nutritional facts before purchasing to see if it fits into your meal plan.

• 30. Wheat bran

Wheat bran can be bought on its own, or it can be incorporated into ready-made breakfast cereals. This nutty, oat-like food contains more than 140% of your daily value of manganese, a mineral used to make energy in your body. You can add wheat to bran smoothies, oatmeal, soups, or any baked goods. One cup of wheat bran contains more than 25 grams of fiber and around 38 grams of total carbs.

• 31. Celery

For a low calorie, nutrient-rich snack, try celery. This vegetable is rich in dietary fiber, Vitamin K, A, and C, iron, and calcium. You can enjoy celery on its own, with nut butter, or throw it into a stew or soup. One cup of celery contains around 3 grams of total carbs, 1.5 grams of which is fiber.

• 32. Cauliflower

Cauliflower is a low-carb, versatile vegetable you can enjoy in many ways. This high-fiber, vitamin-rich vegetable can be enjoyed on its own, or processed into small pieces and cooked to replace rice and pasta. One cup of cauliflower contains around 5.5 grams of carbs and 2 grams of fiber.

• 33. Quinoa

Although referred to as a grain, quinoa is a seed that contains no gluten, making it a great option if you avoid gluten in your diet. This seed can keep you full for hours as it has a good balance of carbs, fiber, and complete proteins. Enjoy it as a filler in salads, or you can use it as a substitute in any rice dish. One cup of cooked quinoa contains 26 grams of carbs and just under 5 grams of fiber.

Find high-fiber, low-carb meals at Meal Village

Now that you have a better idea of what foods to incorporate into your diet it's time to start cooking. However, starting a new diet can be challenging - and a bit of a hassle. That's why Meal Village is here to help.

Meal Village offers more than 130 weekly recipes in its prepared meal delivery options throughout Chicagoland, so you can find the perfect ones that suit your taste buds and dietary restrictions. Plus, there's no commitments or subscriptions - just place an order online or over the phone. Then, you'll receive delicious, nutritious, heat-and-eat meals right at your doorstep. Living a healthy, fulfilling lifestyle can truly be that simple.