17 High Fiber, Low Carb Foods
No magic diets or single nutrients can help keep you healthy. However, high-fiber, low-carb diets might help you manage specific health conditions and life stages.
"For those managing insulin resistance—such as individuals with PCOS or type 2 diabetes—it's an effective way to keep blood sugar levels steady," says Shelby Love, RDN, CDCES, IFNCP of Top Nutrition Coaching. "Women going through menopause also tend to find this nutrition approach to work well, as it helps with hormonal shifts and can lower heart disease risk, which is more of a focus during this phase."
Love says there are plenty more benefits to high-fiber, low-carb diets, which usually involve consuming a maximum of 130 grams of carbohydrates daily.
"If your goals include weight loss, improving digestion, or boosting heart health, a high-fiber, low-carb plan can be a flexible, sustainable choice without feeling too restrictive," Love says.
You'll feel especially satisfied if you're consuming delicious foods you love. Love and other registered dietitians shared their thoughts on their favorite high-fiber, low-carb foods.
Related: 22 High-Fiber Lunch Ideas That Will Help You Beat the 4 p.m. Slump
Tips for Eating a High-Fiber, Low-Carb Diet
1. Become a pro at reading labels
There's an unheralded hack for reading ingredient labels that people consuming high-fiber, low-carb diets can implement.
"Look for the amount of usable carbs, also known as net carbs, in a food," says Sheri Gaw, RDN, CDCES, a registered dietitian and spokesperson for Dietitian Insights. "To find net carbs, subtract fiber from total carbs. Knowing net carbs can help to better balance blood sugar or limit total carb intake and meet fiber needs."
2. Eat your veggies
When in doubt, Gaw recommends eating non-starchy veggies like leafy greens, cauliflower, mushrooms or carrots.
"Non-starchy vegetables are naturally low in carbs and calories but high in fiber," Gaw says.
3. Go slow
Overdoing it with fiber too soon can cause stomach aches, bloating and gassiness.
"If you are not used to eating a lot of fiber, gradually increase your intake, along with your fluid intake," Gaw says.
17 High-Fiber, Low-Carb Foods To Add To Your Rotation
1. Walnuts
You may be surprised to see a nut leading off this list instead of a veggie. Don't worry—we'll get there.
"Walnuts are a great source of healthy fats, particularly omega-3s, which support heart and brain health," Love says. "They also contain fiber and protein, helping with fullness."
Research published in Nutrients in 2023 found that consuming an ounce of walnuts (28.35 grams) can boost diet quality because it helps you get essential nutrients like magnesium, folate and potassium. An ounce of walnuts will also net you about 1.9 grams of fiber and 3.9 grams of carbs.
In addition to being a great snack on their own, Love suggests adding walnuts to salad for some crunch instead of croutons.
2. Flaxseed
"Flaxseed is a powerhouse ingredient for anyone looking to add fiber and healthy fats without added carbs," Love raves.
Love calls particular attention to the plant-based omega-3 alpha-linolenic acid (ALA), which is known for its heart health and anti-inflammatory benefits. Two tablespoons of flaxseed contain around 3.8 grams of fiber and 4 grams of carbohydrates. Mixing flaxseed into smoothies and oatmeal is an easy way to get these nutrients. However, Love has another option: Homemade flaxseed crackers.
"Mix ground flaxseed with water, salt and your favorite herbs or spices," she says. "Spread the mixture thinly on a baking sheet and bake until crisp. These crunchy crackers are perfect with guacamole or hummus for a high-fiber, low-carb snack."
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3. Pumpkin seeds
Nope, pumpkin seeds are not just for post-Halloween fun. The USDA notes that an ounce contains 4 grams of carbohydrates and 2 grams of dietary fiber.
"Pumpkin seeds are a great snack that packs in fiber, plant-based protein and essential minerals like magnesium and zinc—nutrients that can boost immune function and support a balanced mood," Love says. "They’re versatile, easy to add to meals and bring a satisfying crunch."
Related: 30 Best Pumpkin Seed Recipes
4. Avocado
Avocados contain all three macronutrients (fiber, protein and healthy fat), which Kalyn True, RD, a dietitian with Memorial Hermann, says can boost fullness.
"Avocados are also very rich in a variety of vitamins, minerals and bioactive compounds that are full of antioxidant and anti-inflammatory properties, which are known to be cardioprotective," True says. (That means, essentially, that they're great for heart health!)
Half of a medium avocado has about 160 calories, 8.5 grams of carbohydrates and 7 grams of fiber.
5. Broccoli
True loves this veggie for its array of nutrients, including fiber, vitamin C, vitamin A, potassium and folate.
"The bioactive compounds are high in antioxidants, which help support healthy cell and tissue function in the body," she says.
A cup of broccoli contains around 3 grams of fiber and under 7 grams of carbohydrates. True suggests adding it to salads or serving it as a side dish for a protein-packed meal.
Related: Is Iceberg Lettuce Good for You?
6. Raspberries
Want something sweet that is less likely to spike blood sugar than, say, three scoops of ice cream? Opt for fruit, like tangy-but-sweet raspberries.
"They help improve digestion and reduce the risk of chronic diseases," True says. "A serving size is about one cup of raspberries, which contains about 8 grams of fiber."
You'll also net fewer than 15 grams of carbs.
True's recommendation for how to eat them? "Raspberries are great on top of Greek yogurt and granola for a filling snack or made into a chia seed pudding."
7. Asparagus
True says a cup of cooked asparagus usually has about 4 grams of fiber and 5 grams of carbohydrates, which aid in digestive health, blood pressure and cholesterol. However, that is just the tip of the spear for this fruit (yes, it's technically a fruit!), which is in season in April in much of the U.S.
"In addition to fiber, asparagus also has a good amount of folate and vitamins A, C and K," True says. "We typically know of green asparagus, but it also comes in white and purple varieties."
8. Cauliflower
Broccoli gets plenty of flowers (hey-o!), but True says it's time for cauliflower to get some love.
"It has similar properties to broccoli—the fiber in cauliflower acts as a prebiotic, which helps feed the good gut bacteria," True says.
What about using cauliflower pizza crust or pasta?
"I would actually look at it as a way to add volume to these meals and to decrease the amount of the intended starch or carbohydrate overall," True says.
That way, you have a smaller portion of carbs but still get your fix and feel full. As for cauliflower's carb count, it has around 4 to 5 grams per cup.
9. Collard greens
Gaw says these versatile greens are delicious when steamed, sauteed or added to soups, salads and stews.
"Collard greens are a cruciferous vegetable that contains sulforaphane, a natural plant compound that may protect against obesity, cancer and type 2 diabetes, according to studies," Gaw says.
A one-cup serving of collard greens contains around 1.5 grams of fiber and 2 grams of carbohydrates.
10. Kimchi
"Kimchi is rich in gut-healthy probiotics," Gaw shares.
She says a one-cup serving of kimchi contains about 3.6 grams of carbohydrates and 2.4 grams of fiber, making the net carbs about 1.2 grams. "A usual serving is just two or three tablespoons," Gaw noted. "It's more like a topping than a standalone food."
Gaw loves using kimchi to punch up the flavor in a salad, soup, eggs, stir fry or fried rice.
Related: 7 High-Fiber, Healthy Noodles You Should Be Eating, According to Registered Dietitians
11. Almonds
Gaw points to research that eating almonds might lower the risk of obesity, heart disease and diabetes as one of the many reasons she's nuts about them (see what we did there?). Plus, an ounce of almonds contains healthy fats, 3 grams of fiber, 6 grams of carbohydrates and 6 grams of protein.
With all those nutrients, almonds make an excellent standalone snack. However, Gaw has some other ideas, too.
"Almonds are great as a topper on oatmeal, dry cereal or yogurt, or ground up into nut butter," she offers.
12. Edamame
Score one for soy.
"Edamame is a versatile source of protein and fiber that can help to fill you up, promote blood sugar balance and support heart health," Gaw says. "It can be enjoyed straight out of the pod as an appetizer, shelled and added to a stir fry, salad or soup, blended in a tasty hummus or roasted and served as a crunchy snack."
Gaw says a suggested serving size for edamame is about one cup, which nets you 18.4 grams of protein, under 14 grams of carbs and 8 grams of fiber.
13. Chia seeds
These small but mighty seeds pack a punch. Gaw says they're good sources of omega-3s, fiber, protein, iron and calcium and aren't high in carbs. A suggested serving size is 2 tablespoons (or an ounce), which contains around 10 grams of fiber and 12 grams of carbohydrate.
"There are countless ways to enjoy chia seeds," Gaw says. "Some of my favorites are in smoothies and other beverages, in a chia pudding, blended into bread, muffin or pancake batter or as a topping for oatmeal or yogurt."
Related: Should You Put Chia Seeds In Water? Here Are The Benefits
14. Unsweetened coconut
Even unsweetened coconut has some sweet benefits for your health.
"Coconuts are unique among fruits for their high fat and fiber content, and because of this, they may have less of an impact on blood sugar than other fruits," Gaw says. "Coconuts are a good source of manganese, which is essential for metabolism and bone health."
Gaw suggests adding unsweetened coconut meat, which contains around 4.6 grams of fiber and 6.7 grams of carbs, to homemade trail mix, cereal, smoothies or baked goods.
15. Purple cabbage
Purple cabbage looks good and does the body good, too.
"The beautiful hue of purple cabbage is due to its anthocyanin content, which has been shown to reduce the risk of cardiovascular and neurodegenerative diseases and promote gut health," Gaw says.
A cup of raw purple cabbage (about a half-cup cooked) contains around 2 grams of fiber and 7 grams of carbs.
"Purple cabbage can be shredded and added to salads, tacos, soups, or stir-fries," Gaw recommends.
Related: Too Much—and Too Little—of This Nutrient May Increase Your Colon Cancer Risk, Studies Show
16. Carrots
Carrots are a non-starchy vegetable, making them low in carbs and high in fiber, Gaw told us. You'll consume around 3.6 grams of fiber and 12 grams of carbs per one-cup serving of carrots.
Carrots are perfect as sides and in salads and soups.
17. Spinach
This leafy green contains numerous nutrients, including folate and lutein (which supports vision health). It's also a high-fiber, low-carb food with around 4 grams of fiber and 6.8 grams of carbs per one-cup serving. Spinach works well in salads, soups, eggs and stir-fries.
Up Next:
Related: It’s Soup Season! Here Are 21 of the Best High-Fiber Soup Recipes To Make for Dinner
Sources:
Shelby Love, RDN, CDCES, IFNCP of Top Nutrition Coaching
Sheri Gaw, RDN, CDCES, a registered dietitian and spokesperson for Dietitian Insights
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