High fiber low carb foods are key to a healthy diet. It’s the key to healthy digestion. Your food choices can affect the way your body digests what you eat. Drinking more water, adding high fiber low carb foods, and exercising all contribute to better digestive health.
A lack of high fiber low carb foods in your diet can eventually lead to issues with weight gain or even more severe problems. Obesity, diabetes, and even heart disease have been linked to diets that were lacking in high fiber low carb foods. If you can include these 13 high fiber low carb foods into your daily diet, you’ll improve your health.
The USDA actually recommends that the average adult gets at least 25 – 40g of fiber per day. It’s 40 grams for men and 25 grams for women. Many have argued that this is still too low of an amount, to maintain a healthy and stable digestive tract.
Worst of all is that most people are not even getting the 25 grams of fiber daily! Most people hardly eat half that amount of fiber daily.
Is it any wonder there’s a health crisis? You need to eat high fiber low carb foods, to maintain a healthy body. Adding fiber into your diet doesn’t have to require you to eat food that’s not tasty. Many awesome foods have a ton of fiber in them. In fact, the best high fiber foods are usually some of the most delicious ones.
Here is a list of some high fiber low carb foods (and still very flavorful), to help you get started:
Top 13 High Fiber Low Carb Foods
1. Fruits: Avocados
These are very high in fat. But it’s the good, even weight-loss promoting type of fat. Avocados are filled with monounsaturated fat, and although they have a lot of carbs, these carbs are filled with fiber. A single cup of this fruit, have at least 10 grams of fiber, and various vitamins like magnesium and Vitamin E. The total fiber content of an average sized avocado is 7%.
2. Fruits: Pears
Pears are overlooked by so many people. They’re actually one of the best high fiber low carb foods that you can eat. Pears are great for your overall health too, even their skin contains phytonutrients, which have been shown to be useful for fighting cancer cells. The total fiber content of the average pear is 2.5%.
3. Fruits: Raspberries
Just one cup will give you 8 grams of fiber. These, like other berries, are known to be very high in antioxidants too. Antioxidants can help reduce signs of aging and also improve your heart health. Raspberries are high in the vitamin Manganese. This has been shown to help with fighting diabetes. The total fiber content for the average serving of raspberries is 7%.
4. Fruits: Bananas
Yes, these are very high in potassium. But their fiber content is rich too, with one average sized banana having 3 grams of fiber in it. It also has a 1/4th of the recommended dietary allowance (RDA) of Vitamin B6. The total fiber content for an average sized banana is 3%.
5. Vegetables: Navy Beans
Beans are off the fiber chart. Just one cup of these will give you 19 grams of fiber. This much fiber equals 3/4th of the RDA for fiber! They’re high in the vitamins copper and folate (Iron) as well.
6. Vegetables: Lentils
Lentils can almost compete with Navy beans, coming in at 63% of the recommended dietary allowance of fiber. They have a huge amount of nutrients, and for example, have several hundred times the RDA for the nutrient molybdenum. This nutrient is essential for enzyme reactions and production in the body, which is a key process that your body uses to stay healthy. Lentils are also one of the biggest and easiest sources you can find for dietary plant protein.
7. Vegetables: Garbanzo Beans/Chickpeas
Did you know that this bean is often ground into flour? Whether you eat the flour or the regular bean version, you can expect to get at least 50% of the RDA for fiber from these. In total, they have 12 grams of fiber per one cup serving. they also have a ton of phytonutrients and Vitamin K. Or if you’re worried about diabetes, these have been shown to lower and stabilize blood sugar.
8. Vegetables: Carrots
So, to be honest, these are not as fiber-rich as grains or beans are. But their huge plus is that they offer a lot of fiber, based on the number of calories that are consumed. For each cup of this high fiber low carb foods, you’ll get 3.5 grams of fiber. They’re also rich in vitamins like Vitamin A.
9. Grains: Oats
Oats come in all kinds of versions, even 100% gluten-free. But whatever oats you choose, you’ll get at least 16 grams of fiber per 1 cup serving. The fiber from oats has also been shown in studies to help cholesterol levels. They can help stabilize blood sugars and are filled with minerals and vitamins.
10. Vegetables: Popcorn
So, would you believe it that this one is one of the best high fiber foods you can have? This is actually one of the highest fiber foods on this list, having 14 grams of fiber per 1 cup serving. The one drawback to this food, however, is that it can make any digestive issues you have worse, due to how the popcorn breaks down in your digestive system.
But If you don’t suffer from serious digestive issues, then feel free to enjoy this. You can make popcorn any way you like it, from cheesy to spicy with extra butter …. there are so many ways to work with this food.
11. Seeds: Chia seeds
This is a well-known superfood throughout the entire health community. These seeds have so many nutritional benefits, vitamins, minerals, and are easy to digest after they’re soaked overnight. With one cup of these, you’ll get 34% of the recommended dietary allowance.
12. Nuts: Almonds
Another food, that’s full of the ultra-healthy mono-unsaturated fat! It’s also high fiber low carb foods of course, and 1 cup of sliced almonds will give you 11 grams of fiber. Almonds have also been shown to lower the bad type of cholesterol (LDL cholesterol). These are very high in calories though, so although they’re one of the best high fiber foods, you may want to limit your intake.
13. Candies: Dark Chocolate
You do not have to feel bad at all, for wanting to eat this every day. It can be easily incorporated into any diet program because unlike milk chocolate it’s very nutritious. It’s high in antioxidants and has 3 grams of fiber per 1 ounce serving. Although, you need to make sure to get 70% dark chocolate, to get these benefits.
These are truly the best high fiber low carb foods you can have, to help heal your body. Dieting doesn’t have to mean suffering every day or not having any enjoyment from food. If you want to heal your digestive tract, improve your weight, and even heal diseases, then you need to add high fiber low carb foods to your diet. Also, make sure you drink extra water after you start adding fiber into your diet. This will contribute to the fiber flushing out toxins. If you’re ready to start fixing your body, then go ahead and try to incorporate some of these amazing foods into your daily diet.
A helpful article by WebMD: The Facts About Carbs, Fiber, and Diabetes