Foods High in Fibre Low in Carbs
There are plenty of foods high in fibre low in carbs. What is fibre? Fibre is a nutritional component which is important for our heart and digestive system. Fibre belongs to carbohydrates but it’s so to speak good carb which our body surely needs for good functioning.
When we are on a low carb diet it is very important that we include foods high in fiber low in carbs as those are often being left out during these types of diet.
Types of Fibre
- Soluble fibre – it attracts water and forms a gel during the digestion process: oats, carrots, apples, beans, barley, peas, citrus fruits.
- Insoluble fibre – it appears in whole grains, vegetables and wheat bran. Insoluble fibre helps food digestion happen smoothly and fast. It does not break down into carbs and does not count in your daily carbs intake. It is also called dietary fibre.
Both types of fiber are important for our body, for its digestion process and to prevent illnesses.
Although technically speaking fiber belongs to the carbohydrates group, you can have fiber without net carbs. For example, flax seeds, they have no net carbs but do have fiber. 2 tablespoons of ground flax seeds are 4 grams of fiber and 0 grams of net carbs.
Fiber does not raise blood sugar and it may help in weight loss.
Foods High in Fibre Low in Carbs:
- Leafy greens
- Flax seeds
- Pumpkin seeds
- Cauliflower
- Coconut
- Cabbage
- Avocado
- Broccoli
- Almonds
- Blackberries
- Raspberries
- Strawberries
- Chia seeds
- Spinach
- Artichokes
- Mushrooms
- Asparagus
- Peppers
- Tomatoes
- Pecans
- Macadamia nuts
- Red cabbage
- Radishes
- Pistachios
Meat and cheese do not contain fiber. That’s why on a keto diet it is very important to include the above foods in your daily diet.
How much fibre should you take daily?
Adult men need 38 grams of fiber a day, and adult women should take 25 grams of fiber daily. For both genders 10-15 grams should be soluble fiber.
With age you need less fiber: senior men and women (50+) need 21 grams of fiber daily.
Fibre vs Carbs
If you are on a keto diet, you need to watch your daily carbs closely. Kindly see below most common foods high in fiber and low in carbs with fiber and carbs grams per serving. It will help you to choose the right options and their amounts in case you aim to remain in ketosis.
Half of avocado | 7 grams of fibre, 9 grams of carbs |
| One artichoke | 7 grams of fibre, 14 grams of carbs |
| One cup of cauliflower | 3 grams of fibre, 5 grams of carbs |
| 30 grams of macadamia nuts | 3 grams of fibre, 4 grams of carbs |
| One cup of white mushrooms | fibre – 3 grams, 8 grams of carbs |
| ¼ of a cup of pumpkin seeds | 2.9 grams of fibre, 5.7 grams of carbs |
| One cup of raspberries | 10 grams of fibre, 18 grams of carbs |
| One cup of asparagus | 4 grams of fibre, 7 grams of carbs |
| 30 grams of chia seeds | 10 grams of fibre, 12 grams of carbs |
| One red bell pepper | 3 grams of fibre, 10 grams of carbs |
| One cup of tomatoes | 1.4 grams of fibre, 3.6 grams of carbs |
| 30 grams of pecans | 3 grams of fibre, 4 grams of carbs |
| One cup of radishes | 1.9 grams of fibre, 2 grams of carbs |
| ¼ of a cup of almonds | 4.5 grams of fibre, 3.2 grams of carbs |
| One cup of red cabbage | 2 grams of fibre, 5 grams of carbs |
| 30 grams of pistachios | 3 grams of fibre, 5 grams of carbs |
| One cup of strawberries halves | 3 grams of fibre, 8.7 grams of carbs |