14 Healthy High Fiber, Low Carb Foods

Flax seeds are small oil seeds which might be full of vitamins.

Specifically, they’re good sources of omega-3 fatty acids, fiber, and antioxidants. They’re additionally low in digestible net carbs — the entire grams of carbs minus the grams of fiber (11).

Notably, flax seeds have a decrease ratio of omega-6 to omega-3 than most different oil seeds. That is essential, as a decrease omega-6 to omega-3 ratio has been related to a decreased threat of a number of power illnesses (12).

Flax seeds are simply included into your weight loss plan and must be floor to reap all their potential well being advantages (13).

Two tablespoons (14 grams) of floor flax seeds present 4 grams of fiber and 0 grams of internet carbs (14).

Although small in measurement, chia seeds are wealthy in a number of vitamins.

Along with being excessive in fiber, protein, and a number of other nutritional vitamins and minerals, chia seeds are one of many best-known plant sources of omega-3 fatty acids (15).

Chia seeds might be sprinkled atop salads and yogurt or added to smoothies.

In addition they soak up liquids nicely, turning right into a gel that can be utilized as a vegan egg substitute or thickener for sauces and jellies.

Two tablespoons (30 grams) of chia seeds present 11 grams of fiber and a pair of grams of internet carbs (16).

Excessive in wholesome fat, avocados have a singular buttery texture.

Technically a fruit, avocados are usually consumed as a vegetable and might be added to a wide range of dishes.

Along with being wealthy in monounsaturated fat, avocados are supply of fiber, folate, potassium, and nutritional vitamins Okay and C (17).

One small (136 grams) avocado supplies 9 grams of fiber and three grams of internet carbs (17).

Almonds are among the many world’s hottest tree nuts.

Nice for snacking, they’re extremely nutritious and wealthy in wholesome fat, antioxidants, and important nutritional vitamins and minerals, together with vitamin E, manganese, and magnesium (18).

As they’re additionally supply of fiber and protein, almonds might assist improve emotions of fullness and assist weight reduction (19).

One ounce (28 grams) of uncooked almonds supplies 4 grams of fiber and three grams of internet carbs (18).

Coconut meat is the white flesh inside a coconut.

It’s usually bought shredded and might be added to desserts, granola bars, and breakfast meals for added texture.

Coconut meat is high in healthy fats and fiber, whereas being average in carbs and protein (20).

It’s additionally wealthy in a number of essential minerals, significantly copper and manganese. Copper aids bone formation and coronary heart well being, whereas manganese is crucial for fats metabolism and enzyme operate (20, 21, 22).

One ounce (28 grams) of shredded, unsweetened coconut meat supplies 5 grams of fiber and a pair of grams of internet carbs (20).

Candy and tart, blackberries are a scrumptious summer time fruit.

They’re additionally extremely nutritious, with simply 1 cup (140 grams) boasting greater than 30% of the Each day Worth (DV) for vitamin C (23).

Berries are among the many most antioxidant-rich fruits. Common consumption has been related to a decreased threat of power irritation, coronary heart illness, and sure types of most cancers (24).

Moreover, a 1-week research in 27 males with extra weight or weight problems on a excessive fats weight loss plan discovered that consuming blackberries day by day elevated fats burning and insulin sensitivity (25).

One cup (140 grams) of blackberries supplies 7 grams of fiber and 6 grams of internet carbs (23).

One other candy but tart summer time fruit, raspberries are greatest loved shortly after buying.

Low in energy, they’re additionally surprisingly excessive in a number of important nutritional vitamins and minerals. In actual fact, simply 1 cup (140 grams) supplies greater than 50% of the DV for vitamin C and 41% of the DV for manganese (26).

Equally to blackberries, raspberries are wealthy in disease-protecting antioxidants. They are often eaten as a snack, baked into desserts, and added to yogurt parfaits or in a single day oats (24).

One cup (140 grams) of raspberries supplies 9 grams of fiber and eight grams of internet carbs (26).

People have been consuming pistachios since 6000 BC (27).

Whereas technically a fruit, pistachios are culinarily used as a nut.

With their vibrant inexperienced colour and distinctive taste, pistachios are standard in lots of dishes, together with desserts, similar to ice lotions and desserts.

Nutritionally, they’re excessive in wholesome fat and vitamin B6, an important vitamin that aids blood sugar regulation and the formation of hemoglobin (28, 29).

One ounce (28 grams) of shelled pistachios supplies 3 grams of fiber and 5 grams of internet carbs (28).

Wheat bran is the exhausting outer coating of the wheat kernel.

Whereas it’s discovered naturally in complete grains, it may also be bought by itself so as to add texture and a nutty taste to meals like baked items, smoothies, yogurt, soups, and casseroles.

Wheat bran is wealthy in a number of essential nutritional vitamins and minerals, with 1/2 cup (30 grams) offering 41% of the DV for selenium and greater than 140% of the DV for manganese (30).

Though, maybe what it’s greatest recognized for is its spectacular quantity of insoluble fiber, a nutrient that may assist deal with constipation and promote common bowel actions (31).

A 1/4-cup (15-gram) serving of wheat bran supplies 6 grams of fiber and 4 grams of internet carbs (30).

Cauliflower is a well-liked merchandise on low carb diets, as it may be riced for a grain substitute and even made right into a low carb pizza crust.

A part of the Brassica household, cauliflower is a cruciferous vegetable that’s low in energy and carbs but excessive in fiber, nutritional vitamins, and minerals (32).

It’s additionally supply of choline, which is essential for mind and liver well being, in addition to metabolism and DNA synthesis (33).

One cup (85 grams) of chopped cauliflower supplies 2 grams of fiber and a pair of grams of internet carbs (32).

Broccoli is a well-liked cruciferous vegetable that’s excessive in a number of essential vitamins.

Along with being low in energy, it’s excessive in fiber and a number of other important nutritional vitamins and minerals, together with folate, potassium, and nutritional vitamins C and Okay (34).

It additionally boasts extra protein than many different greens.

Whereas it may be loved cooked or uncooked, analysis reveals that steaming it supplies the best well being advantages (35).

One cup (71 grams) of uncooked broccoli florets supplies 2 grams of fiber and three grams of internet carbs (34).

A well-liked springtime vegetable, asparagus is available in a number of colours, together with inexperienced, purple, and white.

It’s low in energy but high in vitamin K, offering 46% of the DV in 1 cup (134 grams). The identical serving additionally packs 17% of the DV for folate, which is important throughout being pregnant and helps with cell progress and DNA formation (36, 37).

Whereas it’s normally cooked, uncooked asparagus can add a pleasing crunch to salads and veggie platters.

One cup (134 grams) of uncooked asparagus supplies 3 grams of fiber and a pair of grams of internet carbs (36).

Also called aubergines, eggplants are utilized in many dishes around the globe.

They add a singular texture to dishes and include only a few energy.

They’re additionally supply of fiber and a number of other nutritional vitamins and minerals, together with manganese, folate, and potassium (38).

One cup (82 grams) of uncooked, cubed eggplant supplies 3 grams of fiber and a pair of grams of internet carbs (38).

Additionally known as pink cabbage, purple cabbage is a nutritious approach so as to add a pop of colour to your dishes.

Whereas it tastes much like inexperienced cabbage, the purple selection is greater in plant compounds which were linked to well being advantages, similar to improved coronary heart and bone well being, decreased irritation, and safety in opposition to sure types of most cancers (39, 40)

Purple cabbage can also be low in carbs, excessive in fiber, and a very good supply of nutritional vitamins C and Okay (41).

One cup (89 grams) of chopped pink cabbage supplies 2 grams of fiber and 5 grams of internet carbs (41).

Whether or not you’re interested by weight loss or decreasing your blood sugar ranges, consuming fewer carbs can have quite a few well being advantages.

And regardless of what you may suppose, you’ll be able to cut back your carb consumption whereas getting sufficient fiber.

In actual fact, many low carb, excessive fiber meals are wholesome and extremely scrumptious.