14 Best High Fiber Low Carb Foods for a Healthy Diet

Following a low-carb diet doesn’t mean you have to compromise on fiber intake. While many people associate carbohydrates with fiber, numerous nutritious foods provide substantial fiber content while remaining low in net carbs. Understanding which foods fit this profile can help you maintain optimal digestive health, support weight management goals, and improve overall wellness.

Research consistently demonstrates that low-carb diets can be effective for weight loss, blood sugar control, and cardiovascular health improvement. However, many individuals following these dietary approaches struggle to meet their daily fiber requirements, which typically range from 25 to 38 grams for adults.

The key is focusing on foods that deliver maximum fiber with minimal digestible carbohydrates. This article explores 14 outstanding options that combine high fiber content with low net carb counts, making them perfect additions to your low-carb lifestyle.

Understanding Net Carbs and Fiber

Before diving into specific foods, it’s important to understand the concept of net carbs. Net carbs are calculated by subtracting fiber grams from total carbohydrate grams. Since fiber passes through your digestive system without being broken down into glucose, it doesn’t impact blood sugar levels the same way other carbohydrates do.

This distinction is crucial for anyone following a low-carb diet, as it allows you to consume fiber-rich foods without exceeding your carbohydrate targets. Fiber also provides numerous health benefits, including improved digestive function, enhanced satiety, better blood sugar regulation, and reduced cholesterol levels.

1. Chia Seeds

Chia seeds are nutritional powerhouses that pack an impressive amount of fiber into a tiny package. These small seeds absorb liquid and expand, creating a gel-like consistency that promotes feelings of fullness.

Two tablespoons of chia seeds provide approximately 11 grams of fiber with only 2 grams of net carbs. They’re also rich in omega-3 fatty acids, protein, and essential minerals including calcium, magnesium, and phosphorus.

Chia seeds are incredibly versatile. You can sprinkle them on salads, blend them into smoothies, mix them into yogurt, or create chia pudding by soaking them in your preferred liquid overnight. They make an excellent egg replacement in vegan baking due to their binding properties.

2. Flaxseeds

Flaxseeds have been cultivated for thousands of years and remain one of the most nutritious plant-based foods available. These small seeds offer an exceptional fiber-to-carb ratio that makes them ideal for low-carb diets.

Two tablespoons of ground flaxseeds deliver 4 grams of fiber with virtually zero net carbs. They’re particularly notable for their high omega-3 content and favorable omega-6 to omega-3 ratio, which supports anti-inflammatory processes in the body.

For optimal nutrient absorption, flaxseeds should be ground before consumption. Whole flaxseeds may pass through your digestive system intact. Ground flaxseeds can be added to baked goods, smoothies, oatmeal, or used as a coating for fish and chicken.

3. Avocados

Avocados stand out as one of nature’s most perfect low-carb, high-fiber foods. Unlike most fruits that are high in sugar, avocados are loaded with healthy monounsaturated fats and provide substantial fiber content.

One medium avocado contains approximately 9 grams of fiber and only 3 grams of net carbs. These creamy fruits are also excellent sources of potassium, folate, vitamins K, C, and E, making them nutritionally comprehensive.

Beyond their nutritional profile, avocados are remarkably versatile in the kitchen. Enjoy them sliced on salads, mashed into guacamole, spread on low-carb bread, blended into smoothies, or simply eaten with a spoon with a sprinkle of salt and pepper.

4. Blackberries

Among fruits, blackberries are exceptional choices for low-carb diets due to their impressive fiber content and relatively low sugar levels. These dark berries are loaded with antioxidants, particularly anthocyanins, which give them their distinctive color.

One cup of blackberries provides 7 grams of fiber and approximately 6 grams of net carbs. They’re also rich in vitamin C, vitamin K, and manganese, supporting immune function, bone health, and metabolic processes.

Studies suggest that regular berry consumption may reduce inflammation, improve insulin sensitivity, and support cardiovascular health. Enjoy blackberries fresh as a snack, add them to yogurt or cottage cheese, blend them into smoothies, or use them as toppings for low-carb desserts.

5. Raspberries

Raspberries rival blackberries in their impressive nutritional profile. These delicate berries are among the highest-fiber fruits available while remaining remarkably low in net carbs.

One cup of raspberries contains about 8 grams of fiber with only 7 grams of net carbs. They’re exceptionally high in vitamin C and manganese, providing more than half the daily requirement for both nutrients in a single serving.

Like other berries, raspberries are rich in polyphenols and antioxidants that may help protect against chronic diseases. They’re best consumed fresh but also work well in low-carb baked goods, smoothies, or as additions to breakfast bowls.

6. Coconut (Unsweetened)

Unsweetened coconut meat and shredded coconut offer substantial fiber content alongside healthy medium-chain triglycerides (MCTs). These fats are metabolized differently than other fats and may support weight management efforts.

One ounce of unsweetened shredded coconut provides 5 grams of fiber and only 2 grams of net carbs. Coconut is also rich in manganese and copper, minerals essential for enzyme function and bone health.

When purchasing coconut products, always choose unsweetened varieties, as sweetened versions contain added sugars that significantly increase the carb content. Use unsweetened coconut in low-carb granola, sprinkle it on salads, blend it into smoothies, or add it to low-carb baked goods for texture and flavor.

7. Almonds

Almonds are among the most popular and nutritious nuts available. They provide an excellent balance of healthy fats, protein, and fiber, making them ideal for blood sugar management and satiety.

One ounce of almonds delivers 4 grams of fiber and approximately 3 grams of net carbs. They’re particularly high in vitamin E, a powerful antioxidant, as well as magnesium and manganese.

Research suggests that regular almond consumption may support heart health, aid weight management, and improve cholesterol profiles. Enjoy almonds as a convenient snack, use almond flour in low-carb baking, spread almond butter on vegetables, or add sliced almonds to salads for extra crunch.

8. Cauliflower

Cauliflower has become a staple in low-carb cooking due to its versatility and mild flavor that adapts well to various preparations. This cruciferous vegetable is remarkably low in carbs while providing decent fiber content.

One cup of raw cauliflower contains 2 grams of fiber and only 3 grams of net carbs. It’s also an excellent source of vitamin C, vitamin K, folate, and choline, a nutrient important for brain health and metabolism.

Cauliflower can be riced to replace grain-based rice, mashed as a potato substitute, roasted as a side dish, transformed into pizza crust, or even processed into low-carb breadsticks. Its versatility makes it invaluable for anyone following a low-carb lifestyle.

9. Broccoli

Broccoli is another cruciferous vegetable that deserves recognition for its impressive nutritional profile. It provides more protein than many vegetables while remaining low in carbohydrates and high in fiber.

One cup of raw broccoli florets offers 2 grams of fiber and approximately 4 grams of net carbs. Broccoli is exceptionally rich in vitamin C, vitamin K, folate, and potassium, supporting immune function, bone health, and cardiovascular wellness.

Research indicates that broccoli and other cruciferous vegetables contain compounds that may help protect against certain types of cancer. Steam, roast, stir-fry, or eat broccoli raw with dip for maximum nutritional benefits.

10. Brussels Sprouts

Brussels sprouts are miniature cruciferous vegetables that pack substantial nutrition into small packages. When properly prepared, they develop a delicious, slightly sweet flavor that appeals even to former vegetable skeptics.

One cup of Brussels sprouts provides approximately 3 grams of fiber and 5 grams of net carbs. They’re excellent sources of vitamins C and K, as well as folate and manganese.

These vegetables contain glucosinolates, compounds that may support detoxification processes and cellular health. Roast Brussels sprouts with olive oil and seasonings, shave them raw into salads, or sauté them with garlic and bacon for a flavorful side dish.

11. Artichoke Hearts

Artichokes are among the highest-fiber vegetables available. While fresh artichokes require preparation time, canned or frozen artichoke hearts offer convenient access to their nutritional benefits.

One medium artichoke contains approximately 7 grams of fiber and 7 grams of net carbs. They’re particularly high in folate, vitamin K, and antioxidants that support liver health and digestive function.

Artichokes contain inulin, a prebiotic fiber that feeds beneficial gut bacteria. Add artichoke hearts to salads, include them in low-carb dips, stuff them with herbs and cheese, or incorporate them into vegetable medleys.

12. Asparagus

Asparagus is a spring vegetable that offers impressive nutritional value with minimal carbohydrates. Its distinctive flavor and tender-crisp texture make it a favorite addition to many dishes.

One cup of asparagus provides 3 grams of fiber and only 2 grams of net carbs. It’s exceptionally high in vitamin K and folate, nutrients essential for blood clotting, bone health, and cellular function.

Asparagus also contains glutathione, a powerful antioxidant that supports detoxification. Grill, roast, steam, or sauté asparagus with olive oil and garlic, or enjoy it raw in salads for a pleasant crunch.

13. Cabbage

Cabbage, particularly purple or red varieties, offers exceptional nutritional value at a minimal carbohydrate cost. This humble vegetable is incredibly versatile and affordable, making it accessible for everyone.

One cup of shredded cabbage contains approximately 2 grams of fiber and 3 grams of net carbs. Purple cabbage is particularly rich in anthocyanins, antioxidants that may support heart health and reduce inflammation.

Cabbage can be enjoyed raw in coleslaw, fermented as sauerkraut or kimchi (providing probiotic benefits), stir-fried, roasted, or used as low-carb wraps in place of tortillas. The fermented versions offer additional gut health benefits.

14. Psyllium Husk

Psyllium husk is a fiber supplement derived from the seeds of Plantago ovata. While technically not a whole food, it deserves mention for its exceptional fiber content and versatility in low-carb cooking.

One tablespoon of psyllium husk powder provides 5 grams of fiber with virtually zero net carbs. This soluble fiber absorbs water and forms a gel-like substance that supports digestive health and regularity.

Psyllium husk is commonly used in low-carb baking to improve texture and binding properties. It can also be mixed with water as a fiber supplement. Start with small amounts and gradually increase intake to allow your digestive system to adjust, and always consume psyllium with plenty of water.

Tips for Incorporating High Fiber, Low Carb Foods

Successfully incorporating these foods into your diet requires strategic planning and preparation. Here are some practical tips to help you maximize your fiber intake while maintaining low carbohydrate levels:

Start gradually: If you’re not accustomed to high fiber intake, increase consumption slowly to allow your digestive system to adapt. Sudden increases in fiber can cause temporary bloating or digestive discomfort.

Stay hydrated: Fiber absorbs water, so adequate hydration is essential for proper digestive function. Aim for at least 8 glasses of water daily, more if you’re particularly active.

Combine fiber sources: Different foods provide different types of fiber (soluble and insoluble), each offering unique benefits. Include variety in your diet to obtain both types.

Prepare vegetables properly: While raw vegetables retain maximum nutrients, some people find cooked vegetables easier to digest. Experiment with different preparation methods to find what works best for you.

Read labels carefully: When purchasing packaged foods like nuts or coconut products, always check labels for added sugars or other ingredients that increase carb content.

Health Benefits of High Fiber, Low Carb Diets

Combining high fiber intake with a low-carb approach offers numerous health advantages supported by scientific research:

Improved blood sugar control: Both fiber and carbohydrate restriction help stabilize blood glucose levels, making this combination particularly beneficial for individuals with diabetes or insulin resistance.

Enhanced weight management: Fiber increases satiety, helping you feel fuller longer and naturally reducing calorie intake. When combined with the appetite-suppressing effects of low-carb eating, weight loss becomes more sustainable.

Better digestive health: Adequate fiber intake supports regular bowel movements, feeds beneficial gut bacteria, and may reduce the risk of digestive disorders.

Cardiovascular support: Soluble fiber helps reduce LDL cholesterol levels, while the overall dietary pattern supports healthy blood pressure and triglyceride levels.

Reduced inflammation: Both high fiber intake and carbohydrate restriction have been associated with lower inflammatory markers in the body.

Common Mistakes to Avoid

While following a high fiber, low carb diet, watch out for these common pitfalls:

Neglecting fiber variety: Don’t rely on just one or two fiber sources. Different foods provide different types of fiber and various micronutrients.

Insufficient hydration: Increasing fiber without adequate water intake can lead to constipation rather than improved digestive health.

Forgetting healthy fats: Many high fiber, low carb foods are also rich in healthy fats. Don’t be afraid of these fats, as they’re essential for nutrient absorption and satiety.

Excessive fiber supplementation: While supplements like psyllium husk can be helpful, whole foods should form the foundation of your fiber intake for optimal nutrition.

Ignoring individual tolerance: Everyone’s digestive system responds differently to fiber. Pay attention to your body’s signals and adjust accordingly.

The Bottom Line

Following a low-carb diet doesn’t mean sacrificing fiber intake. The 14 foods highlighted in this article demonstrate that it’s entirely possible to meet or exceed daily fiber recommendations while maintaining carbohydrate restriction.

By incorporating a variety of these nutrient-dense foods into your daily meals, you can support digestive health, enhance satiety, improve blood sugar control, and work toward your wellness goals. Remember that sustainable dietary changes happen gradually, so experiment with these foods to discover which ones you enjoy most and which work best for your individual needs.

Whether you’re following a low-carb diet for weight management, blood sugar control, or general health improvement, prioritizing fiber-rich foods will help ensure you’re getting comprehensive nutrition while achieving your dietary objectives.

Sources:

• National Institutes of Health – Low Carb Diet Research
• PubMed Central – Dietary Fiber and Health Outcomes
• USDA FoodData Central – Nutrient Database
• National Institutes of Health – Fiber Intake in American Adults
• National Center for Biotechnology Information – Low Carbohydrate Diets