10 Low Carb & High-Fiber Foods to Amp Up Your Nutrition Game
High-fiber, low-carb foods are essential to your health, whether or not you’re on a low-carb diet like Keto. A diet rich in these foods boosts heart health while promoting weight loss and digestion. Substituting refined carb-rich foods with low-carb, high-fiber alternatives helps regulate blood sugar to reduce the risk of diabetes, heart disease, and colorectal cancer.
Despite these incredible benefits, many individuals fall short of the recommended daily fiber intake, which ranges between 25 and 38 grams for adults. Unfortunately, many opt for diets filled with ultra-processed, refined carbs like sugary cereals, baked goods, candy, white bread, and sodas, which lead to weight gain and cardiovascular problems.
Clients often tell me they struggle because they don’t know which foods to eat. As a nutrition and mindset coach, I love sharing ideas about which foods to integrate into your diet. Here’s a closer look at some excellent low-carb options.
1. Artichokes
Artichokes are loaded with fiber yet low in carbs. What’s key is that they’re particularly rich in soluble fiber, which boosts heart health by improving LDL (aka “bad”) cholesterol levels. Artichokes are also packed with essential nutrients like vitamin C, vitamin K, folate, and potassium.
2. Asparagus
With its low carb and high fiber composition, asparagus is a versatile vegetable that offers many health benefits. Rich in nutrients like folate, vitamin C, and vitamin K, asparagus also contains potent plant compounds such as lutein, which promotes healthy eyesight by combating oxidative stress.
3. Avocados
Avocado’s creamy texture and nutritional density make them a favorite among many cultures. Their fiber-rich profile and monounsaturated fat—as in healthy fat—content aids weight loss and helps maintain healthy cholesterol levels. Avocados are also an excellent source of potassium, magnesium, folate, and vitamins B5, C and E. Several studies link avocados with reduced risk of heart disease, decreased hunger, and improved gut health
4. Brussels Sprouts
Often underrated, Brussels sprouts offer many health benefits.. When roasted or sautéed, Brussels sprouts add a delicious, fiber-packed punch to any meal. They contain bioactive plant and sulfur-containing compounds that are loaded with antioxidants, which safeguard cells from oxidative damage
5. Peppers
Whether you prefer a touch of spice or prefer sweetness, peppers have you covered. They’re the perfect nutrient-rich, low-carb, high-fiber option—they’re packed with vitamin C for improved immunity and a ton of beneficial antioxidants.
6. Unsweetened Coconut
While sweetened coconut products are often high in carbs, unsweetened varieties provide a low-carb fiber boost. Unsweetened coconut adds a tropical flair to dishes, as well as fiber and essential minerals like manganese, copper, and selenium.
7. Mushrooms
Mushrooms, beloved for their earthy flavor and versatility, offer a low-carb, high-fiber option. Studies show that incorporating mushrooms into your diet supplies you with fiber, vitamin D, phosphorus, and selenium
8. Raspberries
Raspberries stand out among fruits for their relatively low carb content and high fiber concentration. Studies show that they help regulate blood sugar and reduce the risk of heart disease. Raspberries can also satisfy that sweet tooth threatening your progress!
9. Chia Seeds
Chia seeds are popular due to their high protein and fiber content, which staves off cravings and hunger pangs. Beyond their fiber content, chia seeds are rich in essential nutrients including calcium, iron, and magnesium.
10. Cauliflower
Cauliflower is a versatile veggie celebrated for its low-carb, high-fiber vibe. It can be eaten raw or cooked, and transformed into innovative meals like pizza crust, faux mashed potatoes, gnocchi and more. Cauliflower is rich in essential nutrients including folate and vitamins C and K.
