Diets High-Fiber, Low-Carb Foods Get your daily fiber intake from more than 25 low-carb foods By Laura Dolson Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Learn about our editorial process Updated on May 29, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print Table of Contents View All Table of Contents Does Fiber Count? Recommendations Foods to Eat Supplements Guidelines Finding foods that are low in carbohydrates and high in fiber may seem nearly impossible. However, almost all non-starchy vegetables and low-sugar fruits are also the highest in both fiber and nutrients. A well-constructed low-carb diet emphasizes vegetables and other sources of fiber. You can still get the recommended daily amount of fiber on a low-carb diet by choosing those items. Is Fiber a Carbohydrate? Although most fiber sources are carbohydrates, fiber doesn’t raise blood glucose, so low-carb diets don’t “count” fiber as a carb for the purpose of tracking carbohydrate intake. However, soluble fiber provides 2 calories for every gram not as glucose, but as a by-product of fermentation in the colon (called short-chain fatty acids). Insoluble fiber is the only substance that provides bulk without calories. In fact, fiber helps to moderate the effect of “usable carbs” in your bloodstream, so it furthers the goals of low-carb diets. To the extent that it creates satiety, it may also help prevent weight gain and aid in weight loss. Fiber is good for your digestive system and the prevention of hypertension as well. It can also maintain healthy levels of LDL cholesterol and blood glucose while keeping your waistline and weight down. How to Count Carbs Recommended Daily Fiber According to the Academy of Nutrition and Dietetics, adult women should consume 25 grams of fiber per day, while adult men should aim for 38 grams. In both cases, 10 to 15 grams should come from soluble fiber. Adequate intake is described as 14 grams of fiber for every 1,000 calories. Comparably, the daily value used for food labels and set by the FDA recommends 25 grams of fiber based on a 2,000-calorie diet. You need less fiber as you age. Women over the age of 50 should consume 21 grams of fiber per day, and men should have 21 grams. Unfortunately, most people have a much lower fiber intake than is recommended. It is estimated that the average American only consumes 17 grams of fiber per day and only about 5% of the population meets the adequate intake. Humanity's prehistoric ancestors probably ate upwards of 100 grams of fiber per day, so you can handle high amounts of fiber without difficulty. However, if you're already on a low-fiber diet you should slowly increase the total amount of fiber consumed per day or you may experience bloating, abdominal pain, flatulence, diarrhea, and temporary weight gain. How Much Dietary Fiber Do You Need? High-Fiber, Low-Carb Foods If you are limiting carbs, look at the ratio of usable carbs (or effective or net carbs) compared to fiber. In other words, how much carbohydrate do you have to eat to get a gram of fiber? Here is a list, roughly in order on this carb/fiber scale. Nearly All Fiber Verywell / Alexandra Shytsman Two types of seeds are excellent sources of fiber and have few carbs to worry about. They're great additions to your focus on high-fiber, low-carb foods and can be eaten in multiple ways. Flax seeds: There is almost no usable carbohydrate in flax seeds. They are high in both soluble and insoluble fiber (about one-third of the fiber is soluble). Flax is high in nutrients and could be the ultimate low-carb fiber source. One tablespoon of ground flax has 2 grams of carbohydrates, 1.9 of which is fiber. Chia seeds: These have a fiber and carb profile similar to flax seeds. Chia seeds can be used in many ways, including as a yogurt additive or salad topping. Vegetables that are almost all fiber include mustard greens, chicory, and endive. More Fiber Than Usable Carbs Verywell / Alexandra Shytsman The following high-fiber, low-carb foods have more fiber than usable carbohydrates, so they're also great choices for a low-carb diet: Blackberries: 1 cup of raw blackberries has 6 grams of usable carbs, 8 grams of fiber Broccoli (cooked): 1/2 cup chopped, cooked broccoli has 2 grams usable carbs, 3 grams fiber Broccoli (raw): 1 cup of chopped, raw broccoli has 4 grams of usable carbs, 2 grams of fiber Cauliflower (cooked): 1/2 cup chopped, cooked cauliflower has 1 gram of usable carbs, 2 grams of fiber Cauliflower (raw): 1 cup raw cauliflower has 3.5 grams of usable carbs, 2 grams of fiber Collard greens: 1 cup chopped, cooked collard greens has 2 grams usable carbs, 6 grams fiber Avocado: 150 grams of avocado has 3 grams of usable carbs, 10 grams of fiber High-fiber cereals: Check labels carefully, but some high-fiber cereals are also low or fairly low in carbohydrates. Spinach and chard (cooked): One cup of chopped, cooked spinach has 2 grams of usable carbs and 8 grams of fiber. A 150-gram serving of chard provides 3 grams of usable carbs and 3 grams of fiber. You will need 6 cups of raw spinach or chard to produce about 1 cup after cooking. Unsweetened coconut and coconut flour: A 15-gram serving of unsweetened coconut has 2 grams usable carbs, and 4 grams fiber. A 15-gram serving of coconut flour has 4 grams of usable carbs and 5 grams of fiber. Wheat bran (unprocessed): 1/2 cup raw wheat bran has 6 grams of usable carbs, 12 grams of fiber About as Much Usable Carbs as Fiber Verywell / Alexandra Shytsman These foods have an equal amount of usable carbs and fiber. They offer a perfect balance of the two and are also good choices for your diet. Asparagus: 1 cup chopped asparagus has 2 grams of usable carbs, 3 grams of fiber Celery: 1 cup chopped celery has 1.5 grams of usable carbs, 1.5 grams of fiber Eggplant (cooked): 1 cup cooked eggplant has 3 grams of usable carbs, 3 grams of fiber Mushrooms: 1 cup (155 grams) of mushrooms has 4 grams of usable carbs, 2 grams of fiber Radishes: 1 cup raw sliced radishes has 2 grams usable carb, 2 grams fiber Red raspberries: 1 cup of red raspberries has 8 grams of usable carb, 9 grams of fiber Romaine lettuce: 1 cup of raw romaine lettuce has 0.5 grams of usable carbs, 1 gram of fiber High Fiber But Fewer Usable Carbs Verywell / Alexandra Shytsman Even though these foods are high-fiber, they offer less fiber than usable carbs. They're still healthy, but you do want to keep the carb counts in mind. Bell peppers: 1 cup raw, chopped bell peppers has 6 grams of usable carbs, 3 grams of fiber Cabbage (cooked): 1/2 cup cooked cabbage has 3 grams of usable carbs, 2 grams fiber Cabbage (raw): 1 cup raw cabbage (89 grams) has 3 grams of usable carbs, 2 grams of fiber Nuts and seeds: Nuts and seeds vary, but most are high in fiber Snow peas (edible pod): 1 cup (63 grams) of whole, raw snow peas has 3 grams of usable carb, 2 grams of fiber Strawberries: 1/2 cup sliced strawberry halves (76 grams) has 4 grams usable carb, 2 grams fiber Zucchini squash and other summer squash: 1 cup cooked summer squash (180 grams) has 5 grams of usable carb, 2 grams of fiber Fiber Supplements In some circumstances, fiber supplements can be helpful additions to a high-quality, nutritious diet. However, they should never take the place of eating high-fiber foods, which are also rich in antioxidants and other nutrients essential to health. There is some evidence that simply taking fiber supplements in pill or powder form doesn’t carry the same benefits as when it is in food. Also, only the soluble, nonfermenting, gel-forming fiber has been clinically shown to have benefits. Furthermore, supplements are not regulated by the FDA so be certain that a third-party seal is on the packaging such as USP or NSF. Also, some high-fiber additives, such as wheat bran, contain compounds (phytates) that can block the absorption of some nutrients. Because of this, large amounts of phytates should be avoided. Chitin and chitosan are common fiber supplements. However, it is derived from the shells of crustaceans and should be avoided by anyone who is allergic to seafood. Guidelines for Consuming Fiber While fiber is essential to a healthy diet, there are some precautions to consider when increasing your intake of high-fiber, low-carb foods. Drink lots of water. Fiber can, in rare cases, cause choking (associated with supplements) or constipation if eaten with insufficient fluid. Therefore, be sure to drink plenty of water when taking fiber supplements or eating high-fiber foods.Gradually increase consumption. If you are not used to eating a lot of fiber, increase the amount gradually to prevent intestinal distress.Take medication long before/after fiber supplements. Since large amounts of fiber can reduce the absorption of some medications, it is best to take medication either an hour before or two hours after the fiber. Follow up with a registered dietitian or your provider for more details. Incorporate plenty of vegetables, fruit, and bran in your high-fiber, low-carb meal plans. Your plate will be more colorful and appealing and you can enjoy a great variety of food. Low-Carb Chopped Salad Recipe With Garlic-Ginger Chicken 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Food Labeling, Subpart A—General Provisions, Sec. 101.9 Nutrition Labeling of Food. U.S. Food and Drug Administration. Updated April 1, 2020 Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. Ma RCW, ed. PLoS Med. 2020;17(3):e1003053. doi:10.1371/journal.pmed.1003053 Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003 McRorie JW. Evidence-based approach to fiber supplements and clinically meaningful health benefits, part 2: What to look for and how to recommend an effective fiber therapy. Nutr Today. 2015;50(2):90-97. doi:10.1097/NT.0000000000000089 Additional Reading Improving Your Health With Fiber. Cleveland Clinic. USDA Food Composition Database. United States Department of Agriculture. Wald A. Patient Education: High-fiber diet (Beyond the Basics). UpToDate. By Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.