ℹ️ FoodNurish is reader-supported. When you buy through links on our site, we may earn an affiliate commission without any surcharge to you.
In this article, we are going to explore foods that are high in fiber and low in carbohydrates. These foods high in fiber low in carbs, can all be found in your local grocery shop or online. Enjoy.
Adding low-carb foods to your diet has several impressive health benefits. They are effective at aiding weight loss as they reduce hunger. They also decrease blood pressure and bad cholesterol levels (LDL) and increase good cholesterol levels (HDL).
However, there are more chances that the food that is very low in carb is low in Fiber as well. Fiber is the most important nutrient for the heart, gut, and digestive health. So, if you want to consume a low carb diet and are worried about less Fiber intake, this article will tell you about the foods that are low in carbs and high in Fiber.
What is Fiber?
Fiber comes from plants and is not present in fish, meat, or dairy products. Fiber is a complex carbohydrate but is not broken down to form glucose.
Vitamin D1 and Fiber intake are the factors that affect the development of diabetes. Fiber cannot get digested by the human body, which makes it beneficial.
Fiber contains no calories but passes through our digestive system. Although most sources of Fiber are carbohydrates, it does not increase blood sugar levels. Therefore, the low carb diets don’t count Fiber as a carb.
Fiber also helps to moderate the effect of usable carbs in the body and prevents weight gain.
There are two types of Fiber:
- Soluble Fiber: dissolves in the stomach and traps the fats and sugars, making them difficult for the body to absorb.
- Insoluble Fiber: it does not dissolve in your stomach but absorbs water and provide moisture to stools. It reduces constipation and promotes a healthy colon.
Benefits of Fiber
Fiber provides an important function in the body. It is essential for the digestive system and helps the body remove harmful wastes. The several benefits of Fiber include:
The Foods High in Fiber Fill You Up
Fiber is a whole food that is bulky. It contains enough space in our stomachs, making us feel fuller. The feeling of fullness leaves no space for the foods containing calories. If you are trying to reduce your calorie intake and lose weight, eating a high-fiber diet is best for you.
High Fiber Foods Keep You Fuller For Longer
Processing Fiber and moving it through the digestive system takes time for the body. It means after eating high Fiber food, your body feels fuller for a longer period, and eventually, you will eat less in a day.
Fiber Helps in Sustaining Regular Bowel Movement
Fiber-high foods are known for their quality of sustaining a regular bowel movement and helping prevent constipation problems. It stimulates the digestive system, and eating Fiber high foods keeps the digestive system set.
Fiber High Food Maintains a Healthy Colon Function
A diet that is rich in fiber may help prevent colon cancer and other types of cancer by maintaining the healthy functioning of the colon.
A Fiber-rich Diet Helps You Lose Weight
According to research, the people who eat more Fiber are likely to be slimmer than those who eat less Fiber. So, if you want your body to not put extra weight, you should add more Fiber to your diet.
It also reduces the symptoms of hypertension while keeping the healthy levels of LDL cholesterol maintained.
Top 7 Foods High in Fiber Low in Carbs
Finding foods that are both low in carbs and high in Fiber may seem challenging. However, most low-sugar fruits and non-starchy vegetables are high in Fibers. If you are following a low-carb diet, try to emphasize fruits and vegetables. Here are some of the popular high Fiber and low carb foods:
The quality of flax seeds is that it doesn’t contain usable carbohydrate. Flax seeds are high in both types of Fibers, and one-third of Fiber is soluble.
They are a good source of omega-3 and antioxidants and reduce the risk of several chronic diseases.
They are high in nutrients and are a good source of low carb. One tablespoon of ground flaxseed contains 2 grams of carbs, and 1.9 grams of it is Fiber.
Chia seeds have a profile similar to flax seeds. These can be used in many ways, such as in chutneys, plain yogurt, and as a salad topping.
Almonds are the popular nuts great for snacking. They are highly nutritious and rich in fiber, minerals, essential vitamins, vitamin E, magnesium, and antioxidants. They are a good source of protein and help increase the feeling of fullness, which aids in weight loss.
Unsweetened Coconut Meat
Coconut meat is the inside white part of the coconut and is used in several dishes. It is rich in Fiber and fats while being low in carbs and proteins.
It also contains important minerals like copper, essential for bones and manganese, good for enzyme functioning.
Almost half a cup of chopped and cooked cauliflower contains 1 gram of usable carb and 2 grams of Fiber.
While the raw cup of cauliflower has 3.5 grams of carb and 2 grams of Fiber. It is now the popular item on a low-carb diet and has been used for making low-carb and gluten-free pizza. It is a vegetable low in carbs yet high in fiber, minerals, and vitamins.
It is one of the most delicious summer fruits, low in calories and surprisingly high in vitamins and minerals. These are rich in antioxidants that reduce the risk of several diseases. You can eat it as a snack, add it in plain yogurt and bake into deserts.
Like almonds, pistachios are also the popular and favorite snack of many people. It is technically a fruit but used as a nut. They are popular in many dishes, desserts, and ice creams.
Pistachio is high in fats and vitamin B6 that increase Hb level and regulate blood sugar levels. 28 grams of shelled pistachios contain 3 grams of fiber and 5 grams of carbs.
Whether you want to lose weight or lower your sugar level, you can reduce your carbs intake while getting enough Fiber from the foods discussed in this article. These Foods High in Fiber Low in Carbs are healthy, delicious, low in carb, and high in Fiber.
👋 Hey, we hope you enjoyed reading this article. If you feel it is useful and informative, feel free to share it on social media with friends and family. It will really, help this blog grow, spread useful information around the web.
DISCLAIMER: ''Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. FoodNurish.com shall not bear any liability for reliance by any user on the materials contained on this website.''