22 Best High-Fiber, Low-Carb Foods to Add to Your Diet
Discover delicious and versatile foods that are both rich in fiber and low in carbohydrates for improved digestion, energy, and health.
If you’re looking to eat healthier, improve digestion, and support heart health, increasing your fiber intake is a smart move. Yet, for those watching their carbohydrate intake—whether for weight management, stable blood sugar, or a low-carb lifestyle—finding foods that are rich in fiber but won’t spike your carb count can seem challenging. Fortunately, you don’t have to compromise: there’s a wealth of delicious foods that are both high in fiber and low in carbohydrates. Below, we break down the nutritional powerhouses you should be adding to your meals, along with expert tips, nutritional profiles, and ways to enjoy each food.
Why High-Fiber, Low-Carb Foods Matter
Fiber is an essential part of a healthy diet. It’s the part of plant foods your body can’t digest, which helps regulate blood sugar, promotes fullness, supports digestive health, and encourages healthy cholesterol levels. Most adults need 25 to 35 grams of fiber per day, but most of us fall short. Many high-fiber foods, like whole grains and starchy vegetables, can be higher in carbs, which isn’t ideal if you’re trying to balance blood sugar or lose weight.
Choosing foods that are high in fiber and low in carbs lets you enjoy the digestive and health benefits of fiber while keeping your net carb count low.
Here’s a look at some of the best sources of high-fiber, low-carb foods—and how many net carbs and fiber grams you’ll find in each.
Top High-Fiber, Low-Carb Foods
- Chia Seeds
- Flax Seeds
- Avocado
- Raspberries
- Blackberries
- Almonds
- Broccoli
- Cauliflower
- Asparagus
- Brussels Sprouts
- Spinach
- Kale
- Walnuts
- Pecans
- Pumpkin Seeds
- Hearts of Palm
- Eggplant
- Zucchini
- Cabbage
- Celery
- Unsweetened Coconut
- Artichokes
1. Chia Seeds
Chia seeds may be tiny, but they’re a nutritional heavyweight. Just two tablespoons contain about 12 grams of carbohydrates, of which 10 grams are fiber, resulting in only 2 grams of net carbs. Rich in omega-3 fatty acids and plant-based protein, chia seeds are also helpful for digestive regularity.
- Fiber per 1 oz (28g): 10g
- Net carbs per 1 oz: 2g
- Best ways to enjoy: Stir into yogurt, oatmeal, smoothies, or make chia pudding by soaking them in non-dairy milk and letting them gel overnight.
2. Flax Seeds
Flax seeds are another seed rich in fiber and low in digestible carbs. They’re also the top plant source of ALA omega-3 fats. Just remember to grind them before eating to unlock their nutritional benefits.
- Fiber per 2 tbsps (14g): 4g
- Net carbs per 2 tbsps: 0g
- Best ways to enjoy: Sprinkle over oatmeal or yogurt, add to smoothies, or mix into baked goods for a nutty crunch.
3. Avocado
The creamy texture of avocado makes it a versatile ingredient, while its high fiber content keeps you fuller for longer. Though higher in total carbs than some foods, most are fiber, resulting in low net carbs.
- Fiber per avocado: 9g
- Net carbs per avocado: 3g
- Best ways to enjoy: Sliced on toast, diced in salads, mashed into guacamole, or as a topping over eggs.
4. Raspberries
Raspberries are sweet, tart, and surprisingly high in fiber. They also deliver vitamin C and powerful antioxidants with each serving. A perfect snack on their own or as a colorful addition to breakfasts.
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- Fiber per 1 cup: 8g
- Net carbs per 1 cup: 7g
- Best ways to enjoy: Sprinkle over yogurt, add to cereal, blend into smoothies, or toss into mixed salads.
5. Blackberries
Like their raspberry cousins, blackberries stand out for their impressive fiber content and low net carbs. They also contain vitamin K and other essential micronutrients. Enjoy them fresh or frozen year-round.
- Fiber per 1 cup: 7g
- Net carbs per 1 cup: 7g
- Best ways to enjoy: Eat as a snack, use in baked goods, or top off a Greek yogurt parfait.
6. Almonds
Crunchy, satisfying almonds offer not just protein and healthy fats but fiber with a low net carb count. They’re perfect for staving off hunger between meals.
- Fiber per 1 oz (23 nuts): 4g
- Net carbs per 1 oz: 2g
- Best ways to enjoy: Snack on whole almonds, use almond flour in baking, or add chopped almonds to oatmeal and salads.
7. Broccoli
Broccoli is a cruciferous vegetable that’s both versatile and filling. It contains vitamin C, vitamin K, and fiber, while being extremely low in carbohydrates.
- Fiber per 1 cup (chopped): 2g
- Net carbs per 1 cup: 3g
- Best ways to enjoy: Steamed, roasted, or raw with hummus or dip.
8. Cauliflower
Cauliflower is a standout in the low-carb world, often used for everything from pizza crust to rice substitutes. With its fiber content, it’s both filling and low in digestible carbs.
- Fiber per 1 cup (chopped): 2g
- Net carbs per 1 cup: 2g
- Best ways to enjoy: Mashed, roasted, “riced” in stir-fries, or as a pizza base.
9. Asparagus
Asparagus delivers vitamins A, C, and K, along with folate and 3 grams of filling fiber in each cup, while keeping net carbs low. It’s also a seasonal favorite during the spring months.
- Fiber per 1 cup: 3g
- Net carbs per 1 cup: 2g
- Best ways to enjoy: Grilled, roasted, steamed, or shaved into salads.
10. Brussels Sprouts
Despite their controversial reputation, Brussels sprouts pack a punch in terms of fiber. When roasted, their caramelized flavor and satisfying texture can convert nearly anyone.
- Fiber per 1 cup (cooked): 4g
- Net carbs per 1 cup: 5g
- Best ways to enjoy: Roasted, sautéed with olive oil and garlic, or shredded into salads.
11. Spinach
Spinach is a powerhouse leafy green, loaded with vitamins and minerals, and boasts a near-equal fiber to carb ratio. Its versatility makes it an easy addition to all meals.
- Fiber per 1 cup (raw): 0.7g
- Net carbs per 1 cup: 0.2g
- Best ways to enjoy: Raw in salads, blended into smoothies, layered in omelets, or lightly sautéed.
12. Kale
Kale offers a hearty texture, earthy flavor, and significant fiber for very few carbs. It’s also high in vitamins C, K, and antioxidants.
- Fiber per 1 cup (cooked): 2.6g
- Net carbs per 1 cup: 5g
- Best ways to enjoy: Massaged raw with lemon and olive oil, roasted into chips, or cooked as a simple side.
13. Walnuts
Walnuts are rich in heart-healthy fats, protein, and fiber, making them a satisfying snack that can help reduce inflammation and support brain health.
- Fiber per 1 oz (14 halves): 2g
- Net carbs per 1 oz: 2g
- Best ways to enjoy: Snack on raw or toasted, mix into oatmeal, or add to salads and stir-fries.
14. Pecans
Known for their buttery flavor, pecans are lower in carbs than some other nuts and have a healthy dose of fiber.
- Fiber per 1 oz (19 halves): 3g
- Net carbs per 1 oz: 1g
- Best ways to enjoy: Add to trail mix, yogurt, or green salads.
15. Pumpkin Seeds
Pumpkin seeds deliver protein, healthy fats, and plenty of fiber with just a few net carbs.
- Fiber per 1 oz: 2g
- Net carbs per 1 oz: 3g
- Best ways to enjoy: Eat roasted as a snack, sprinkle on salads or soups.
16. Hearts of Palm
With a mild flavor and crisp texture, hearts of palm can be swapped in for pasta or included in salads for extra fiber.
- Fiber per 1 cup (sliced): 2g
- Net carbs per 1 cup: 2g
- Best ways to enjoy: Slice into salads or serve as an alternative to noodles.
17. Eggplant
Eggplant is low in carbs and high in fiber, making it a great meat or pasta substitute in various dishes.
- Fiber per 1 cup (cooked): 2.5g
- Net carbs per 1 cup: 3g
- Best ways to enjoy: Roast, grill, or bake in casseroles and pasta alternatives.
18. Zucchini
Zucchini is a versatile veggie that fits well with low-carb, high-fiber diets. Its mild flavor pairs well with both sweet and savory dishes.
- Fiber per 1 cup (chopped): 1g
- Net carbs per 1 cup: 2g
- Best ways to enjoy: Spiralize for “zoodles,” shred into baked goods, or sauté as a simple side.
19. Cabbage
Cabbage delivers crunch, micronutrients, and fiber without many carbs. Fermented as sauerkraut, it offers probiotics as well.
- Fiber per 1 cup (shredded): 2g
- Net carbs per 1 cup: 2g
- Best ways to enjoy: Shred into slaws, stir-fries, or ferment as kimchi or sauerkraut.
20. Celery
Celery is crisp, hydrating, and very low in calories. It offers a small fiber boost with negligible net carbs—making it an ideal snack.
- Fiber per 1 cup (chopped): 2g
- Net carbs per 1 cup: 1g
- Best ways to enjoy: Snack with nut butter, add to salads, or use as a vehicle for dips.
21. Unsweetened Coconut
Unsweetened coconut is high in fiber and healthy fats, with minimal carbs when not sweetened.
- Fiber per 1 oz (approx. 3 tbsp shredded): 5g
- Net carbs per 1 oz: 2g
- Best ways to enjoy: Blend into smoothies, add to energy balls, or sprinkle atop yogurt.
22. Artichokes
Artichokes are one of the highest-fiber vegetables, yet they’re low in digestible carbs. They’re especially rich in prebiotics, feeding the healthy bacteria in your gut.
- Fiber per medium artichoke: 7g
- Net carbs per medium artichoke: 6g
- Best ways to enjoy: Steam and dip the leaves, roast, or chop into salads.
Quick Comparison Table: High-Fiber, Low-Carb Foods
| Food | Fiber (g) | Net Carbs (g) | Serving Size |
|---|---|---|---|
| Chia Seeds | 10 | 2 | 1 oz (28g) |
| Flax Seeds | 4 | 0 | 2 tbsp (14g) |
| Avocado | 9 | 3 | 1 medium |
| Raspberries | 8 | 7 | 1 cup |
| Blackberries | 7 | 7 | 1 cup |
| Almonds | 4 | 2 | 1 oz (23 nuts) |
| Broccoli | 2 | 3 | 1 cup (chopped) |
| Cauliflower | 2 | 2 | 1 cup (chopped) |
| Asparagus | 3 | 2 | 1 cup |
| Brussels Sprouts | 4 | 5 | 1 cup (cooked) |
| Spinach | 0.7 | 0.2 | 1 cup (raw) |
| Kale | 2.6 | 5 | 1 cup (cooked) |
| Walnuts | 2 | 2 | 1 oz (14 halves) |
| Pecans | 3 | 1 | 1 oz (19 halves) |
| Pumpkin Seeds | 2 | 3 | 1 oz |
| Hearts of Palm | 2 | 2 | 1 cup (sliced) |
| Eggplant | 2.5 | 3 | 1 cup (cooked) |
| Zucchini | 1 | 2 | 1 cup (chopped) |
| Cabbage | 2 | 2 | 1 cup (shredded) |
| Celery | 2 | 1 | 1 cup (chopped) |
| Unsweetened Coconut | 5 | 2 | 1 oz (3 tbsp) |
| Artichokes | 7 | 6 | 1 medium |
Tips for Adding High-Fiber, Low-Carb Foods to Your Diet
- Start slow: To prevent digestive discomfort, increase fiber intake gradually and drink plenty of water to help fiber do its job.
- Mix and match: Combine a variety of low-carb, high-fiber foods to keep meals interesting and nutritionally balanced.
- Snack smart: Nuts, seeds, and veggies make great snacks that curb hunger and provide lasting energy.
- Swap ingredients: Use cauliflower instead of rice or mashed potatoes, spiralized zucchini instead of pasta, and artichoke hearts for added bulk in salads.
- Create color: Adding berries, dark leafy greens, and vibrant vegetables not only boosts fiber but packs in disease-fighting antioxidants.
Frequently Asked Questions (FAQs)
Q: What are net carbs, and why do they matter for fiber intake?
A: Net carbs are the grams of total carbohydrates in a food minus the grams of fiber. Because fiber isn’t digested by the body, it doesn’t impact blood sugar the way digestible carbs do. Those tracking carbs for diabetes or weight loss often count only net carbs for a more accurate gauge of carb impacts.
Q: Can high-fiber, low-carb foods help with weight loss?
A: Yes. The fiber in these foods slows digestion, increases satiety, and stabilizes blood sugar, which can help reduce overall calorie intake and curtail cravings—important factors for healthy weight loss and management.
Q: Are there any risks with suddenly increasing fiber intake?
A: Eating too much fiber all at once can cause bloating or digestive discomfort. To avoid this, incrementally increase your fiber intake and drink more water. This gives your gut microbiome time to adjust and helps fiber work effectively.
Q: How can I make high-fiber, low-carb foods more appealing?
A: Get creative! Try new seasonings, roasting vegetables, or adding a flavorful dip. Chia puddings, green smoothies, and roasted veggie platters can make fiber-rich foods feel like a treat rather than a chore.
The Bottom Line
Increasing your fiber doesn’t mean you have to load up on carbs. These high-fiber, low-carb foods provide the best of both worlds: better digestion, prolonged satiety, steady energy, and a powerhouse of vitamins and minerals. Add them to your shopping list and start enjoying the benefits today.
References
- https://www.signos.com/blog/high-fiber-low-carb-foods
- https://www.healthline.com/nutrition/high-fiber-low-carb-foods
- https://www.medicinenet.com/15_foods_high_in_fiber_but_low_in_carbs/article.htm
- https://www.mealvillage.com/blog/high-fiber-low-carb-foods.jsp
- https://www.everlywell.com/blog/metabolism/high-fiber-low-carb-food/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
- https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
- https://www.health.harvard.edu/nutrition/foods-high-in-fiber-boost-your-health-with-fiber-rich-foods
- https://www.lark.com/resources/meal-plan-for-a-high-fiber-low-carb-diet
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