18 High-Fiber Low-Carb Foods That Nutritionists Recommend

Updated 06/15/19

Up until a few years ago, I could eat most of what I wanted without gaining weight; however, I wasn't eating anywhere near as healthily as I could have been (I was having chips for dinner). I'm actually thankful that my metabolism finally caught up with me and my poor eating habits because it led me to learn about powerhouse high-fiber, low-carb foods that will keep me in shape and feeling good.

"Following a low-carb diet tends to promote weight loss at a faster rate," explains Juliana Shalek, MS, RD, CDN, and founder of The Nutrition Suite. "Cutting carbohydrates reduces blood glucose and insulin levels, which in turn minimizes fat storage in the body."

Nutritionist-Recommended Foods
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So, the low-carb part makes sense, but where does fiber come in? Registered dietician nutritionist Maya Feller, MS, RD, CDN of Maya Feller Nutrition says that the daily fiber recommendation for women is 25 grams (although women over 50 should aim for 21 grams instead). "Most Americans are not meeting their daily fiber needs," she explains. "Low-fiber diets can have a negative impact on both gastrointestinal and cardiovascular health."

Since fiber is neither digested nor absorbed, it actually takes up space in your intestine, giving you a feeling of fullness and making it easier to minimize snacking and overeating. So now that you know that the reason high-fiber, low carb foods are good for you, it's time to learn about some delicious options to add to your daily menu.

ALMONDS

high fiber low carb foods—almonds
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This nut is high in protein, too. "But be mindful of the serving size because they are high in fat," warns Shalek.

Quick Tip

Choose unsalted almonds no matter whether you're eating them whole, sliced, or shaved.

Fiber per serving: 4 grams per 1/4 cup 

CHICKPEAS

high fiber low carb foods—chickpeas
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Even though almonds are not the lowest in carbs compared to other foods, they're high in fiber and protein and help optimize blood glucose control while keeping you full. "They're a great protein source, and if you are mindful of portion size, they're the perfect addition to any meal in whole or pureed form," she says. 

Fiber per serving: About 3 grams per 1/4 cup

AVOCADO

high fiber low carb foods—avocado
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Shalek loves the versatility of avocados since you can eat them as a spread, dip, or on their own. "Avocados are a healthy fat that is high in monounsaturated fatty acids as well as important nutrients," she explains. Feller agrees: "It's so nutrient-dense—it has 20 vitamins and minerals." 

Fiber per serving: About 3.4 grams of fiber per 1/4 an avocado

COLLARD GREENS

high fiber low carb foods—collard greens
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There's no doubt that greens are good for you. Collard greens, in particular, are filled with vitamins and minerals, including vitamin A and C. On top of that, they're a great source of iron and only one cooked cup will give you 32% of your daily fiber.

Fiber per serving: 8 grams per cooked cup 

BELL PEPPERS

high fiber low carb foods—bell peppers
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"This is a great low-calorie and low-carb option to have with hummus or dip instead of chips or crackers," says Shalek. Plus, this vegetable is high in vitamin C, which helps with immune function, and high in vitamin A, which supports your vision.

Fiber per serving: 2 grams per bell pepper

BLACKBERRIES

high fiber low carb foods—blackberries
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Shalek suggests blackberries because they're high in fiber, antioxidants, vitamin C, and folate, all of which have a positive impact on your health. She warns to be careful of portion size because they contain sugar; however, the berry does prevent significant sugar spikes because of its fiber content. 

Fiber per serving: 4 grams of fiber per 1/2 cup

CHIA SEEDS

high fiber low carb foods—chia seeds
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"This food is high in omega-3 fatty acids, which help reduce inflammation in the body and lower your risk of cardiovascular disease," says Shalek. And they're a protein powerhouse, too. Incorporate chia seeds into your diet by adding them to smoothies, salads, yogurt, and cottage cheese.

Fiber per serving: 5 grams per tablespoon

BROCCOLI RABE

high fiber low carb foods—broccoli rabe
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Broccoli rabe is another great green, but it can be bitter—add a dash of lemon juice or a pinch of sugar to balance the acidity while cooking. "It's a great source of plant-based iron, and one serving will give you 7% of your daily value of fiber," says Feller. 

Fiber per serving: 2.7 grams per serving

RASPBERRIES

high fiber low carb foods—raspberries
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Now, let's talk about another berry that's packed with fiber. According to Feller, just half a cup of raspberries will give you 16% of your daily fiber value. Raspberries are also rich in antioxidants and a good source of vitamins and minerals.

Fiber per serving: 4 grams per 1/2 cup

SPINACH

high fiber low carb foods—spinach
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"Kale and spinach are what I like to call 'good bang-for-your-buck' foods," says Shalek. "What I mean by that is you can fill up on them without taking in an abundance of calories, and they keep you full between meals." Added perk: They also contain important vitamins, such as vitamin C, A, and K, and are high in iron.

Fiber per serving: 4 grams per cup

SESAME SEEDS

high fiber low carb foods—sesame seeds
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Throw some sesame seeds on your salad or on your favorite protein (they taste great with chicken, among other foods). And you don't need a lot—one tablespoon will give you 1.1 grams of fiber.

Fiber per serving: 1.1 grams per tablespoon

BRUSSELS SPROUTS

high fiber low carb foods—brussels sprouts
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According to Shalek, this non-starchy vegetable is low in calories and serves as a great side dish. "It also contains vitamin C to give your immune system a boost," she adds.

Fiber per serving: 3 grams per cup

CABBAGE

high fiber low carb foods—cabbage
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Looking for something to put in your salad other than kale? Cabbage is one of Feller's go-tos. She says that on top of being chock-full of vitamins and minerals, the veggie is also rich in phytonutrients (a type of chemical that can fight off disease).

Fiber per serving: 2.2 grams per raw cup, chopped

EGGPLANT

high fiber low carb foods—eggplant
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If you're a fan of eggplant, you may want to add it to your shopping list more often. Shalek says to reach for this veggie because, in addition to being high in fiber, it contains a variety of vitamins and minerals, such as folate, potassium, vitamin C, and vitamin K.

Fiber per serving: 2.5 grams per cup

ARTICHOKE

high fiber low carb foods—artichoke
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According to Feller, a steamed artichoke is a great addition to any meal because it's high in protein, calcium, and vitamin C and B.

Fiber per serving: 7 grams per artichoke

CAULIFLOWER

high fiber low carb foods—cauliflower
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Cauliflower is pretty amazing—Shalek says it has antioxidants that help reduce inflammation in the body. "It's super versatile—it can be used to make lower-carb and lower-calorie versions of pizza crust and rice, too," says Shalek.

Fiber per serving: 3 grams per cup

FLAXSEEDS

high fiber low carb foods—flaxseeds
Half Baked Harvest

"Flaxseeds happen to be a good source of omega-3 fats, which are shown to reduce inflammation in the body and promote overall heart health," says Shalek. Plus, protein- and fiber-rich foods also help with blood glucose control.

Fiber per serving: 3 grams per tablespoon

LENTILS

high fiber low carb foods—lentils
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"Lentils are a great non-meat protein source to add to any meal," says Shalek. She says that the fiber helps with digestion and heart health while promoting fullness to help with weight management.

Fiber per serving: 4 grams per 1/4 cup

MEAL INSPIRATION

Feller's High-Fiber Low-Carb Menu

Breakfast: Breakfast salad of chopped cabbage, kale, and radish topped with a poached egg

Lunch: Lentils topped with sliced almonds and served with steamed collards and sliced red peppers, plus grilled fish of your choice
Dinner: A steamed artichoke served with an avocado/yogurt dill dip and grilled lemon chicken

Lunch: Lentils topped with sliced almonds served with steamed collards and sliced red peppers, plus grilled fish of your choice
Dinner: A steamed artichoke served with an avocado/yogurt dill dip and grilled lemon chicken

Shalek's High-Fiber Low-Carb Menu

Breakfast: Omelet (can use one whole egg and two egg whites) with feta cheese, tomatoes, spinach, quarter avocado, and one slice of whole grain toast or small whole wheat pita

Lunch: Chopped salad with spinach, 1/2 cup chickpeas, grilled shrimp, tomatoes, mushrooms, cucumbers, one tablespoon unsalted sunflower seeds, and grated parmesan cheese. Toss with light olive oil and balsamic vinegar.
Dinner: Grilled chicken with eggplant slices and tomato sauce, 1/2 cup of lentils, side of sautéed kale or grilled asparagus, seasoned with garlic powder

Lunch: Chopped salad with spinach, 1/2 cup chickpeas, grilled shrimp, tomatoes, mushrooms, cucumbers, one tablespoon unsalted sunflower seeds, and grated parmesan cheese. Toss with light olive oil and balsamic vinegar.
Dinner: Grilled chicken with eggplant slices and tomato sauce, 1/2 cup of lentils, side of sautéed kale or grilled asparagus, seasoned with garlic powder

Up next: Here's why you should be wary of getting nutrition advice from the internet.

This post was originally published on August 2, 2018, and has since been updated.

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