Many fiber-rich foods are high in carbohydrates, which makes it challenging for those eating a low-carb diet to consume enough fiber. Older children and adults should consume between 20 to 35 grams of fiber daily, and falling short of your fiber intake might impact your digestive and heart health. However, even the most low-carb diet allows for some high-fiber foods, though it may take some planning to meet your daily fiber needs.
Green vegetables contain an abundance of fiber and are low in carbohydrates. For example, artichokes have more than 14 grams of fiber and less than 20 grams of carbohydrates per 1-cup serving, which is approximately one-third of the daily requirements of fiber for men and women. Brussels sprouts, okra and cabbage contain approximately 4 grams of fiber and less than 10 grams of carbohydrates per cup. Eating green, non-starchy vegetables regularly provides you with an adequate amount of fiber while keeping your carbohydrate intake low.
One tablespoon of whole flaxseeds contains 3 grams of fiber, which is 11 percent of the daily recommended value of fiber for men and women. Ground flaxseeds contain 2 grams of fiber per tablespoon, which is 8 percent of the daily recommended value. Whole flaxseeds last longer than ground flaxseeds, but are difficult for your body to digest. Pre-ground flaxseeds are also high in fiber and easier for your body to assimilate. Purchase whole flaxseeds and store them in a cool, dry place. Grind them with a coffee grinder when you are ready to consume them. Sprinkle ground flaxseeds on salads or steamed vegetables, or add them to low-carb smoothies to increase your fiber intake.
One cup of shredded coconut meat contains over 14 grams of fiber, which is over half of the recommended daily value of fiber for men and women. It contains only 12 grams of carbohydrates per cup, making it a perfect addition to low-carb dishes. You can add coconut meat to sweet or savory dishes to increase your fiber intake. Use shredded coconut in low-carb baked goods, baked meats or blended drinks to enhance their flavor. Coconuts also contain an abundance of nutrients and are low in trans fats, which can support your heart's health while you eat a low-carb diet.
One serving of pureed avocados, or about 1 cup, supplies the body with over 40 percent of the daily recommended value of fiber. With only 13 grams of carbs per serving, avocados are definitely a fruit you can enjoy on a low-carbohydrate diet. Add 1 cup of avocados to smoothies to make them creamy, or include them in salads for an added, tasty treat. You can also blend avocados with coconut water and your favorite seasonings to create a delicious low-carb dressing to pour over salads or lean meats.
- MedlinePlus: Fiber
- USDA National Nutrient Database: Artichokes, (Globe or French), Cooked, Boiled, Drained, Without Salt
- USDA Nutrient Database: Brussels Sprouts, Cooked, Boiled, Drained, Without Salt
- USDA Nutrient Database: Okra, Cooked, Boiled, Drained, Without Salt
- USDA Nutrient Database: Cabbage, Cooked, Boiled, Drained, Without Salt
- American Cancer Society: Flaxseed
- USDA Nutrient Database: Nuts, Coconut Meat, Raw
- USDA Nutrient Database: Avocados, Raw, Florida