Eating a low-carb diet is a popular approach for weight management and metabolic health, but it can be challenging to get enough fiber while keeping carbs in check. Fiber plays a crucial role in supporting digestive wellness, stabilizing blood sugar, and promoting satiety, yet many high-fiber foods are also high in carbs.
What are some high-fiber, low-carb foods? The good news is there are plenty of nutrient-rich, high-fiber, low-carb options that can help you maintain both fiber intake and your dietary goals. Konsyl wants to help you with a list of the best high-fiber, low-carb foods to incorporate into your meals and snacks for balanced health. If you’re concerned about how to get enough fiber on a low-carb diet, keep reading.
1. Avocados
Avocados are rich in healthy fats and fiber, making them a staple in low-carb diets. One half of a large avocado (100 grams) provides 7 grams of fiber and only 2 grams of net carbs. They can be added to salads, smoothies, or enjoyed on their own.
2. Chia Seeds
What is high in fiber and low in carbs? These tiny seeds are packed with fiber and omega-3 fatty acids. Two tablespoons (28 grams) of chia seeds offer 10 grams of fiber and just 2 grams of net carbs. They can be mixed into yogurt, smoothies, or used to make chia pudding.
3. Flaxseeds
Flaxseeds are another excellent source of fiber and healthy fats. Two tablespoons (14 grams) of ground flaxseeds provide 4 grams of fiber and 0 grams of net carbs. They can be sprinkled on salads, added to smoothies, or used in baking.
4. Broccoli
This cruciferous vegetable is a popular high-fiber, low-carb food. One cup (150 grams) of cooked broccoli contains 5 grams of fiber and 6 grams of net carbs. It’s versatile and can be steamed, roasted, or added to stir-fries.
5. Raspberries
Berries, particularly raspberries, are low in carbs and high in fiber. A half-cup (62 grams) serving provides 4 grams of fiber and 3 grams of net carbs. They make a great addition to desserts or can be enjoyed as a snack.
6. Almonds
Almonds are a nutritious snack option, offering healthy fats and fiber. One ounce (28 grams) of raw almonds provides 4 grams of fiber and 3 grams of net carbs. They can be eaten on their own or added to salads and dishes for extra crunch.
7. Cauliflower
Cauliflower is a versatile vegetable that can be used as a low-carb substitute for grains and legumes. One cup (85 grams) of chopped cauliflower provides 2 grams of fiber and 2 grams of net carbs. It’s great for making cauliflower rice or as a base for pizza crust.
8. Artichokes
Artichokes are high in fiber and low in net carbs. One medium artichoke (120 grams) provides approximately 7 grams of fiber and 6 grams of net carbs. They can be steamed, grilled, or added to salads.
9. Spinach
Leafy greens like spinach are low in carbs and high in fiber. One cup (180 grams) of cooked spinach contains 4 grams of fiber and 3 grams of net carbs. It’s perfect for salads, smoothies, or as a cooked side dish.
10. Blackberries
Similar to raspberries, blackberries are a high-fiber, low-carb food A half-cup (72 grams) serving provides 4 grams of fiber and 3 grams of net carbs. They can be enjoyed fresh, added to yogurt, or used in low-carb desserts.

FAQs About High-Fiber and Low-Carb Foods
Want to find out more about high-fiber and low-carb foods? We have answered a few of the most common questions we hear below.
How much fiber should I aim for on a low-carb diet?
While fiber needs vary, most health organizations recommend about 25 grams per day for women and 38 grams per day for men. On a low-carb diet, it can be helpful to prioritize high-fiber, low-carb foods to meet these targets.
Can I meet my fiber goals with supplements alone?
While fiber supplements like Konsyl’s psyllium husk products are helpful, it’s best to get fiber from whole foods when possible. However, supplements can fill in gaps, especially if you find it difficult to reach daily fiber goals through food alone.
Are high-fiber, low-carb foods good for weight loss?
Yes, high-fiber, low-carb foods can aid in weight management. Fiber promotes satiety, which can help control appetite, while low-carb foods help stabilize blood sugar levels, potentially reducing cravings.