Franziska Spritzler at Diet Doctor site writes:
Top 15 high-fibre, low-carb foods
How can you get the benefits of fibre while staying keto or low carb? Choose from our list of 15 keto-friendly, high-fibre foods, which includes the amount of fibre and net carbs (total carbs minus fibre) per serving.
Although it’s often grouped with vegetables, the avocado is technically a fruit. However, this fruit is high in fat, with a creamy texture and mild flavour that’s neither sweet nor sour.
Broccoli belongs to the family of cruciferous vegetables, which includes Brussels sprouts, cabbage, and cauliflower. Broccoli provides several important vitamins and minerals, such as vitamin C and potassium.
Blackberries and raspberries
Fruit usually isn’t a great fit for a ketogenic diet because most types are high in carbs. Berries are a delicious exception that can be enjoyed in small amounts occasionally, even on a strict keto diet. Which kinds are highest in fibre? Blackberries and raspberries, which are also the berries lowest in net carbs.
Asparagus is a popular vegetable with a delicate taste and texture. It’s also filling and a good source of the B vitamins and vitamin C.
Chia seeds are a unique seed that forms a gel when combined with liquid. Chia seeds are an excellent keto-friendly source of fibre. Two tablespoons (28 grams) provide 10 grams of fibre and 2 grams of net carbs.
Macadamia nuts are a favourite among keto and low-carb enthusiasts. Although eating macadamias may feel indulgent, they’re a nutritious food that’s not only low carb but may help lower LDL cholesterol.
Spinach, kale, and other leafy green vegetables are staples of most low-carb diets. In addition to being rich in nutrients and widely available, they may help you feel full. Whether you prefer your greens sautéed, creamed, or steamed, they’re a great way to boost your fibre intake while keeping carbs low.
Brussels sprouts are another member of the cruciferous vegetable family. They’re rich in vitamin C and have an earthy taste that many people love.
Fresh artichokes take a bit of time to prepare and eat, but their delicious flavour is well worth the effort. Artichoke hearts are easy to find in cans (usually packed in water) or preserved in jars of oil. Like other vegetables on this list, artichokes, whether fresh or preserved, provide several vitamins and minerals. What’s more, they’re an excellent source of fibre.
Hazelnuts are another nutrition-packed nut that contains very few carbs.
Green beans are technically considered legumes. However, they contain far fewer carbs than most other legumes, such as beans and lentils.
Pecans are prized for their buttery taste and delicate texture. Like other nuts, research suggests they may improve some heart health markers. Pecans are among the lowest in net carbs of all nuts, and they’re rich in fibre to boot.
Coconut is a tasty tropical fruit that’s high in fat, including saturated fats called medium-chain triglycerides. Unlike banana, pineapple, and other tropical fruits, coconut is low in carbs and isn’t very sweet. In its dried form, it’s also quite high in fibre.
Flaxseed, also known as linseed, is often used in low-carb baking to mimic the texture of wheat flour and other high-carb ingredients. It’s received its share of controversy because, like soy, it contains isoflavones. However, overall, flaxseed appears to have neutral to beneficial effects on health, when consumed in small amounts. We (Diet Doctor) recommend that you limit your daily intake to a maximum of two tablespoons of ground flaxseed. Two tablespoons (14 grams) of ground flaxseed have 4 grams of fibre and 0.2 gram of net carbs.
Psyllium husk is well known for its laxative properties. It’s the active ingredient in many products designed to relieve constipation, such as Metamucil. Like flaxseed, it’s often used to give low-carb and keto baked goods a texture similar to high-carb favourites, including bread. Psyllium is extremely high in fibre. One tablespoon (10 grams) of psyllium husk powder provides 8 grams of fibre and slightly less than 1 gram of net carb. When taking psyllium powder as a laxative, it’s important to mix it with plenty of water, as taking it alone can be a choking hazard. However, when combined with other ingredients and baked into low-carb recipes, psyllium doesn’t pose this risk.
High fibre + low carb = a winning combination
For some people, dietary fibre can be beneficial for health. Yet whole grains, beans, and other high-fibre foods don’t work well for a low-carb lifestyle.
The good news is that you needn’t sacrifice fibre to stay keto/low carb.
By choosing fibre-rich foods that are also low in carbs, you can get the best of both worlds.
All the best Jan