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Monday 26 February 2024

High-fibre foods that are low in carbs

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
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
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.

Leafy greens
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
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
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.

Dried coconut
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
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.

The above is a snippet from Franziska's article, read it in full with all research links here

You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan


DeniseinVA said...

Great info! Thanks so much and all the best for the week ahead.

The Joy of Home with Martha Ellen said...

So many good choices for us that choose this diet. Though not always easy in the modern world, at home it's quite easy. Thank you again for posting this information.

Tom said...

...I eat and enjoy most of these.

Christine said...

Excellent list

Pat @ Mille Fiori Favoriti said...

Wonderful information! I am continuing to eat low-carb and always looking for suggestions as to what vegetables to buy.

peppylady (Dora) said...

Love all the food you listed.

Margaret D said...

Interesting Jan.

Joyful said...

I love most of the food choices you mentioned though I can't seem to tolerate much in the way of beans. Instead I try to have lentils and sometimes dried peas. Thanks for the resource. My doctor recommends the diet doctor website too.

Fun60 said...

I enjoy these Informative posts which enable me to make better decisions with regard to my diet.

roentare said...

Yeah love high fibre food now

eileeninmd said...

There are many good choices!
Thanks for sharing the list.
Take care, have a great day and happy week ahead.

jabblog said...

We eat and enjoy all of those, apart from macadamia nuts.

Donna said...

I've got 20 lbs to lose...this was very helpful!!

My name is Erika. said...

High fiber is good for you in so many ways, isn't it? And these foods are tasty too. :) Happy new week to your both.

Snowbird said...

How interesting! I'm happy to see a lot of the foods I eat on this

R's Rue said...

So many options i love

Jeanie said...

I wish macadamias weren't so expensive -- they're my favorite and pecans (and then cashews) come up next! Ah, nuts! Another fascinating post, Jan.

Chatty Crone said...

I am saving this.

Always CraveCute said...

Great list! I eat and enjoy almost everything you've listed.

Valerie-Jael said...

Good advice. My doc says I need to eat more fibre and more protein! Valerie

linda said...

Great to know and I'm pleased to say that I eat most of them.

Sandra Cox said...

Great list. I had no idea macadamia nuts were considered low carb. Who'd a thought.

Lowcarb team member said...


Always CraveCute who said...
Great list! I eat and enjoy almost everything you've listed

Hello there, so nice to see your comment.
I have tried to comment on your blog but blogger is not allowing it!!!

So sending you my good wishes here.
Take care.

All the best Jan

J.P. Alexander said...

Gracias siempre es bvueno saberlo. Adoro el aguacate. Te mando un beso.

Conniecrafter said...

We do tend to eat most of that list :)

Breathtaking said...

Hello Jan :=)
A good list of food for a healthier lifestyle. Fortunately I enjoy most of these foods. I loved the video with the dog, and it did make me laugh.:=)

gluten Free A_Z Blog said...

These are healthy foods on any diet ! Thanks for the list. Fiber is very important.

Debbie said...

this is great information for everyone. we should all incorporate these healthy foods in our diet whenever we can. there are lots of great choices!!

happyone said...

Some delicious foods that are good for us too. Can't beat that.

Linda said...

Useful tips. I find that foods that are high in fiber and carbs cause bloating. Bacteria in the digestive tract just love that combination.

Teresa said...

Siempre interesante, me gusta todo. Besos.