How to Get Enough Fiber When You're on a Low-Carb Diet
Learning how to get enough fiber on a low-carb diet is tricky sometimes, but it’s definitely possible. Fiber is a type of carbohydrate that the body can’t digest, and it’s found only in plants. So if you’re eating a diet low in carbohydrates, you’re potentially missing out on all the good fiber does in your body.
Here’s our guide on the benefits of fiber for your body and how to get more fiber on a low-carb diet.
Why We Need Fiber
Plus, since eating fiber promotes fullness and may help keep you from overeating, it can help support both weight loss and maintenance programs. Foods that are naturally higher in fiber, such as fruits and vegetables, are often lower in calories but high in volume.
According to the most recent Dietary Guidelines for Americans, the recommended intake for fiber is 38 grams a day for men and 25 grams a day for women.
5 Tips on How to Increase Your Fiber Intake
1. Eat more plants
The best way to get enough fiber is by incorporating more plant-based foods into your meals and snacks. Even on a lower-carb diet, you can make room for high-fiber seeds, nuts, low-glycemic fruits, vegetables, and sometimes legumes and pulses.
2. Start slow
Too much fiber too fast can cause stomach upset. “I always recommend you start slow,” cautions Rose. “For beginners, include one fruit and one vegetable at each meal and then slowly work your way up.”
3. Befriend berries
Berries are a low-carb way to satisfy your sweet tooth. Try adding a cup of raspberries, blueberries, or blackberries to your meals or snacks, suggests Rose.
4. Add greens
Dark leafy greens are nutritional powerhouses that have relatively few calories per cup. Greens like kale and spinach cook down, so add heaps of them to your morning egg scramble. You can also blend them into protein shake recipes or have them with your favorite lean protein for lunch.
5. Read the label
Some protein shakes add sugar, which bumps the carb content way up. Instead, look for protein shakes that provide fiber but don’t include sugar in any form. Openfit Plant-Based Nutrition Shake provides 7 grams of fiber and only 8 grams of carbs, with no added sugars.
12 High-Fiber Low-Carb Foods
One avocado contains 9 grams of fiber and 12 grams of carbs.
One cup of blackberries contains 7 grams of fiber and 22 grams of carbs.
One cup of broccoli contains 2 grams of fiber and 6 grams of carbs.
One cup of brussels sprouts contains 3 grams of fiber and 8 grams of carbs.
One medium carrot contains 2 grams of fiber and 6 grams of carbs.
One tablespoon of chia seeds contains 4 grams of fiber and 5 grams of carbs.
One tablespoon of flaxseed contains 3 grams of fiber and 3 grams of carbs.
One cup of kale contains 1 gram of fiber and 1 gram of carbs.
Half a cup of pomegranate seeds contains 3 grams of fiber and 13 grams of carbs.
Half a cup of pistachios contains 7 grams of fiber and 17 grams of carbs.
One cup of raspberries contains 12 grams of fiber and 23 grams of carbs.
One cup of spinach contains 1 gram of fiber and 1 gram of carbs.