10 Foods High in Fiber and Low in Carbs, According to a Dietitian

Low-carb diets are popular because they can offer certain health benefits, including a decreased risk of heart disease and diabetes. But if you’re thinking of starting a low-carbohydrate diet, there’s one type of carb you don’t want to miss out on: fiber. 

Limiting carbohydrates can sometimes lead to a lack of fiber in your diet. But fiber is crucial to your health. So, to help you maintain a balanced diet, it’s helpful to know which low-carb foods also contain fiber. 

10 high-fiber, low-carb foods

Here are 10 excellent options for foods that are high in fiber, but low in carbs. 

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1. Blackberries

A single cup of sweet, juicy blackberries contains only 14 g of carbs, nearly 8 of which come from fiber. Blackberries are also rich in antioxidants like vitamin C, which can help fight disease. A cup of blackberries provides about 34% of your daily vitamin C needs. They’re delicious plain, added to smoothies, or as a topping on yogurt. 

2. Broccoli

Broccoli, a cruciferous vegetable, has many health benefits, including improved gut health and a potential reduced risk of cancer. Cooked broccoli provides about 12 g of carbs in every cup, nearly half of which come from fiber. 

Broccoli is also a lesser-known source of vitamin C, with one serving providing over 100% of your daily needs. That’s more than an entire navel orange! 

Broccoli works well as a side dish when roasted. You can also dip raw stalks in hummus or stir cooked broccoli into pasta or soups. 

3. Flaxseeds

Nearly all of the carbohydrates in flaxseeds come from fiber. In 2 tbsp of ground flaxseeds, you’ll find 5 g of carbs and 4 g of fiber. Flaxseeds are also a great source of healthy unsaturated fats and omega-3 fatty acids. This makes them an excellent, nutrient-rich addition to smoothies, yogurt bowls, and baked goods. 

4. Walnuts

A 1-oz serving of walnuts — which is about 14 halves — has just 4 g of carbs. And about half of those carbs come from fiber. Like flaxseeds, walnuts are rich in healthy unsaturated fats, including omega-3s. They make a great topping for salads and oatmeal, or you can toast them in the oven on a sheet pan with herbs and spices for a crunchy snack. Walnuts are also a welcome addition to most baked goods.

EXPERT PICKS: WHAT TO READ NEXT

• Fiber is important for your health: If you’re looking to increase your intake of fiber-rich foods, here are the best food groups to choose from. 

• How many carbs should you eat each day? It depends on your age, size, and activity level. But the type of carbohydrates probably matters more than the amount. 

• Carbohydrates’ effect on blood sugar: Complex carbs take longer to break down than simple carbs. Learn which carbohydrates are best for managing your blood sugar levels.

5. Brussels sprouts

There are 11 g of carbs in 1 cup of cooked Brussels sprouts, 4 of which are fiber. Eating Brussels sprouts regularly may help improve brain health and lower your risk of heart disease. Like their cruciferous cousin broccoli, Brussels sprouts are rich in vitamin C, providing 107% of your daily needs per serving. 

Brussels sprouts are also a great source of B vitamins, which help turn your food into energy and vitamin K, which supports blood clotting and bone health. Roasted Brussels sprouts make a delicious side dish. You can also shred raw Brussels sprouts to enjoy in a salad. 

6. Raspberries

Like blackberries, raspberries are one of the highest-fiber fruits. In every cup of raspberries, there are 15 g of total carbohydrates, 8 g of which are fiber. They’re also rich in antioxidants, including vitamin C. Raspberries are a versatile fruit that can be: 

• Eaten plain

• Blended into smoothies

• Infused into a pitcher of water

• Sprinkled onto cold or hot cereal 

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7. Avocado

Avocados are a staple fruit in many cultures. The carbohydrates in avocados come almost entirely from fiber, with half an avocado (about 100 g) providing approximately 9 g of total carbohydrates, 7 of which are fiber. 

Avocados are also rich in potassium, vitamin C, vitamin E, and healthy unsaturated fats. They have a satisfying, creamy flavor and can be: 

• Scooped out of their skin and eaten plain

• Used as a dip for veggies

• Spread on a sandwich

• Sliced and added to salads 

8. Spinach

Spinach is a low calorie, low-carbohydrate food with plenty of fiber, especially when cooked. The cooking process concentrates the leaves. A one-cup serving of cooked spinach provides about 7 g of carbohydrates, over 4 of which are fiber. In comparison, the same amount of raw spinach has just under 1 g of fiber. 

Spinach is considered one of the healthiest vegetables, thanks to its many nutrients and plant compounds called phytochemicals. These nutrients can support your immune system, heart health, and much more. Enjoy spinach as:

• A base for salads

• Blended into smoothies

• Cooked into a soup or casserole 

9. Edamame

Edamame are immature soybeans. Of all the legumes, soybeans are the only ones considered a complete protein. That means they contain all nine essential amino acids that your body needs (and can’t make on its own). This makes edamame an excellent option for vegans, vegetarians, or anyone looking to get more plant-based protein. 

A ½-cup serving of boiled edamame has just 7 g of carbs, including 5 g of fiber. Plus, edamame provides minerals like iron, phosphorus, and magnesium. It’s excellent when lightly salted and eaten as a side dish. You can also add the shelled beans to grain bowls and stir-fries. 

10. Asparagus

Cooked asparagus has just 7 g of total carbohydrates in every cup, half of which come from fiber. Asparagus is also a great source of vitamin K and the B vitamin folate, providing 67% of your daily needs in 1 cup. Asparagus is a versatile vegetable. You can enjoy it:

• Grilled

• Steamed

• Roasted

• Raw 

What are the benefits of eating a high-fiber, low-carb diet?

Fiber, a type of carbohydrate found in plants, provides many health benefits, including:

• Supporting digestive health 

• Promoting healthy blood sugar levels

• Helping you feel full 

While carbohydrates are a key part of a balanced diet, eating too many can lead to health issues like a BMI over 30 or heart problems. 

Eating foods that are high in fiber and low in carbohydrates may help you get all the health benefits of fiber without excess carbohydrates. As an added perk, fiber can help you feel fuller and more satisfied after meals or snacks, and benefit your blood sugar levels. 

In some cases, adding fiber to your low-carb diet can make it even more effective. Below are some areas where extra fiber works with lower carbs to provide a double boost of health benefits. 

Supporting a healthy weight 

Research suggests that following a low carb diet promotes weight loss, at least in the short term. Weight loss may also improve health conditions like sleep apnea, osteoarthritis, diabetes, and high blood pressure. 

Low-carb diets lower insulin levels — a hormone that increases fat storage in your body. Lower insulin levels may help with fat loss since your body has to burn fat for energy instead of carbs. 

Fiber also helps you find a comfortable weight. It does this by promoting a feeling of fullness, which can reduce overeating. People with excess weight may benefit from following a high-fiber, low-carb diet to help them lose weight or maintain their weight.

Blood sugar management 

In Type 2 diabetes, the body is unable to produce or use insulin, the hormone that helps your body process sugar. As a result, people with diabetes have a harder time managing big spikes in blood sugar. 

Eating fewer carbs means less sugar in your bloodstream after meals. This helps prevent the rapid increases in blood sugar that can be harmful for people with diabetes. Following a low-carb diet is one of the most reliable methods to help control blood sugar levels in people with Type 2 diabetes. 

In addition, fiber doesn’t raise blood sugar levels as much as other carbohydrates do. Instead, eating foods high in fiber helps stabilize your blood sugar levels, reducing the drastic highs and lows that often occur in diabetes. 

So, a high-fiber, low-carb diet can help people manage their Type 2 diabetes by regulating blood sugar in more ways than one. 

May improve heart health 

Research isn’t totally clear on how a high-fiber, low-carb diet impacts heart disease. On the one hand, studies have found that following a high-fiber diet can lead to lower levels of total cholesterol and “bad” low-density lipoprotein (LDL) cholesterol. Lowering these levels reduces your risk for heart disease. There’s also strong evidence that eating a lower-carb diet helps decrease triglyceride levels and blood pressure — both of which are risk factors for heart disease. 

But a large review of studies found that these effects didn’t last beyond the first 11 months of the diet. After 2 years on a low-carb diet, there was little effect on cardiovascular risk factors. The study also reported that there isn’t yet a clear link between a low-carb diet and risk of heart attack or overall risk of dying of any cause.

More research is needed on the long-term effects of these risk factors. It may be that, when it comes to heart health, the source of the carbohydrates — from high-fiber foods versus high-sugar foods — matters more than the amount of carbs you consume. What’s clear is that adding fiber to your diet helps it become more heart-healthy. 

Are there risks to following a high-fiber, low-carb diet?

There isn’t much research on high-fiber, low-carb diets. And studies haven’t found much risk associated with following a high-fiber diet. You may experience side effects like bloating, gas, and changes in bowel habits as your body slowly gets used to increased fiber intake.

But low-carb diets, on the other hand, have been linked to potential health risks, including: 

• Elevated LDL cholesterol: People following a ketogenic diet — the most extreme form of a low-carb diet — may have a rise in LDL cholesterol. In some cases, a ketogenic diet might increase LDL by a whopping 245%. 

• Possible kidney problems: Some clinicians have expressed concern that eating fewer carbs could lead to problems with kidney function if people eat excess amounts of protein. While there isn’t much evidence to support this concern, low-protein diets are sometimes recommended for people with kidney problems. 

• Possible increased risk of death: Some studies have found an increased risk of death when carbohydrates make up less than 40% of your diet. But other studies found that low-carb diets either had no effect on the risk of death, or lowered the risk of death when the carbs came from health sources — like whole grains, non-starchy vegetables, and whole fruits. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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