Discover the top foods with high fiber and low carbs to boost digestion, manage weight, and support keto without sacrificing taste.
Why Choose Foods with High Fiber and Low Carbs?
The modern diet is often overloaded with refined carbs and low in dietary fiber, leading to weight gain, digestive problems, and blood sugar spikes. That’s why choosing foods with high fiber and low carbs can be a game changer for your health.
A high-fiber, low-carb diet supports smoother digestion, reduces hunger cravings, regulates blood sugar, and even supports cardiovascular health. If you’re on a keto or low-carb lifestyle, incorporating the right high-fiber choices helps you stay full without sabotaging your goals.
Let’s explore the best foods with high fiber and low carbs you can easily add to your meals.
1. Avocados – Nature’s Creamy Fiber Bomb
Avocados are one of the best foods with high fiber and low carbs. One medium avocado has around 10 grams of fiber and only 2 grams of net carbs. Rich in heart-healthy fats and loaded with potassium, avocados are perfect for keto lovers.
Add them to salads, spread them on low-carb toast, or blend them into smoothies for a creamy fiber boost.
2. Chia Seeds – Tiny but Mighty
Don’t be fooled by their size—chia seeds pack a powerful punch of fiber. Just two tablespoons offer 10 grams of fiber and only 2 grams of net carbs. They’re ideal for thickening smoothies, making low-carb puddings, or adding texture to yogurt.
These little seeds support digestion and give you long-lasting satiety, making them one of the most versatile foods with high fiber and low carbs.
3. Flaxseeds – The Gut’s Best Friend
Flaxseeds contain both soluble and insoluble fiber, promoting gut health and supporting cholesterol balance. With only 1 net carb per two tablespoons, flaxseeds are a fiber-rich food you can add to baked goods, keto bread, and shakes.
Ground flaxseeds mix well in smoothies, oatmeal alternatives, and even homemade crackers—perfect for a crunchy, fiber-rich snack.
4. Keto Bread – A Smart Swap for Real Bread Cravings
Missing bread on your low-carb journey? Keto bread is the answer. It offers that satisfying bread-like experience without the addictive sugar and carbs found in traditional loaves.
Made from foods with high fiber and low carbs like almond flour, coconut flour, psyllium husk, and flaxseeds, keto bread keeps you full, balances your gut, and doesn’t spike your blood sugar.
Whether you toast it, sandwich it, or simply enjoy it warm with butter, keto bread proves you can enjoy bread on a high-fiber, low-carb diet.
Looking for the best keto bread recipe? Don’t worry, we’ll share that at the end.
5. Broccoli – A Fiber-Packed Cruciferous Veggie
Broccoli is a staple among foods with high fiber and low carbs. A single cup offers 5 grams of fiber and only 4 grams of net carbs. Rich in vitamins C, K, and powerful antioxidants, it’s perfect for steaming, roasting, or blending into soups.
Pair broccoli with a fatty dip or olive oil drizzle for a fiber-fat combo that supports satiety and gut health.
6. Cauliflower – Low-Carb, High-Fiber Powerhouse
Cauliflower offers around 3 grams of fiber and 2 grams of net carbs per cup. Its neutral taste makes it the ultimate low-carb substitute for rice, mashed potatoes, or even pizza crusts.
This cruciferous veggie is among the most flexible foods with high fiber and low carbs you can use to upgrade your favorite comfort meals.
7. Raspberries – Sweet but Keto-Friendly
Raspberries are a rare fruit that fits the low-carb, high-fiber bill. One cup contains 8 grams of fiber and only 5 net carbs, making them one of the best keto-friendly fruits available.
Eat them fresh, mix them into Greek yogurt, or use them as a natural sweetener in your low-carb desserts.
8. Artichokes – A Gut-Boosting Power Veggie
Artichokes might not be on everyone’s radar, but they offer around 7 grams of fiber and only 4 grams of net carbs per serving. They’re rich in prebiotics, which feed the good bacteria in your gut.
Steamed or grilled, artichokes add flavor, fiber, and fun to your meals. They are one of the most underrated foods with high fiber and low carbs.
9. Almonds – Fiber in Every Crunch
Almonds contain roughly 3.5 grams of fiber and only 2.5 grams of net carbs per ounce. Snack on them raw, turn them into almond butter, or use almond flour for baking. They’re filling, heart-healthy, and excellent for blood sugar control.
Almonds are a perfect example of how foods with high fiber and low carbs don’t need to be bland.
10. Psyllium Husk – A Secret Ingredient for Digestive Health
Psyllium husk is pure soluble fiber and almost zero net carbs. It absorbs water and expands in your gut, helping to promote regularity and fullness. Commonly used in keto baking, it gives bread and baked goods a fluffy, chewy texture.
This fiber powerhouse is essential in many keto bread recipes and one of the top foods with high fiber and low carbs for gut health.
11. Cabbage – Crisp, Crunchy, and Carb-Smart
Cabbage delivers 2 grams of fiber and only 2 grams of net carbs per cup. It’s ideal for slaws, stir-fries, wraps, and soups. Fermented cabbage (sauerkraut) adds gut-friendly probiotics to the mix.
Crunchy, budget-friendly, and nutrient-dense, cabbage deserves a place in any high-fiber, low-carb meal plan.
12. Zucchini – Low-Carb Noodles? Yes, Please
Zucchini contains 2 grams of fiber and only 2 grams of net carbs per cup. Spiralize it into zoodles, slice it for baking, or grate it into muffins made from almond flour. It adds moisture, fiber, and bulk without the carbs.
This is one of the easiest foods with high fiber and low carbs to incorporate into any dish, savory or sweet.
13. Coconut Flour – The High-Fiber Baking Solution
Coconut flour contains 10 grams of fiber per 1/4 cup and only 6 grams of net carbs. It’s commonly used in keto baking for breads, cookies, and pancakes.
The fiber content helps slow digestion and keeps blood sugar stable. Combine with eggs and healthy fats for delicious baked goods that fit your high-fiber, low-carb lifestyle.
14. Green Beans – A Classic with a Carb-Smart Twist
Green beans are a reliable veggie offering 4 grams of fiber and 4 grams of net carbs per cup. Sauté them in garlic butter or roast them with parmesan for a satisfying side dish.
They’re among the easiest foods with high fiber and low carbs to add to any dinner plate.
15. Mushrooms – Fiber-Filled Fungi
Mushrooms offer moderate fiber with very few net carbs. Portobello, cremini, and shiitake mushrooms are not only low-carb, but also full of antioxidants and prebiotic compounds.
Grill them, stuff them, or add them to omelets—they’re savory, satisfying, and fiber-friendly.
Bonus: Why Fiber Matters on a Low-Carb Diet
You might think cutting carbs means cutting fiber—but the two aren’t the same. Refined carbs spike blood sugar and promote fat storage, while dietary fiber slows digestion, feeds good bacteria, and keeps your gut and metabolism functioning optimally.
Choosing foods with high fiber and low carbs helps you:
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Stay fuller longer
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Avoid sugar crashes
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Regulate bowel movements
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Control appetite and cravings
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Maintain better cholesterol levels
Fiber is essential for making a low-carb diet sustainable, enjoyable, and health-promoting.
What About Keto Bread Again?
We mentioned it earlier, but it deserves another spotlight: keto bread is a revolutionary solution for those who miss real bread but want to stay low-carb and high-fiber. Traditional bread is packed with refined flour and sugars that spike your insulin and make you crave more.
Keto bread, on the other hand, uses foods with high fiber and low carbs like almond flour, coconut flour, psyllium husk, flaxseed, and chia—delivering taste, texture, and fiber without the blood sugar crash.
You get the comfort of bread without the damage. But what if you could access the ultimate keto bread cookbook filled with fiber-rich, mouth-watering recipes?
Here’s the Twist…
You’ve just learned about some of the best foods with high fiber and low carbs that can transform your diet—but this is just the beginning. There’s an entire world of low-carb, high-fiber meals, snacks, and baked goods waiting to be discovered.
What if your next favorite meal is hidden in a single page of a keto bread recipe book?
What if the bread you miss most can come back to your plate—better than ever—and guilt-free?
Ready to Discover the Best Keto Bread Recipes?
Click the button below to unlock the best keto bread recipe cookbook filled with delicious ideas using only foods with high fiber and low carbs. Say goodbye to cravings and hello to comfort food that actually supports your health.