High-fiber foods to include in your diet
  • Save

High-fiber foods to include in your diet which are also low in carb

It is the generation of getting fit and in the process of doing so, people tend to cut back on carbs and getting high on fiber. Low carb diets have various health benefits like reducing hunger and aiding weight loss. It is also good to avoid low blood pressure and cholesterol levels for a long time. Low fiber means a bad digestive system. Several tasty foods are rich in fiber and low in carbs that you can include in your diet. Some of the high-fiber foods are given below.

High Fiber Food You Must Eat

1. Flax seeds

Image result for flax seeds
  • Save
Flax seeds are rich in oil and packed with nutrients. They are a good source of fiber, antioxidants and omega-3 fatty acids. They do not contain many carbohydrates as well. 14 grams of flax seeds provide 4 grams of fiber and no net carbs. Flax seeds also have a lower ratio of omega 6 to omega 3 than other oil seeds. It reduces the risk of several diseases. Reap all the benefits of flax seeds with two tablespoons every day.

 

2. Chia seeds

Image result for chia seeds
  • Save
Despite the small size of chia seeds, they are rich in several nutrients like protein, fiber, vitamins, and minerals. They are one of the best-known plant sources of omega-3 fatty acids. They can be added to yogurt or smoothies or sprinkled on top of salads. Two tablespoons of chia seeds contain 11 grams of fiber and 2 grams of net carbs. They can absorb liquid quite well which makes up for its use in sauces and jellies.

3. Avocado

Fresh avocado
  • Save

Avocados have a unique buttery texture and are rich in healthy fats. Avocado is typically a fruit put it is often used as a vegetable and added to various dishes. In addition to being rich in healthy fats, avocados fall under high-fiber foods having potassium, folate, and vitamins K and C. One little avocado contains 9 grams of fiber and net carbs of 3 grams.

4. Almonds

Image result for almonds
  • Save
Almonds are most popularly associated with memory. Apart from that quality, almonds are amongst the world’s most popular tree nuts. They are high in nutrition and rich in antioxidants, healthy fats, minerals, vitamins, magnesium, and manganese. They are also high-fiber foods which makes your tummy feel full. On ounce of almonds contains 4 grams of fiber and net carbs of 3 grams.

5. Unsweetened coconut meat

Image result for coconut meat
  • Save

Coconut meat is the white flesh inside a coconut. It is often shredded and then sold separately to be added to granola bars, desserts, and breakfast foods for texture. It is high in fiber and healthy fats while being moderately rich in carbs and proteins. It is also rich in other minerals that help in healthy bone formation and give you a happy healthy heart. One ounce of shredded, unsweetened coconut meat has 5 grams of fiber and net carbs of 2 grams.

6. Blackberries

A jar of fresh blackberries
  • Save
Blackberries are a delicious summer fruit that is incredibly nutritious. Just one cup of blackberries will provide a boost of 30% to the daily value of vitamin C. Berries are rich in antioxidants and regular intake of berries can reduce the risk of cancer, inflammation and heart diseases. Berries also aid in weight loss as it helps in fat burning and increases insulin sensitivity. 40 grams of blackberries contain 6 grams of net carbs and 7 grams of fiber. A good example of high-fiber foods.

 

7. Raspberries

Image result for raspberry
  • Save

Another sweet-tart fruit for the summer season id raspberry. They are low in calories and high in several nutrients like vitamins and minerals. One cup of raspberries provides more than 50% of the DV for vitamin C and 41% of the DV for manganese. Raspberries are rich in antioxidants that reduce the risk of heart diseases. They can also be snacked and used in baked desserts.

 

8. Pistachios

Image result for pistachio
  • Save
Pistachio is technically a fruit but it is culinarily used as a nut. Pistachios are popular in many dishes like ice creams and cakes because of their vibrant green college and distinctive flavor. They are high in nutritional value and contain healthy fats and vitamin B6. It helps in blood sugar regulation and the formation of hemoglobin. 28 grams of pistachios provide 3 grams of fiber and 5 grams of net carbs.

9. Wheat bran

A bowl of wheat bran
  • Save

Wheat bran is the hard outer coating of the wheat kernel. It is naturally found in whole grains but it can also be separately purchased to add texture to baked goods, smoothies, yogurt, soups, and casseroles. It is rich in several vitamins and minerals and fiber that promote regular bowel movements. 1/4-cup of wheat bran provides 6 grams of fiber and 4 grams of net carbs.

Food to avoid when you have PCOD

 

10. Cauliflower

Image result for cauliflower
  • Save
Cauliflower is often used in low carb diets as it can be used for a substitute of rice or even made into a low carb pizza crust. Cauliflower is a cruciferous vegetable being a part of the Brassica family. It is low in calories and high in fiber. It is also a good source of choline that helps in keeping the brain and liver healthy. One cup of chopped cauliflower provides 2 grams of fiber and 2 grams of net carbs.

11. Broccoli

Image result for broccoli
  • Save

Broccoli is a popular cruciferous vegetable that’s high in several important nutrients. In addition to being low in calories, it’s high in fiber and several essential vitamins and minerals, including folate, potassium, and vitamins C and K. It also boasts more protein than many other vegetables. While it can be enjoyed cooked or raw, research shows that steaming it provides the greatest health benefits. One cup (71 grams) of raw broccoli florets provides 2 grams of fiber and 3 grams of net carbs.

 

12. Asparagus

Fresh asparagus
  • Save

A popular springtime vegetable, asparagus comes in several colors, including green, purple, and white. It’s low in calories yet high in vitamin K, providing 46% of the DV in 1 cup. The same serving also packs 17% of the DV for folate, which is vital during pregnancy and helps with cell growth and DNA formation. While it’s usually cooked, raw asparagus can add a pleasant crunch to salads and veggie platters. 34 grams of raw asparagus provides 3 grams of fiber and 2 grams of net carbs.

13. Eggplant

Image result for eggplant
  • Save

Also known as aubergines, eggplants are used in many dishes around the world. They add a unique texture to dishes and contain very few calories.They are also a good source of fiber and several vitamins and minerals, including manganese, folate, and potassium. One cup of raw, cubed eggplant provides 3 grams of fiber and 2 grams of net carbs.

14. Purple cabbage

Red purple cabbage
  • Save

Purple cabbage is also known as red cabbage and is one of the high-fiber foods, full of nutrition. It also adds to the color of your dishes. The taste is quite similar to green cabbage but it is higher in plant compounds that have been linked to health benefits. It reduces the risk of inflammation and cancer and also gives improved heart and bones. It is also low in carbs and high in fiber and is a rich source of  vitamins C and K

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.