Foods With Low Carbs & High Fiber

Carbohydrates are the body's main source of energy. Once consumed, the body breaks them down into glucose for immediate energy or to glycogen for future energy. When carbohydrates are eaten in excess they are stored as fat.
Fiber is a carbohydrate, but it does not get used as energy. Fiber cannot be broken down in the body as energy; however according to the Mayo Clinic fiber provides many health benefits including constipation relief, lowering of blood cholesterol and digestive conditions, blood sugar level control, weight maintenance and possible reduction of colorectal cancer. The Mayo Clinic recommends men aged 50 and younger eat 38 grams of fiber per day and women of the same age eat 25 grams of fiber per day. For men ages 50 and older they recommend 30 grams per day and for women of the same age 21 grams per day.
Foods with low carbs and high fiber are foods from the fruit, vegetable, nut and seed food groups. Nutritional measurements provided by appendix H in "Understanding Nutrition" by Ellie Whitney and Sharon Rolfes.

Vegetables

The American Cancer Association recommends eating no less than five servings of fruits and vegetables per day and the American Heart Association recommends eating four to five servings of each per day. Vegetables are a nutrient dense food, meaning that they contain a high amount of nutrients-vitamin and minerals- per calorie. Vegetables low in carbs and high in fiber include (serving size, g carbs, g fiber): cooked frozen artichoke hearts (1 cup, 15, 8), cooked fresh broccoli spear (1, 13, 6), cooked red cabbage (1 cup, 10, 4), cooked savoy cabbage (1 cup, 8, 4), cooked chayote fruit (1 cup, 8, 4), cooked Swiss chard (1 cup, 7, 4), cooked raw collards ( ½ cup, 5, 3), cooked dandelion greens (1 cup, 7, 3), cooked kale (1 cup, 7, 3), cooked frozen okra (1 cup, 11, 5), canned pumpkin ( ½ cup, 10, 4), sauerkraut ( ½ cup, 5, 3), soybeans ( ½ cup, 9, 5) and cooked fresh turnip greens (1 cup, 6, 5).

Fruits

Fruits contain the sugar fructose, so they are higher in carbs than vegetabels. However, they are a rich source of vitamins, minerals and fiber. Fruits low in carbs and high in fiber include (serving size, g carbs, g fiber): California avocados (1, 12, 12), fresh raspberries (1 cup, 15, 8) apples (1, 19, 3) and tangerines (1, 9, 2).

Nuts and Seeds

Nuts and seeds contain healthy omega-3 and omega-6 unsaturated fats as well as amino acids, vitamins and minerals. Unsaturated fats are required by the body for healthy cell functioning. Nuts and seeds low in carbs and high in fiber include (serving size, g carb, g fiber): dry roasted almonds (1 cup, 27, 16), Brazil nuts (1 cup, 17, 10), shredded unsweetend coconut (1 cup, 18, 13), hazelnuts (1 oz, 5, 3), peanuts (1 oz, 4, 3), pecans (1 oz, 4, 3), pine nuts (1 oz, 5, 3), pistachios (1 oz, 8, 3), sesame seeds ( ¼ cup, 6, 5), dry sunflower seeds ( ¼ cup, 7, 4), black walnuts (1 oz, 3, 2), English walnuts (1 oz, 4, 2) and flax seeds (3 tbls, 9, 7).