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List of High-Fiber, Low-Sugar Foods

by
author image Dr. Tina M. St. John
Tina M. St. John runs a health communications and consulting firm. She is also an author and editor, and was formerly a senior medical officer with the U.S. Centers for Disease Control and Prevention. St. John holds an M.D. from Emory University School of Medicine.
List of High-Fiber, Low-Sugar Foods
pumpkin seeds are one low sugar snack that is high in fiber Photo Credit Elena Elisseeva/Hemera/Getty Images

Fiber is an important component of a healthful nutrition plan. The Institute of Medicine recommends daily fiber intake of 25 grams for women and 38 grams for men through age 50. After age 50, recommended daily fiber intake is 21 grams for women and 30 grams for men. Including high-fiber, low-sugar foods in your nutrition plan can help you meet your daily fiber intake requirements without adding excess calories and carbohydrates.

Artichokes

List of High-Fiber, Low-Sugar Foods
artichokes are another great way to add fiber to your diet Photo Credit Ina Peters/iStock/Getty Images

Artichokes are an excellent choice to add fiber to your diet without unwanted sugar. A cup of cooked globe artichoke hearts provides you with 14.4 grams of dietary fiber and less than 2 grams of sugar. If you have not eaten artichokes in the past, try them with vinaigrette dressing, lemon juice or a low-calorie sauce. Artichoke hearts also add an interesting culinary twist to salads and vegetable dishes.

Greens

List of High-Fiber, Low-Sugar Foods
collard greens have only 0.5 grams of sugar per cup Photo Credit Mona Makela/iStock/Getty Images

Greens are a flavorful, low-sugar, high-fiber food. A 1-cup serving of beet greens contains 4.2 grams of fiber and less than 1 gram of sugar. Collard greens contain 3.6 grams of dietary fiber and approximately 0.5 grams of sugar per 1-cup serving. A comparable serving of dandelion greens contains 3.0 grams of fiber and 0.5 grams of sugar. You can prepare greens as a side dish or add chopped greens to salads, soups or stews.

Nuts

List of High-Fiber, Low-Sugar Foods
add high fiber walnuts to salads Photo Credit photohomepage/iStock/Getty Images

Nuts are a good source of dietary fiber and protein. Many varieties are also low in sugar. A cup of chopped walnuts provides 8.0 grams of fiber and approximately 3.1 grams of sugar. Filberts, also known as hazelnuts, contain 11.2 grams of fiber and 5.0 grams of sugar per cup. Unroasted, unblanched almonds contain 11.6 grams of fiber and 3.7 grams of sugar per cup. Try including some of these high-fiber, low-sugar nuts as snacks or sprinkle them on salads, cereals or vegetable dishes for a change of pace.

Seeds

List of High-Fiber, Low-Sugar Foods
try snacking on sunflower seeds Photo Credit HandmadePictures/iStock/Getty Images

Edible seeds are tasty, high-fiber, low-sugar foods and a good source of dietary protein. Roasted sunflower seeds provide you with 14.3 grams of fiber and approximately 4.2 grams of sugar per cup. Roasted pumpkin seeds, also known as pepitas, contain 14.8 grams of fiber and less than 3 grams of sugar per cup. Sunflower and pumpkin seeds make good snacks and add a flavor twist to salads and other dishes.

Black Bread

List of High-Fiber, Low-Sugar Foods
choose black bread over white Photo Credit Marjan PaliuĀškevic/iStock/Getty Images

Black bread, made with coarse rye flour, is an excellent choice if you are looking for a high-fiber, low-sugar bread option. A large slice of black bread includes 2.1 grams of dietary fiber and less than 0.2 grams of sugar, compared to a thick slice of white bread containing 1.0 gram of fiber and 2.2 grams of sugar.

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