The Best Fiber Supplements For A Low Carb Diet

Low-carb dieters sometimes supplement their diet with extra fiber, whether it is because they feel they are not getting enough after eliminating whole grains or because they are constipated. Although many fiber supplements are available on the market, some of them contain added sugar; it's important to look at the label to ensure that you get only fiber without adding unnecessary carbs to your diet. Instead of paying a lot of money for fiber supplements, you can add low-carb foods that are naturally rich in fiber, such as bran, seeds and nonstarchy vegetables, to your diet.

Wheat Bran

A serving of 2 tbsp. of wheat bran contains 16 calories, 4.7 g of carbohydrates and 3.1 g of fiber, which corresponds to only 1.6 g of net carbs. You can mix wheat bran with water and drink it to boost your fiber intake. You can also sprinkle wheat bran in your scrambled eggs, a salad or a side of vegetables.

Flaxseeds

Ground flaxseeds are a good way to increase your fiber intake while providing your body with healthy omega-3 fatty acids. Flaxseeds have to be ground to allow your body to absorb their heart-healthy omega-3s. A serving of 2 tbsp. of ground flaxseeds provides 75 calories, 4.0 g of carbohydrates and 3.8 g of fiber, which is the equivalent of only 0.2 g of net carbs per serving. Add ground flaxseeds to an omelet, salad or cooked vegetables.

Psyllium Husk

Psyllium husk can be bought in bulk or is found in some popular brands of fiber supplements. If you buy psyllium in a supplement, make sure it doesn't contain sugar. A rounded teaspoon contains 25 calories, 7 g of carbs and 3 g of fiber, or about 4 g of net carbs. Psyllium husk can be used like wheat bran or flaxseeds, but make sure you drink at least 8 oz. of water to help fiber work properly in your digestive system.

Nonstarchy Vegetables

A low-carb diet that includes 1 to 2 cups of nonstarchy vegetables at each meal will provide you with all the fiber you require without the need for fiber supplements. Add spinach, bell peppers or mushrooms to your scrambled eggs at breakfast, accompany your lunch with a large salad filled with leafy greens, cherry tomatoes, cucumber and grated carrots and serve half of your plate at dinner with asparagus, broccoli or green beans. Each 1/2 cup of nonstarchy vegetables contains about 2 g of fiber and very little carbohydrate.

Berries

Berries are the fruits with the lowest net carbohydrate content and are very rich in fiber, especially raspberries. For example, 1 cup of fresh or frozen raspberries provides 14.7 g of total carbs and 8.0 g of fiber for a total of only 6.7 g of net carbs.

Nuts

All nuts, including walnuts, pistachios, macadamia nuts, Brazil nuts and almonds, are rich in fiber and low in carbs. For example, 1 oz. of almonds, or about 23 nuts, contains 6.1 g of total carbs and 3.5 g of fiber, which leaves only 2.6 g of net carbs. If you prefer nut butter, choose natural nut butters that are free of added sugar to keep your carbs low. For example, 2 tbsp. of natural peanut butter contains 6.9 g of total carbs and 2.6 g of fiber, which corresponds to 4.3 g of net carbs.