Because most foods that are high in dietary fiber are also high in carbohydrates, it can be difficult for people following low-carb diets to get enough fiber. The body needs both soluble and insoluble fiber to maintain digestive health and regular bowel movements, regulate cholesterol levels and help with losing weight or maintaining a healthy weight. The Mayo Clinic recommends that men get 38g of fiber daily and women get 25g. For people older than age 50, recommendations drop to 30g and 21g, respectively.
Flax Seeds
Sprinkle whole or ground flax seeds on cereal or use them in salads, casseroles and main dishes. Flax seeds have a mellow, nutty flavor and contain a variety of essential nutrients as well as omega-3 fatty acids. One 2-tbsp. serving of flax seeds has about 4g carbohydrates and nearly the same amount of fiber.
Wheat Bran
Add raw wheat bran to breakfast cereal and small servings of grains or fold it into batters for baked goods. Wheat bran adds nutrients, vitamins and minerals to the diet and contains about 6g fiber and 3g usable carbohydrates per 1/2-cup serving. Eating wheat bran is also a way to include a portion of a whole grain in your diet without taking in as many carbs as whole-grain foods have normally.
Nuts
Eat nuts and nut butters often to increase the amount of fiber you get every day, without adding a lot of carbohydrates. A 2-tbsp. serving of almonds has 3.5g fiber and about 4g carbohydrates. Pistachios and pecans boast similar numbers. The Montana Office of Public Instruction recommends sprinkling almonds onto high-fiber cereal for an added fiber boost.
Vegetables
Don't discount fresh vegetables. Eating a variety of leafy greens and other vegetables at a meal can give you the same amount of fiber as a serving or two of whole grains, but you won't take in nearly as many carbohydrates. A medium artichoke has about 10g fiber and only 13g carbohydrates. Peas are also a high-fiber vegetable, with almost 9g fiber and 21g carbs per 1-cup serving. One cup of broccoli has about 6g fiber and only 2g usable carbohydrates.
Bran Cereal
Eat bran cereal or another high-fiber cereal several times per week. The carbohydrate counts of these cereals tend to be higher than those for some other foods, but the net amount of "usable" carbs is lower because high-fiber foods do not raise blood sugar in the same way that high-carbohydrate foods with low fiber do. One-half cup of bran cereal has about 23g carbohydrates and almost 10g fiber.
Member Comments