The 9 Best High Fiber Low Carb Foods (+ Recipes)

Most high fiber foods are also high in carbs. These are the best high fiber and low carb foods you can eat on a daily basis.

There are a lot of reasons you might want to eat more fiber:

• boost heart health
• better bowel movements
• promote gut health
• feel fuller longer

All of these are great, and backed by science. But if you’re also insulin resistant, Type 2 Diabetic, or simply can’t tolerate grains very well, then you’ll need to find alternative whole food sources of fiber. And it turns out that the low carb swaps tend to be higher in fiber anyway!

Scroll down for a complete list of high fiber and low carb foods, plus tasty recipe ideas for each.

Chia Seeds

Just 3 tablespoons of chia seeds gives you a whopping 10 grams of fiber with only 2 net carbs. These little seed powerhouses have also been found to help reduce waist circumference and improve cholesterol at just 2 tablespoons per day.

Recipe to try: Tropical Lemon Chia Pudding

Edible Basil Seeds

These are very similar to chia seeds, but you don’t need to eat as much of it for the same fiber punch. Just 1 1/2 tablespoons and zero net carbs gives you 10 grams of fiber. And good news — you can use it in the same way as chia seeds! Any recipe that calls for chia seeds, just swap in edible basil seeds in the same proportions.

Recipe to try: High Protein Chia Pudding with Raspberry Compote (sub out the chia seeds for edible basil seeds)

Avocado

One avocado clocks in at 10 grams of fiber. Plus its rich in healthy fats to help stabilize blood sugar and promote the feeling of fullness.

Recipe to try: Summery Caprese Salad with Avocado

Black Beans

Yes, beans have starch. But to get 10 grams of fiber, you only need 1/2 cup cooked black beans. That’s only 13 net carbs, which is still pretty dang low, especially considering it has a glycemic load of only 4. Black beans are also rich in micronutrients like iron and folate and it’s super easy to incorporate into a lot of different meals. If you’re extremely carb sensitive, then you’ll want to skip black beans. But most people can use black beans at 1/2 cup servings for the fiber perks without a significant impact on blood sugar.

Recipe to try: Low Carb Burrito Bowl

Split Peas

Yes, this one also has starch. But to hit 10 grams of fiber you only need 1/2 cup cooked split peas with only 10 net grams of carbs. Plus, split peas are one of the highest quality forms of plant-based protein. So the extra 8 grams of protein you get from it are easier for your body to use than other legumes, like pinto beans.

I don’t have a specific recipe on my blog for this one, but you can whip up a simple bowl of split pea soup.

Blackberries

For only 9 net carbs you can get 10 grams of fiber from 1 1/4 cup blackberries. You also get a natural hint of sweetness to your meal without adding sugar.

Recipe to try: Sub out the blueberries for frozen black berries in this High Protein Cottage Cheese Bowl

Raspberries

Nutritionally, raspberries are essentially identical to blackberries. But flavor-wise, you get something entirely new! Try adding fresh raspberries (1 1/4 cup) to a greek yogurt bowl. Or if you’re looking for a healthy dessert, you can experiment with the recipe below.

Recipe to try: Chocolate Covered Raspberries

Artichoke Hearts

This is probably something you don’t use very often… but you should! Because just 3 1/2 artichoke hearts has 10 grams of fiber! Just grab a can or jar of artichoke hearts and throw them on your salad for an instant fiber boost. I love buying artichoke hearts marinated in garlic, herbs and spices for an even tastier addition to my meals. Plus, it’s very low carb (only 1 net carb per 3 1/2 hearts).

Recipe to try: Easy Veggie Egg Bake with Artichoke Hearts

Flax Seeds

These are not quite as high in fiber as the other seeds on this list, but still a worthwhile addition. You need 1/4 cup flax seed to hit the 10 gram fiber threshold. You can add flax seeds into a smoothie, but one of my favorite ways to use it is in homemade flax bread. It’s low carb and high in protein.

Recipe to try: Homemade Flaxseed Bread

Studies

Chia Seed Benefits

Fiber Benefits