Complete Guide of The Best High-Fiber Foods With Low Carbohydrate Diet

Why fiber is important in the low carbohydrate diet

Fiber is, as you've probably heard, very healthy. Fibers provide a feeling of satiety, are good for bowel movements and support your immune system. Yet most people do not eat enough fiber. It is advised to eat around 30 to 40 grams of fiber per day, while many people do not even get the 20 grams. How can you ensure that you eat enough fiber? Eating enough fiber is certainly very important in combination with the low-carbohydrate diet. That is why I will explain more about fibers and how they work in this article.

low-carbohydrate diet





  • What are fibers and why are they important?
  • There are two types of fiber: soluble fiber and non-soluble fiber
  • Fiber can help you with your diet
  • Fiber ensures saturation
  • Fiber has an influence on blood sugar levels
  • What are fibers in?
  • Low carb and fiber rich, does that go together?
  • Foods that are high in fiber and low in carbohydrate
  • Tips for eating more fiber

What are fibers and why are they important?

Fibers are vegetable parts and are covered by carbohydrates. However, you do not have to avoid them within the low-carb diet. Fiber is in fact very healthy for your body and without fibers you get completely clogged. Although fibers are carbohydrates, you do not have to avoid them within this diet, as there are different types of carbohydrates.

Because fibers are special carbohydrates, they are processed differently by your body.Where normal carbohydrates are digested and absorbed to end up in the blood as glucose. Fiber is not digested and converted to glucose. This is because most fibers are insoluble fibers. This means that they are not or only partially digested. They are therefore not real nutrients that are absorbed by the body, but they do have a function. They serve as food for the bacteria in the intestines and are therefore indispensable for a healthy gastrointestinal tract. They also keep your intestines clean and absorb moisture during digestion. This gives you a longer saturated feeling and fibers can help you lose weight. you are less likely to be hungry again.

Dietary fiber is the collective name for various types of fiber that belong to carbohydrates and cannot be (fully) digested in the small intestine. Every type of fiber has a different function in our body. If you don't get enough fiber, this causes constipation, or blockages in the intestines. In the long term, this can even lead to serious health problems and diseases such as colon cancer and digestive system disorders.

When you eat more fiber than you are used to, it is very important that you get enough fluid. This is because fibers absorb moisture from your body, so you can lose more moisture than you normally would. Therefore, drink at least two liters of water a day, otherwise fibers can have an adverse effect and you may experience intestinal problems such as flatulence, diarrhea or blockages. So make sure you drink enough every day!

There are two types of fiber: soluble fiber and non-soluble fiber

    1. Soluble fibers
      The soluble fibers are broken down by the bacteria in the colon and serve as food for the good bacteria in the intestines. There are all kinds of bacteria in your intestines and for a healthy intestinal flora it is important that there is a good ratio between good and bad bacteria. When the bad bacteria dominate, problems can arise. If you eat too little fiber there is no food for the good bacteria and they can get out of balance. In addition, soluble fibers stimulate the growth of good bacteria in the intestines, so that fibers support your immune system. Gases are also released in the intestines due to the soluble fibers and these gases ensure smooth relief and reduce the risk of blockages.

You can find soluble fibers in:
      • Vegetables (including broccoli, chicory, leek and carrots)
      • Oatmeal, bran
      • Fruit
      • Legumes

    1. Insoluble fibers
      The insoluble fibers are not broken down in the intestines, but remain intact. Hence the name insoluble fiber. Now you think firmly, but what is the function of these fibers? These fibers take moisture and junk with you from your intestines, because they absorb moisture, making them work like a sponge. Your bowels are very ribbed on the inside. This allows leftovers to remain. The insoluble fibers make your bowels clean a little and ensure that the volume of the stools increases and remains soft and supple. Fiber is therefore very important for good bowel movements.

You can find insoluble fibers in:
      • Vegetables (including cucumber, zucchini, carrots, tomatoes, celery)
      • Nuts, seeds & pips
      • Oatmeal, bran
      • Sweet potatoes
      • Whole grain products (brown rice, quinoa, buckwheat, rye)

To experience the health benefits of fiber, it is important that you consume less sugar. Sugar works as food for the bad bacteria, so they can grow. This can cause an imbalance between the good and bad bacteria in the intestines. It will be difficult to improve your intestines if you continue to eat too much sugar.

Fiber can help you lose weight


Fiber ensures saturation

Several studies show that people who eat enough fiber have on average a lower weight and have less body fat than people who eat low-fiber. This has several causes, but the most important cause is that fiber-rich foods ensure a longer saturation. Because of this you are less hungry again and therefore you eat less. It is therefore advisable to eat more fiber when you want to lose weight, pull this prevention into something sweet or other snacks in between.

Fiber has an influence on blood sugar levels

Soluble fiber helps break down complex carbohydrates, they also reduce the absorption of sugar, which makes sugar (glucose) enter the blood more gradually. Your blood sugar level therefore remains more stable. A stable blood sugar level ensures that you have enough energy and are less likely to crave sweet things.

Soluble fiber helps break down complex carbohydrates, they also reduce the absorption of sugar, which makes sugar (glucose) enter the blood more gradually. Your blood sugar level therefore remains more stable. A stable blood sugar level ensures that you have enough energy and are less likely to crave sweet things.

You really need fiber within the low-carb diet. Some people worry that by eating low in carbohydrates, they will not get enough fiber. It can be a bit more difficult to get enough fiber, so it is all the more important that you pay attention to your daily fiber intake. Because you remove grains from your diet and cannot eat unlimited fruit, you have to get fiber from other sources. Read on to find out which products you can eat best if you follow the low-carbohydrate diet and want to get enough fiber.

Fiber ensures better intestinal functioning and health

If you get enough fiber, this ensures a better intestinal function and protect fibers against heart disease. Dietary fiber plays a very important role in digestion. This already starts in the mouth, where it stimulates the chewing process and provides extra saliva production. Fiber is also good for your teeth, because they have an abrasive effect that prevents the plaque. Fiber ensures a slower digestion and grows in volume so that you stay saturated for longer and eat less quickly. Fiber can therefore help you lose weight and eat less.

This goes just as well for a tasty soup, delicious coffee or crispy breakfast cereal. You just put it together yourself and you reduce the number of carbohydrates and sugars. It not only became healthier, making it more compliant with healthy food, but it also has a beneficial effect on the taste of a dish. And the nicest side effect? It gives a kick because you feel guaranteed to be a true kitchen prince or princess!


What are fibers in?

Fiber comes from the cell walls of plants. The main sources of fiber are vegetables, fruit, potatoes, bread, grains, legumes and nuts. If you opt for a processed version, such as white bread, white rice, a large part of the fiber is lost. This is because they are ground during the process and all the membranes (where the fibers are mainly contained) are removed.

To get enough fiber, it is better to choose whole-grain products, such as whole-grain bread, whole-grain pasta and brown rice. And as you can read, fibers come from plants, so grains, legumes and vegetables also contain a lot of fibers. However, if you eat low carbohydrate, not all of these foods are allowed if you want to lose weight. Fortunately, there are also foods that are low in carbohydrates and rich in fiber, such as different types of vegetables.Nowadays there are also a lot of products with fiber added, but vegetables and in moderation legumes and fruit remain the most important sources of fiber within the low carbohydrate diet.

Unfortunately, vegetables that contain the most fiber are also high in carbohydrates, such as carrots or pumpkin. Fortunately there are also vegetables that are low in carbohydrates and still contain a fair amount of fiber. Consider, for example, leafy vegetables, which contain almost 2 grams of fiber per 100 grams. Avocados also contain a lot of fiber per 100 grams and 2 grams of fiber and also contain a lot of healthy fats, artichoke even contains 5 grams of fiber per 100 grams. Artichoke is a good snack, delicious with a dip.

Foods that are high in fiber and low in carbohydrate are:

  • Psyllium Husk → 78 grams of fiber per 100 grams
  • Chia seeds → 35 grams of fiber per 100 grams
  • Linseed → 27 grams of fiber per 100 grams
  • Pumpkin seeds → 18 grams of fiber per 100 grams
  • Chickpeas → 15 grams of fiber per 100 grams
  • Soybeans → 13 grams of fiber per 100 grams
  • Sesame seeds → 12 grams of fiber per 100 grams
  • Almonds → 12 grams of fiber per 100 grams
  • Dark chocolate (70-99%) → 11 grams of fiber per 100 grams
  • Macadamia nuts → 10 grams of fiber per 100 grams
  • Sunflower seeds → 9 grams of fiber per 100 grams
  • Currant → 8 grams of fiber per 100 grams
  • Red berries → 8 grams of fiber per 100 grams
  • Blue berry → 8 grams of fiber per 100 grams
  • Avocado → 7 grams of fiber per 100 grams
  • Peanuts → 6 grams of fiber per 100 grams
  • Raspberries → 6 grams of fiber per 100 grams
  • Hazelnuts → 5 grams of fiber per 100 grams
  • Pecans → 5 grams of fiber per 100 grams
  • Artichoke → 5 grams of fiber per 100 grams
  • Tempeh → 5 grams of fiber per 100 grams
  • Blackberries → 4 grams of fiber per 100 grams
  • Brussels sprouts → 4 grams of fiber per 100 grams
  • Broad beans → 4 grams of fiber per 100 grams
  • Black currants → 4 grams of fiber per 100 grams
  • Walnuts → 4 grams of fiber per 100 grams
  • Kiwi → 3 grams of fiber per 100 grams
  • Lamb's lettuce → 3 grams of fiber per 100 grams
  • Broccoli → 3 grams of fiber per 100 grams
  • Quinoa → 3 grams of fiber per 100 grams
  • Strawberries → 2 grams of fiber per 100 grams
  • Cheese → 1 gram of fiber per 100 gram

Low carb and fiber rich, does that go together?

Most products that are high in fiber are also high in carbohydrates. This may make it difficult at the start to get enough fiber. The daily recommendation is 30 to 40 grams of fiber per day. Almost every  person has been eating too little fiber for years, but if you follow a low-carb diet you have to pay extra attention to your fiber intake. If you eat low carbohydrate in the right way, it is not a problem to get enough fiber. If you still find it difficult to get enough fiber or do you not know if you are getting enough fiber? Then read these tips.

Tips for eating more fiber:

  1. Eat some vegetables or raw vegetables with every meal. Eating enough vegetables is very important within the low-carbohydrate diet. In addition to providing vitamins and minerals, they also provide a lot of fiber. When you start eating less carbohydrates, you will probably automatically eat more vegetables. Try to ensure that you get something from vegetables with every meal. Think cucumber (with peel), avocado, tomatoes, celery, lettuce or radishes for example. A good filled meal salad will also contain a lot of fiber.
  2. Eat some nuts, seeds or seeds every day. Nuts, seeds and seeds are important sources of fiber, and in addition to vegetables, these foods provide the most fiber in the low-carbohydrate diet. Almonds, walnuts, hazelnuts, chia seeds and linseed contain a lot of fiber and also healthy fats. Serve with breakfast in some yogurt or bake something with it. A handful of loose nuts is also a good snack. Be careful not to eat too many nuts. Nuts contain a lot of calories, so do not eat too much if you want to lose weight, but certainly do not avoid them because they are super healthy and full of nutrients!
  3. Eat more fruit as a whole. Fruit cannot be eaten indefinitely within the low-carbohydrate diet. Fruit contains a lot of carbohydrates, but because fruit also contains many healthy nutrients, you should definitely not avoid fruit. Choose to eat fruit in its pure form, not smoothies or juices, because then you will quickly get several pieces of fruit and less fiber. Red fruit in particular is a good choice within the low-carbohydrate diet. Red fruit is low in sugars and rich in fiber. Think of strawberries, blackberries, raspberries and berries. Eat where can fruit (and vegetables) with peel contains the most fiber.
  4. Drink a green smoothie every day. Drinking a green smoothie is ideal for getting fiber and enough vegetables on a daily basis. The first green smoothie may take some getting used to, but you'll soon get used to the taste. You can also first add some extra fruit so that it has a slightly sweeter taste. Make a green smoothie from leafy vegetables, fiber-rich piece of fruit, water and possibly some seeds for extra fiber
  5. Eat more legumes. Legumes contain a lot of carbohydrates, but fortunately they are complex carbohydrates. However, if you follow a low-carbohydrate diet, you cannot eat too many legumes, but it is fine to eat occasionally with a meal or snack in between. You can easily add legumes to a meal. Legumes are also rich in proteins and vitamins and minerals. You could also occasionally replace a piece of meat with a portion of legumes. Or make a healthy hummus dip from chickpeas.

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