11 Essential High-Fiber Low-Carb Foods for Your Pantry

The low-carb trend has exploded in popularity in recent years, with an estimated 16% of adults in the US following some form of a low-carb diet (1).

Between keto, Atkins, paleo, carb-cycling, and more, low-carb eating takes on a number of different forms, each one with its own set of proposed benefits for health, weight loss, and treating specific medical conditions like epilepsy and diabetes (2).

Besides being low in starches and sugars, there’s something else these diets tend to have in common: they aren’t usually that high in fiber.

Food groups that are high in fiber are naturally high in carbohydrates – think whole grains, fruit, beans, and starchy vegetables. So those reducing their intake of these food groups in order to cut down on carbs are likely to lose out on the fiber, too.

With that said, you might be wondering if you’ll be able to get enough fiber on a low-carb diet.

Luckily, studies have set out to answer this exact question.

They discovered that, with the right food choices, it’s very much possible to meet and even exceed the recommended intake for fiber even if you’re cutting out grains (3).

If you’re struggling to find food options that are packed with fiber, but not carbs – you’re in the right place. Here’s a breakdown of what to look for when shopping for high-fiber, low-carb foods, along with 11 of the best options.

There are 1,000s of food products that won’t be right for you

Let GreenChoice find the ones that are

Tell us your dietary needs & values and we’ll show you foods that match!

Choosing high-fiber low-carb foods

A successful search for high-fiber, low-carb food options requires some background knowledge. Here’s what you need to look for on the nutrition label when shopping:

• Percent daily value of carbohydrates. On the nutrition label, an item is considered low in carbohydrates if it contains less than 5% of the daily value for carbohydrates per serving. You’ll want to keep the daily value in mind if you’re keeping tabs on your carb intake, and it might look different depending on the amount of carbohydrates you’re looking to consume (4):
  • A very low-carbohydrate diet is comprised of less than 10% carbohydrates or 20-50 gm/day.
  • A low-carbohydrate diet is comprised of less than 26% carbohydrates or less than 130 gm/day.
  • A moderate-carbohydrate diet is comprised of 26%-44% carbohydrates daily.
  • A high-carbohydrate is comprised of 45% carbohydrates or more.

• Amount of fiber. Low-carb or not, studies estimate that only 5% of the US population gets enough fiber in their diets (5). Foods containing more than 20% of the daily value of fiber are an excellent source of fiber, and anywhere between 10-20% of the DV is considered a good source, especially for foods that are lower in carbohydrates.

• Ingredients that are low in carbs but high in fiber. Nuts and seeds are your friends. They provide up to 35% of the daily value of fiber in one serving, and almost all of the carbohydrates in nuts are from the fiber itself. Most non-starchy vegetables are another excellent fiber-rich option you can always depend on.

1. Explore Cuisine Organic Edamame Spaghetti

This organic edamame spaghetti is packed with plant-based protein and fiber. It offers 13g of fiber per serving – 46% of the daily value (DV) – but only 7% of the daily value of carbohydrates per serving. It’s also packed with 24g, or 48% DV, of protein per serving. It’s also an excellent source of iron and potassium.

2. Banza Chickpeas Rotini Pasta

This gluten-free pasta is made from chickpeas which is an excellent source of fiber and protein. It provides 8g – 30% DV – of fiber per serving. Also, it has fewer net carbs than regular pasta, with just 12% of the daily value of carbs per serving.

3. Amy ‘S Kitchen Organic Lentil Vegetable Soup

This organic lentil vegetable soup is made with a variety of nutritious vegetables such as lentils, carrots, tomatoes, and green beans. It’s free from gluten, dairy, or lactose. It offers 6g – 24% of the DV – of fiber and only 8% DV of carbs per cup.

4. Iberia Pink Beans With Herbs

These pink kidney beans are an excellent source of fiber providing 21% of the daily value. It only includes 18g, or 6% of the daily value, of carbs per serving.

5. Organic White Chia Seeds

Food to Live’s white Chia seeds is highly nutritious. One serving contains 10g of fiber, which provides 35% of the DV and only 4% of the DV of carbs. It’s also packed with minerals such as manganese, copper, selenium, magnesium, and phosphorus.

6. La Tortilla Factory High-Fiber, Low-Carb Quinoa & Flax Tortillas

These whole wheat flour tortillas are an excellent fiber source providing 10g of fiber. One tortilla contains only 15g, or 5% of the DV, of net carbs.

7. Ht Organics Yellow Split Peas

These organic yellow split peas have the highest GreenScore of the bunch because they are highly nutritious, have a very low carbon footprint, and have little to no processing. Also, yellow split peas provide 32% DV of fiber and only 9% DV of carbs per serving.

8. Bobs Red Mill Beans Cannellini Premium Quality

These cannellini beans are an excellent source of fiber, protein, potassium, and iron. One serving provides 12g, or 43% of the DV of fiber, 11g of protein, and 15% of the DV of iron. It contains just 30g, or 11% of the DV, of carbs.

.

9. Kind Snacks Dark Chocolate Cherry Cashew Antioxidants Bars

These chocolatey cashew bars are an excellent source of fiber due to the addition of a fiber-rich ingredient known as chicory root fiber. They provide 6 g, or 21% of the DV, of fiber and just 8% of the DV of carbs per bar.

.

10. Rhythm Superfoods Naked Beet Chips

These organic beet chips have one ingredient: organic beets. That makes them an extremely nutritious high-fiber, low-carb snack, with 26% of the DV, or 7g, of fiber and only 12% of the DV of carbs per serving.

.

Key takeaways for choosing high-fiber low-carb foods

Although many fiber-rich foods tend to be higher in carbohydrates, there are enough options out there that make it possible to meet your fiber needs while on a low-carb diet.

Your carbohydrate intake may vary depending on the type of diet you follow, but as a general rule of thumb, look for low-carb foods with more than 20% of the DV of fiber to help you meet your recommended fiber intake.

Nuts, seeds, and non-starchy vegetables are usually a good bet when it comes to low-carb options that are particularly fiber-rich.

We hope this list provides the high-fiber, low-carb food essentials you need to get you started. For more options, applying the High Fiber and Low Carbohydrate nutrient filters on the GreenChoice marketplace is an easy tool for tracking down options that meet your dietary needs.

There are 1,000s of food products that won’t be right for you

Let GreenChoice find the ones that are

Tell us your dietary needs & values and we’ll show you foods that match!

***

GreenChoice, PBC has evaluated and rated more than 340,000 food & beverage products across hundreds of attributes related to diet, health, and sustainability. Easily find the best products for you, the planet, & your budget. Download the free GreenChoice app for Apple iO or Android!

Sydney W

View all posts by Sydney W

Merve

View all posts by Merve