Foods That Are Low in Carbs and High in Fiber

Fiber is an important part of any diet that rarely gets the consideration it deserves. Today, the average adult diet contains about half the 25 to 35 grams of fiber needed for healthy digestion. The really interesting thing is that most foods that are low in carbs and high in fiber are non-starchy vegetables, whole grains and low-sugar fruits packed with nutrients, a perfect fit for any healthy diet plan. In order to calculate the carbohydrates in a food, find the total carbohydrates and subtract the fiber, leaving only the impact, or usable, carbs.

Benefits of Fiber

There are two types of fiber: soluble and insoluble. Soluble fibers dissolve to a gelatinous substance in water and help lower cholesterol and blood glucose. Insoluble fibers aid digestion and help prevent hemorrhoids and calm irritable bowel syndrome and colon problems. A diet high in fiber also helps prevent common gastric distress, constipation and diarrhea.

Foods With the Highest Fiber/Lowest Carb Ratio

Flax seeds and wheat bran are very nearly 100 percent fiber, and dark greens such as collard and turnip greens, chard and spinach are extremely high in fiber as well. Vegetables and fruits exceptionally high in fiber are avocados, cucumbers, asparagus, green beans, broccoli, cauliflower, blackberries and unsweetened coconut.

Foods with Roughly Equal Fiber/Carb Ratio

Celery, eggplant, romaine or endive lettuce, mushrooms, radishes and raspberries have just about an equal fiber to carb ratio and are considered high-fiber choices.

High Fiber Foods With Slightly More Carbs than Fiber

Other good sources of fiber are rice bran; cabbage; green or red bell peppers; snow peas (in the pod); summer, spaghetti or zucchini squash; green onions; brussel sprouts; okra; turnips; pumpkin blueberries and strawberries.

Eating Healthy

Low carb diets that replace carbohydrates with high proteins and fats are inherently flawed. Eating a diet rich in foods that are low in carbs and high in fiber is a heart-healthy, diabetic friendly way to lose weight naturally without feeling hungry or deprived, but always consult your doctor or dietitian before undertaking any new diet. Some diseases or conditions may require a different type of diet, and some foods may interfere with the absorption of medicines.

Tips

* Switch to a high fiber diet gradually and be prepared for intestinal gas at first by keeping an over-the-counter remedy on hand. The excess gas will usually fade after a couple of weeks.

* Men need more fiber than women. Men under the age of 50 should get 38 grams per day, and men over 50 should get 30 grams.

* Women under 50 should get 25 grams per day, and women over 50 should get 21 grams.

* Read the labels. Many foods that claim to be high in fiber are not, and some that make claims like "16 grams of fiber" on the package refer to the total amount in the box and not to single servings.