Let’s be real, besties! Fiber doesn’t always get the spotlight it deserves. But when it comes to digestion, energy, and overall wellness, it’s the quiet hero. The best part? You can enjoy plenty of delicious, satisfying foods that are naturally packed with fiber, while still fitting your health goals. Whether you’re cutting carbs to steady your blood sugar or keeping fat light for heart health, this list of high-fiber foods has your back.
Why Fiber Matters
Fiber is one of those nutrients that quietly does so much for our health—keeping digestion happy, helping control hunger, and supporting a healthy heart. The best part? You can tailor your fiber intake to fit your lifestyle. Whether you’re cutting carbs or watching fat, there are plenty of high-fiber foods to choose from.
High-Fiber, Low-Carb Foods
Perfect if you’re following keto, a low-carb plan, or just want to keep blood sugar steady while staying full longer. Remember: net carbs = total carbs – fiber.
Vegetables (low net carbs, fiber-rich):
- Spinach – very low net carbs, high fiber
- Kale – nutrient-dense, fiber-rich
- Broccoli – 5g carbs, 2.5g fiber per cup
- Cauliflower – 5g carbs, 2g fiber per cup
- Zucchini – great pasta alternative
- Brussels sprouts – higher fiber, still low net carbs
Fruits (low-sugar, high-fiber):
- Avocado – 12g carbs, 10g fiber (≈2g net carbs!)
- Blackberries – 14g carbs, 8g fiber per cup
- Raspberries – 15g carbs, 8g fiber per cup
- Strawberries – 11g carbs, 3g fiber per cup
Nuts & Seeds:
- Chia seeds – 12g carbs, 10g fiber per oz
- Flaxseeds – 8g carbs, 7g fiber per 2 tbsp
- Hemp seeds – moderate fiber, protein-rich
- Almonds – 6g carbs, 3.5g fiber per oz
- Pecans – 4g carbs, 3g fiber per oz
Other Great Picks:
- Shirataki noodles (konjac root) – almost zero net carbs, mostly fiber
- Cabbage – filling and low carb
- Mushrooms – very low net carbs, some fiber
- Eggplant – mild flavor, fiber with few carbs
👉 Pro tip: When counting carbs, focus on net carbs since fiber doesn’t spike blood sugar.
High-Fiber, Low-Fat Foods
Perfect if you’re aiming for heart health, lighter calories, or just want to maximize fiber without relying on higher-fat sources like nuts and avocados.
Vegetables (fiber-rich, almost no fat):
- Broccoli – 5g fiber per cup, virtually fat-free
- Brussels sprouts – 4g fiber per cup
- Carrots – 3.5g fiber per cup
- Cauliflower – 2.5g fiber per cup
- Spinach & kale – leafy greens, nearly fat-free
- Sweet potatoes (with skin) – 4g fiber per medium potato
Fruits (fiber + natural sweetness, little fat):
- Apples (with skin) – 4g fiber per medium apple
- Pears – 6g fiber per medium pear
- Berries (raspberries, blackberries, strawberries) – fiber-packed, fat-free
- Oranges – 3g fiber per fruit
- Bananas – 3g fiber per medium banana
Legumes & Grains:
- Lentils – 15g fiber per cup cooked, <1g fat
- Black beans – 15g fiber per cup, low fat
- Kidney beans – 13g fiber per cup, low fat
- Chickpeas – 12g fiber per cup, low fat
- Oats – 4g fiber per ½ cup dry, low fat
- Brown rice & quinoa – moderate fiber, low fat
Other Good Picks:
- Air-popped popcorn – 4g fiber per 3 cups, very low fat
- Edamame – 8g fiber per cup, low fat, protein-rich
- Peas – 9g fiber per cup cooked, low fat
👉 Pro tip: If you want maximum fiber + minimum fat, non-starchy veggies and beans are your best friends.
Handy Comparison Table
Here’s a quick breakdown of popular high-fiber foods to help you choose based on carbs, fiber, net carbs, and fat:
| Food | Total Carbs (per serving) | Fiber | Net Carbs | Fat | Category |
|---|---|---|---|---|---|
| Spinach (1 cup) | 1g | 1g | 0g | 0g | Low-Carb Veg |
| Broccoli (1 cup) | 5g | 2.5g | 2.5g | 0g | Both |
| Cauliflower (1c) | 5g | 2g | 3g | 0g | Both |
| Brussels sprouts (1c) | 8g | 4g | 4g | 0g | Both |
| Avocado (1 med) | 12g | 10g | 2g | 21g | Low-Carb Fruit |
| Blackberries (1c) | 14g | 8g | 6g | 1g | Both |
| Raspberries (1c) | 15g | 8g | 7g | 1g | Both |
| Chia seeds (1 oz) | 12g | 10g | 2g | 9g | Low-Carb Seed |
| Lentils (1 cup cooked) | 40g | 15g | 25g | <1g | Low-Fat Legume |
| Black beans (1c) | 41g | 15g | 26g | <1g | Low-Fat Legume |
| Apples (1 med) | 25g | 4g | 21g | 0g | Low-Fat Fruit |
| Pears (1 med) | 27g | 6g | 21g | 0g | Low-Fat Fruit |
| Oats (½ cup dry) | 27g | 4g | 23g | 1.5g | Low-Fat Grain |
👉 Tip: Use this table as a quick reference when meal planning.
Closing Thoughts
Fiber doesn’t have to be boring. Whether your focus is low-carb or low-fat, you have plenty of options to keep your meals filling, satisfying, and nourishing. From crunchy veggies and fresh fruit to hearty beans and smart grain choices, fiber is a key ingredient for health and wellness.
So, next time you’re meal planning, ask yourself: Am I getting enough fiber today? Your body will thank you!
High-Fiber Foods for Every Goal: Low-Carb & Low-Fat Options
Until next time, shine amongst the stars!
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🌱 Want to feel full, support digestion, and eat smarter? Here’s your guide to high-fiber foods for both low-carb & low-fat lifestyles. From veggies to grains, these picks keep you healthy & satisfied 👉