High-Fiber Foods for Every Goal: Low-Carb & Low-Fat Options

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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 👉