peanut like puff

5 High-Fiber, Low-Carb Foods for Everyday Meals

By Dr. Juan Salinas

Low-carb dieting has become increasingly popular over the last decade. These days, countless people look for ways to reduce their carb intake to shed fat, improve their energy levels, reduce disease risk, and more. 

The problem is, many low-carb foods are also a poor source of fiber. Fiber is an essential nutrient that improves digestive health and reduces the risk of health problems, such as colorectal cancer.

With that in mind, let’s examine what foods are high in fiber and low in carbs. 


1. Avocado

It might come to you as a surprise, but avocado is a fruit. But unlike most fruits, this one barely has any carbs and is instead full of dietary fiber, healthy fats, vitamins, and minerals. 

A cup of sliced avocado (146 grams) provides you with 21 grams of fats, ten grams of fiber, and nearly three grams of protein.

Avocado is great because it adds taste and texture to various meals and snacks, including scrambled eggs, salads, and toast.


2. Broccoli

Broccoli is one of the most popular veggies on the planet, and for good reasons. For one, the veggie tastes great and goes along well in all sorts of dishes, including salads, stir fry, and soup. You can also prepare broccoli in a pan or roast it in the oven. 

Aside from being low in calories, broccoli is highly nutritious because it offers folate, vitamins C and K, and potassium. More to the point, broccoli is low in carbs but provides a good amount of fiber that fills you up and supports gut health.

A cup of raw broccoli offers 31 calories, only three grams of carbs, and three grams of fiber.


3. Peanuts

Peanuts are affordable, tasty, and incredibly nutritious. They are a fantastic snack, pack a ton of fiber, and can fill you up for hours after eating. Plus, peanuts are full of high-quality protein that supports your athletic performance, recovery, and muscle growth. 

Consuming peanuts is also great for everyone who wants to lose weight because a handful can curb your cravings and stop you from overeating. An ounce of peanuts offers seven grams of protein, 4.6 grams of fiber, and almost no carbs.

P-Nuff Crunch is an excellent alternative to peanuts. Pnuff has no gluten, offers complete proteins, and is a good source of fiber. A single serving has three grams of fiber. Plus, is crunchy, delicious and comes in 3 different flavors. 


4. Chia Seeds

Chia seeds are one of the most nutritious foods on the planet. Aside from having almost no carbs, these seeds pack plenty of fiber, numerous essential micronutrients, protein, and omega-3 fatty acids. 

The great thing about chia seeds is that you can sprinkle some over snacks, smoothies, yogurt, and salads. A single ounce of these seeds offers a whopping ten grams of fiber, nearly five grams of protein, nine grams of fats, and almost no carbs.


5. Blackberries

Aside from tasting great, these small delights are jam-packed with essential nutrients that promote good health. For one, a single cup of blackberries offers about a third of your daily vitamin C needs. Blackberries are also rich in antioxidants, with research showing disease-fighting (and preventing) properties. As far as fiber goes, blackberries have six grams per cup.


I hope these options help you on your journey for a better dieting, I will try to keep you posted on more options regarding food and health on future posts. Stay healthy and keep active fam!


Dr. Juan Salinas