15 Foods High in Fiber but Low in Carbs To Help Weight Loss

Low-carbohydrate diets can help with weight loss and are generally safe. Foods high in fiber and low in carbs that help weight loss include blackberries, raspberries, avocados, and other foods.

Evidence shows that low-carbohydrate diets can help with weight loss and are generally safe. The best long-term diets contain enough carbs to supply vitamins and other essential nutrients, including high-fiber, low-carb foods.

Definitions vary, but usually, low-carb diets get no more than 26% of their calories from carbohydrates. A very low-carb or ketogenic diet requires that you get no more than 10% of your calories from carbohydrates. 

A very low-carb diet may not be ideal for you because it's challenging to get enough fiber when carbs are at such a low level. It may also cause deficiencies in the following vitamin and minerals:

• Thiamine (vitamin B1)
• Folate (vitamin B9)
• Potassium
• Calcium
• Magnesium
• Iron
• Vitamin A
• Vitamin E 

Choosing foods high in fiber can help you lose weight by making you feel full, so you eat less. Besides helping with weight loss, fiber promotes gut health, reducing your risk of heart disease, diabetes, and some cancers. You need at least 25 to 35 grams of fiber a day. Most Americans get around 15 grams. 

Some believe when counting carbs, you can subtract the grams of fiber from the grams of carbohydrates to get the "net carbs" because fiber is not digested and therefore can't add calories. There are two kinds of fiber, soluble and insoluble. Since some soluble fiber is digested and provides calories, it's more accurate to use total carbohydrates when planning your diet. 

For best health, choose a variety of low-carb, high-fiber foods from these categories:

• Fruits. Most fruits are high in carbs, but the amounts can vary. Some are appropriate for low-carb diets.
• Beans, peas, and lentils. You may know these foods as legumes or pulses. They contain some carbs but have valuable protein and fiber. 
• Nuts and seeds. Most nuts and seeds are low in carbs and high in protein and fat. Because of the fat content, limit the amount you eat on a weight-loss diet. 
• Whole grains. Some whole grains have a combination of carbs and fiber that is acceptable for a low-carb diet. 
• Vegetables. This food group is classic low-carb, high fiber. You'll also get vitamins and minerals when you eat your veggies. 

The above list contains no animal products. That's because only plant products contain fiber.

There are many high-fiber, low-carb foods, but these are some of the best because most contain protein, vitamins, and minerals:  

1. Blackberries

One cup of blackberries has about 14 grams of carbs, 7 grams of fiber, and 2 grams of protein, along with vitamin C, vitamin K, and copper. They are very low in fat, with less than 1% of the required daily fat intake. Low-fat, high-fiber foods containing vitamin C may reduce your risk of certain types of cancer. 

2. Raspberries

Raspberries are nutritionally similar to blackberries, but they also contain manganese. With just a tad more sugar than blackberries, raspberries are delicious plain and add a unique flavor to salads and desserts. 

3. Avocados

Eat avocados sparingly, as a suggested serving is just one-third of a medium-sized fruit. (Yes, an avocado is technically a fruit.) A serving contains 4 grams of carbohydrates, 3 grams of fiber, and 1 gram of protein. It also has 8 grams of fat, but almost all the fat is the healthier, unsaturated kind. 

4. Lentils

You are missing a nutritional powerhouse if you don't eat lentils. One cup contains around 40 grams of carbs, almost 18 grams of protein, and over 15 grams of fiber. Lentils also contain over one-third of your daily need for iron. If you don't like lentils on their own, try adding them to soups, curries, salads, and bowls.   

5. Refried beans

Enjoy this Tex-Mex favorite without harming your diet, but make sure you read the label. Look for canned refried beans that are vegetarian and low-fat. A half-cup serving should tally just over 100 calories with around 16 grams of carbs, 5 grams of fiber, and 5 grams of protein. Check labels for sodium, too. Be wary of refried beans in a restaurant. Added fat can double the calories. 

6. Tofu 

This versatile favorite made from soybeans fits nicely into a low-carb, high-fiber diet. One half-cup of firm tofu has over 3 grams of carbohydrates and almost 3 grams of fiber. It also has around 22 grams of protein and 11 grams of fat, primarily unsaturated. 

7. Almonds

Although all nuts are high in calories, almonds have one of the healthiest profiles. A 1-ounce serving has around 6 grams of carbs, 4 grams of fiber, and 6 grams of protein. You should avoid eating a serving if you don't want the 164 calories and 14 grams of fat. Instead, chop them and use a sprinkle to add crunch to various foods.

8. Chia seeds

Seeds are nutritionally similar to nuts but have fewer calories and less fat. Chia seeds are one of the best choices. A 1-ounce serving has almost equal amounts of carbohydrates and fiber — around 12 grams of carbs and 10 grams of fiber. Chia seeds are also the best plant source of omega-3 fatty acids, and they are a complete protein with all nine essential amino acids. 

9. Bulgur

With 8 grams of fiber per 34 grams of carbs, bulgur qualifies as a healthy whole grain. It also has around 10% of your daily needs for protein and iron. Bulgur is easy to cook. Try it in Middle Eastern dishes like tabbouleh, or use it in bowls and grain salads. 

10. Quinoa

Even if you are gluten-free, you can enjoy quinoa. It's technically a seed, although referred to as a grain, and has no gluten. It has 5 grams of fiber per 39 grams of carbs and a hefty 8 grams of complete protein. Eat it as a breakfast cereal, or substitute it for rice or pasta. 

11. Spinach

This dark green vegetable is a perfect food for dieters. A 3-cup serving has 3 grams of carbs, 3 grams of protein, and 2 grams of fiber. It contains at least 10% of your daily requirement for ten vitamins and minerals and includes a whopping 360% of vitamin K. Add spinach to your day with a tasty salad or side, or add spinach to a soup or stir-fry.

12. Radishes

Even if you're a fan of the peppery taste of radishes, you may not want to eat a serving of about seven radishes, so try the milder daikon radish instead, or mix the two. Besides using them in salads, put them on sandwiches, or dip them into hummus. One serving has 3 grams of carbohydrate, 1 gram of fiber, and only ten calories.

13. Mushrooms

With 3 grams of carbs, 1 gram of fiber, and 3 grams of protein, white button mushrooms are a dieter's dream. Most other varieties are nutritionally just as good or better. With zero fat but a hearty taste, mushrooms make a perfect meat substitute.  

14. Asparagus

A serving of asparagus has 4 grams of carbs, 2 grams of fiber, and 2 grams of protein. To keep your calorie count low, avoid toppings like sauces and butter. Try a splash of lemon juice or balsamic vinegar instead. 

15. Okra

This often-overlooked vegetable is perfect for your low-carb diet. A 1-cup serving has 7 grams of carbs, 4 grams of fiber, and 3 grams of protein. Keep the calorie count low by oven roasting or air frying. Okra is a classic ingredient in gumbo, and it's tasty stewed with tomatoes and onions.

A high-fiber, low-carb diet could help you lose weight. If you follow this diet, eat a mix of foods to ensure you get the vitamins and minerals your body needs. Opt for foods with healthy unsaturated fats when possible. If you have cardiovascular disease, diabetes, or other serious health issues, talk to your doctor about an eating plan that is best for you.