Dietary fiber is an important role in a component of any diet plan. In throughout the world people not consuming recommend fiber. We should include recommending fiber intake to our meal makes our health perfect.
Fiber is a kind of carbohydrate that can’t be broken by our digestive enzymes. Keep your bowl empty and creates protection from bad bacteria, and harmful toxins. You need to increase fiber intake to your bowel regularity. Otherwise, you will face quite health problems with your digestive system.
It mainly comes from plant-derived foods like spinach, asparagus, fruits, some other vegetables, and grains.
There are two types of components in dietary fiber that are, soluble fiber, insoluble fiber. These digestible carbs help you improve your keto diet.
Soluble Fiber– you consume this kind of foods, it produces gases in the colon which developed by bacteria. Which may help you feel extended fullness.
Insoluble Fiber– you eat this kind of foods, it creates bulking in the gastrointestinal tract and fiber absorb in the water.
So I think you clearly understand about fiber food differences and their functionalities. If you consume plant-based foods, the fiber content produces bulky material that helps your digestive bowl empty.
This process may help you to consume a low amount of food throughout your day. It really makes you burn extra fat from your body.
The nutrients we need to consume every day for a healthy life.
Fiber: 20-35 grams a day,
Calcium: 1000 milligrams a day,
Potassium: 4,700 milligrams a day,
Magnesium: 300-320 mg a day,
A: 4,700 mg a day,
C: 75 milligrams a day,
A lot of fiber comes from fruits and vegetables that are highly recommended in keto and Atkins diet. If you want to lose weight with any diet plan, A diet that is low in carbohydrates because high carbohydrates may reduce the properties of the dietary fiber.
Some low carb diet may require high fiber to extend benefits from their functionality.
So, if you want to get high fiber foods that really low in carbohydrates. Here we provide several plant-based derived foods, you may include in your keto diet.
high fiber, low-carb foods Benefits
Fiber provides numerous health benefits to you. The daily intake for male 38 g and female 25 g respectively.
–> It will help you lose weight.
–> Manage your healthier weight for a long period of time.
–> It reduces the type-2 diabetes risk.
–> It lowers the heart-related diseases
–> Healthyfies you gut
–> And it reduces the risk of your death ( From scientific studies).
–> It promotes the elimination of toxins from your gastrointestinal tract.
–> Some types of soluble fiber foods gives probiotics, which may help you to build strong bones.
Low Carb foods may help you lose weight when they are high in fiber. If you interested try low carb fiber supplements, so you must try to include fruits, grains, and vegetables.
Because that really high in fiber, which is beneficial for who wants to burn fat or reduces diabetes with healthy diets. You must make sure grains are whole and not refined.
Awesome List Of High-Fiber Low-Carb Foods
100 grams of asparagus or garden asparagus contains 2.1 grams of fiber
3.9 grams of carbohydrates.
Asparagus scientific name asparagus officinalis and is a member of a perennial flowering plant. If you include this into your keto diet, work as a source of vitamins and minerals like A, C, E, K, B6 along with iron, copper, calcium, protein, and fiber.
It is mainly low in calories ( 100 g asparagus: 20 calories) and a great source of nutritional values.
Asparagus provides the number of health benefits like weight loss, healthy digestion, lowers blood pressure and helps in pregnancy.
The lot of studies doesn’t show any side effects of eating too much asparagus.
100 grams of the apple contains 2.4 grams of fiber
14 grams of carbs.
Apple fruit is an edible fruit and grown worldwide. Some researches still investigating whether apple nutrients may be preventing some kind of diseases or not.
And this delicious fruit contains numerous vitamins and minerals. However, it is a rich source of potassium (107 mg), vitamin C (7%).
A good amount of antioxidant properties help in reducing hypertension, cancer, diabetes, heart diseases and promotes weight loss.
3. Citrus Fruits
100 grams of orange has 3.1 grams of fiber and 12 grams of carbs.
100 grams of grapefruit contains 2.5 grams of dietary fiber and 11 grams of carbs.
Citrus fruits are mainly the rich source of vitamin C. However, other nutrients like fiber, sugars, potassium, calcium, thiamin, vitamin B6 and niacin.
They help in burn belly fat, improve digestion health, protect against diseases, boost your heart health and increases metabolic rate.
Here, we provide some excellent citrus fruits such as mandarins, limes, lemons, citron, such, yuzu, pometos and more.
100 grams of barely contains 17 grams of fiber
73 grams of carbs.
Barely is a member of cereal grains and grown in Eurasia for 10,000 years.
And it is a good source of protein (12 g) but a low amount of sugars ( 0.8 g ) may help you to lose weight when you drink this in the form of barely water.
When you drink barely water, it helps you feel fullness for a longer time.
100 grams of almonds contains
Dietary fiber: 12.5 g
Carbohydrates: 21.6 g
Almonds are a very tasty nut and mostly grown in East and Southern Asia.
It is an edible seed and also amazing nutritional-dense food. I addition to their fiber content and other nutrients, minerals such as vitamin E and manganese.
However, almonds are very high in protein and calories. If you want to lose weight or manage your weight then you must eat small servings only per day.
A simple serving of almond nuts gives a feeling of fullness for a long period of time. It improves the overall diet, helps in weight loss and prevents heart diseases.
It is one of the best low carbohydrate food that works as an appetite suppressant, healthy digestion and more.
100 grams of artichoke has
Dietary fiber: 8.6 g
carbs: 11.39 g
The artichoke is delicious and healthy flower buds. It has other names such as French artichoke and green artichoke in the USA.
To cook artichoke, we steamed or boiled them in the water, along with little bit salt. This green bud is low in carbs, calories and high in fiber.
It is fully packed with phytonutrients such as rutin, gallic acid, cynarin, all the nutrients creates protection against harmful diseases.
100 grams of avocado has
Dietary fiber: 6.7 g
Carbs: 8.53 g
The avocado is a member of flowering plant family and nutritional-dense food.
And it is an excellent source of fiber, calories, healthy fats, vitamins and minerals. My favorite one is avocado due their tasty, yes avocado is flexible to many recipes and you can easily prepare them.
Avocado Recipes To Try: 40+Easy Avocado Recipes
A dietary guideline for people who wants to lower the risk of heart diseases and bad cholesterol levels, it is the best one to pick.
8. Dried Coconut
100 grams of dried coconut provides
fiber: 16.3 g
Carbs: 23.7 g
Coconut is a seed and is a member of the palm tree family. And it has grown in tropical regions in the world.
You know, it is really a rich source of fiber content, vitamin B6 and minerals like zinc, copper, manganese, iron, and selenium.
In some studies shows that high consumption of coconut may harmful to increase bad cholesterol. To make a healthy diet, you need to eat only small servings.
It provides health benefits like balanced sodium levels in the body, promotes weight loss, improves gut health and boosts metabolism.
9. Chia Seeds
100 grams of chia seeds contains
Fiber: 37.7 g
Carbs: 43.8 g
Chia seeds are amazing food on the planet especially for people wants to consume more fiber on their diet.
It contains a good amount of nutritional values like phosphorus, calcium, manganese and low in carbs.
Chia seeds provide such as the good amount of antioxidants, improve digestive health, improves muscle strength and lose belly fat naturally.
100 grams of cauliflower has
Dietary fiber: 1.6 g
Carbs: 2.7 g
Cauliflower is a wonderful low caloric food is a member of Brassicaceae.
It is low in cholesterol and saturated fat. And it contains protein, magnesium, thiamin, vitamins like C, K, B6 and a good source of dietary fiber.
And it is also a nutritional-dense food that helps in weight loss, gut health and improves brain function.
100 grams of broccoli contains
Fiber: 2.6 g
Carbs: 7 g
Broccoli is an edible green plant, which comes from the cabbage family.
broccoli is rich in many essential nutrients including fiber, vitamin C, vitamin K, iron and also contains a high amount of protein content than other vegetables.
Some researches suggest that steamed broccoli gives more health benefits than raw broccoli. It helps in managing your weight due to its low calories and also including other support like removing free radicals, improve your digestion.
Spinach is a leaf flowering plant and it is grown in Asian countries. And it contains 2.2 g of fiber and 3.6 g of carbohydrates.
It is used in salads, soups as a raw leafs. Raw leaf is 91% of water, high vitamin A, beta-carotene help to improve blood pressure, weight management, diabetes.
The above mentioned low carb foods they are high in fiber, you should add to your regular diet.
The fiber content may help you to control your cravings, remove infections from your gastrointestinal.
The high fiber foods with low carb diet plan may help you to manage your weight for a long period of time in your life. Most studies suggest that female and male need to consume at least 25 g, 35 g respectively.
High fiber diet always links to reduce the risk of diabetes, weight management, bowel movements. If you follow any dietary plans please check your blood in your healthcare and before any symptoms getting worse.