Consuming fiber daily is part of a healthy diet. It not only helps maintain intestinal health. The National Institute of Diabetes and Digestive and Kidney Diseases notes that some studies suggest that high-fiber diets may help you lose weight and reduce the risk of cardiovascular disease and diabetes.
Experts suggest that men ingest around 38 grams of fiber per day and women around 25 grams.
7 foods high in fiber and low in carbohydrates
1. Wheat bran
Wheat bran is the protective outer layer of the wheat grain that is removed during the milling process. It is rich in fiber, provides proteins, vitamins and minerals such as magnesium, zinc and iron.
Wheat bran can be mixed with baked goods or sprinkled in smoothies, yogurts and cereals.
25 grams of wheat bran provide:
Fiber: 12 g
Carbohydrates: 18 g
2. Avocado
Avocados are rich in fats that are good for the heart, as well as a variety of vitamins and minerals such as potassium. It is a low-carbohydrate fruit with a high fiber content. A food that can be part of a diet to control or lose weight.
A Florida or California avocado (210 g) provides:
Fiber: 14 g
Carbohydrates: 15 g
3. Chia seeds
Chia seeds are the richest plant source of Omega-3 fatty acids. The Harvard Nutrition Source notes that these seeds are rich in fiber and provide complete protein that contains the nine essential amino acids that the body cannot produce.
One ounce of chia (28 g) provides:
Fiber: 9.8 g
Carbohydrates: 12 g
4. Raspberries
Raspberries are rich in various antioxidant compounds powerful, including vitamin C, quercetin, and ellagic acid. Plus, they’re loaded with fiber.
A 1-cup serving of raw raspberries provides:
Fiber: 8 g
Carbohydrates: 15 g
5. Flax seeds
Flax seeds are high in fiber and also provide omega-3s. Various studies have associated the consumption of flax seeds with the reduction of bad cholesterol.
An ounce of flax (28 g) provides:
Fiber: 7.8 g
Carbohydrates: 11 g
6. Collard greens
Collard greens provide fiber and are an excellent source of vitamin K, which is vital for bone health. They also provide vitamin A and vitamin C.
A cup of cooked collard greens provides:
Fiber: 6 g
Carbohydrates: 8 g
7. Brussels sprouts
Brussels sprouts are a low-calorie cruciferous vegetable that provides protein; rich in vitamin C and vitamin K; and also provides fiber.
A cup of cooked Brussels sprouts provides:
Fiber: 4.1 g
Carbohydrates: 11 g