19 High-Fiber, Low-Carb Recipes for Weight Loss (2024)

FAQs

What foods are high in fiber but low in calories and carbs? ›

Our results support the benefits of a high-carbohydrate, high-fiber, low-fat diet in the context of overall calorie reduction leading to weight loss, which may prevent diabetes in high-risk individuals.

Getting Enough Fiber on Keto is Important

Based on the recommended fiber intake, you should aim for at least 25 grams per day. However, because some people tend to get digestive issues with higher amounts, it's a good idea to start with a smaller amount and adjust over time based on your tolerance.

However, some carbs can't be broken down into individual sugars, whereas others are only partially broken down and absorbed. These include fiber and sugar alcohols. Because of this, most fiber and sugar alcohols can be subtracted from total carbs when calculating net carbs.

Eating more soluble fiber can also help you lose belly fat and prevent belly fat gain. One study linked a 10-gram increase in daily soluble fiber intake to a 3.7% lower risk of gaining belly fat ( 2 ). Several other studies also show that people who eat more soluble fiber have a lower risk of belly fat ( 5 , 6 ).

Psyllium Husk Is Being Called the 'Poor Man's Ozempic'—Can It Really Help You Lose Weight?

Studies suggest that taking Metamucil may help reduce hunger, enhance feelings of fullness, and increase weight loss. Still, Metamucil and similar fiber supplements should not be used as a weight loss product.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Macros: 33% carbs, 33% protein, 33% fat. Who is the Even Split diet for? This diet is generally for people who want to track carbs. This diet has a small impact on balancing blood sugar and insulin levels.

Are eggs high in fiber? ›

Higher intakes of dietary fibre are associated with a lower risk of heart and circulatory disease, type 2 diabetes and some cancers. Animal products such as meat, fish, eggs and dairy products, like cheese and yoghurt, don't contain any fibre.

Peanuts and peanut butter are rich in soluble and insoluble dietary fibers, both of which help support regular bowel movements and improve constipation ( 3 , 4 ). Just two tablespoons (32 grams) of natural peanut butter contains 3 grams of fiber, equivalent to about 10% of your daily fiber needs ( 5 , 6 ).

Most low-calorie, high-fiber foods are vegetables including lettuce, celery, okra, radishes, asparagus, broccoli, and carrots.