Despite the jokes that often associate fiber with frequent restroom visits, the fact is that fiber is an important part of our diets –and has more benefits than most people realize
A high-fiber diet can help to reduce the risk of stroke, hypertension, and heart disease. It can help you to keep your blood sugar levels under control, and also reduces your chance of type 2 diabetes. As a bonus, foods that are high in fiber can leave us feeling fuller, longer.
Getting fiber is important, and many people today just aren’t getting enough. In fact, less than 3 percent of Americans are meeting the recommended daily guidelines!
Are you getting enough in your diet? Here’s a look at five sources of fiber that are also relatively low-carb. Enjoy!
- Flax Seeds
Flax seeds are almost all fiber –both soluble and insoluble. While flax seeds can be tricky to eat on their own, they can easily be sprinkled on your cereal or oatmeal in the morning, or added to your smoothie or yogurt. Opt for ground, rather than whole flax seeds for maximum nutritional benefit.
Fiber Profile: 1 tablespoon of ground flax seed has 0.1 grams of carbohydrate and 2 grams of fiber
Bran is loaded with fiber –and relatively low in carbs, making it a great addition to your diet. Try mixing some raw wheat bran into your bread or low-carb muffin recipes for an extra boost of nutrition.
Fiber Profile: 1/2 cup raw wheat bran has 3 grams of usable carb and 6 grams of fiber
Avocados are a super-healthy low-carb food –and one that’s very high in fiber. They’re also packed with vitamins and healthy fats. Enjoy them on their own, add them to salads, or mix them into guacamole for a tasty treat!
Fiber Profile: 1 medium avocado has 3 grams of usable carb and 12 grams of fiber
Broccoli also has plenty of fiber, and is packed with vitamins and goodness. In fact, broccoli is considered one of the world’s healthiest foods. While you may have turned your nose up to broccoli growing up, there are plenty of reasons now why you should dig in today, fiber being one of them!
Fiber Profile: 1/2 cup chopped, cooked broccoli has 1 gram of usable carb and 3 of grams fiber
Lentils are an easy way to get more fiber into your diet. While they’re not low-carb, per se, they do contain complex carbohydrates, which your body absorbs more slowly than simple carbs. You can enjoy lentils in a soup or make lentil patties. No matter how you dice it, they’re delicious and healthy.
Fiber Profile: 1 cup cooked lentils has 40 grams of carbohydrates and 16 grams of fiber
As you can see, there are plenty of tasty and healthy foods that are packed with fiber and low in carbs. Look out for some of these options when making your choices, and start adding more fiber to your diet!
What are your favorite fiber-full foods?