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Knoleggs.com Nutrition & Supplements News & More High Fiber Low Carb Foods, Vegetables & Fruits

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High Fiber Low Carb Foods, Vegetables & Fruits

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The following is list of high fiber low carb foods, vegetables, and fruits. The healthy foods high in fiber on this list of high fiber foods makes it easy available for you to improve the high fiber foods in your diet. When choosing for the best foods, you should decide whether the foods for babies, kids or adults. The high fiber foods list with fiber content below might help you to reduce the risk of high cholesterol, diverticulosis, constipation, hemorrhoids, high blood sugar,colon cancer, diabetes, obesity, heart disease also pregnancy.

High Fiber Low Carb Foods, Vegetables, and Fruits

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While most people swear by low-carbohydrate food diets, people prefer to sacrifice the high fiber, more vitamins and minerals found in produce. Dietary fiber is an important part of a healthy diet, and this roughage, the parts of plant foods that can not be absorbed or digested by human’s body, can work wonders, based on the Mayo Clinic. Mayo Clinic report that fiber can help you to prevent and relieve constipation, promotes weightloss and reduces the risk of diabetes and heart disease. For your excellent health, you can take 30 to 40 grams per-day from fiber rich foods.

Vegetables Serving Size Fiber (g)
Avocado (fruit) 1 medium 11.8
Beets, cooked 1 cup 2.8
Beet greens 1 cup 4.2
Bok choy, cooked 1 cup 2.8
Broccoli, cooked 1 cup 4.5
Brussels sprouts, cooked 1 cup 3.6
Cabbage, cooked 1 cup 4.2
Carrot 1 medium 2.6
Carrot, cooked 1 cup 5.2
Cauliflower, cooked 1 cup 3.4
Cole slaw 1 cup 4.0
Collard greens, cooked 1 cup 2.6
Corn, sweet 1 cup 4.6
Green beans 1 cup 4.0
Celery 1 stalk 1.1
Kale, cooked 1 cup 7.2
Onions, raw 1 cup 2.9
Peas, cooked 1 cup 8.8
Peppers, sweet 1 cup 2.6
Pop corn, air-popped 3 cups 3.6
Potato, baked w/ skin 1 medium 4.8
Spinach, cooked 1 cup 4.3
Summer squash, cooked 1 cup 2.5
Sweet potato, cooked 1 medium 4.9
Swiss chard, cooked 1 cup 3.7
Tomato 1 medium 1.0
Winter squash, cooked 1 cup 6.2
Zucchini, cooked 1 cup 2.6

 

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 Grains, Beans, Nuts & Seeds  Serving Size Fiber (g)
 Almonds  1 oz 4.2
 Black beans, cooked  1 cup 13.9
 Bran cereal  1 cup 19.9
 Bread, whole wheat  1 slice 2.0
 Brown rice, dry  1 cup 7.9
 Cashews  1 oz 1.0
 Flax seeds  3 Tbsp. 6.9
 Garbanzo beans, cooked  1 cup 5.8
 Kidney beans, cooked  1 cup 11.6
 Lentils, red cooked  1 cup 13.6
 Lima beans, cooked  1 cup 8.6
 Oats, rolled dry  1 cup 12.0
 Quinoa (seeds) dry  1/4 cup 6.2
 Quinoa, cooked  1 cup 8.4
 Pasta, whole wheat  1 cup 6.3
 Peanuts  1 oz 2.3
 Pistachio nuts  1 oz 3.1
 Pumpkin seeds  1/4 cup 4.1
 Soybeans, cooked  1 cup 8.6
 Sunflower seeds  1/4 cup 3.0
 Walnuts  1 oz 3.1

 

Fresh & Dried Fruit Serving Size Fiber (g)
Apples with skin 1 medium 5.0
Apricot 3 medium 1.0
Apricots, dried 4 pieces 2.9
Banana 1 medium 3.9
Blueberries 1 cup 4.2
Cantaloupe, cubes 1 cup 1.3
Figs, dried 2 medium 3.7
Grapefruit 1/2 medium 3.1
Orange, navel 1 medium 3.4
Peach 1 medium 2.0
Peaches, dried 3 pieces 3.2
Pear 1 medium 5.1
Plum 1 medium 1.1
Raisins 1.5 oz box 1.6
Raspberries 1 cup 6.4
Strawberries 1 cup 4.4

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