7 High-Fiber, Low-Carb Foods That Will Transform Your Diet

Are you trying to boost your fiber intake without packing on carbs and protein? You’re not alone. Whether you’re following a keto diet, managing diabetes, or simply seeking a lighter way to support gut health, finding foods that are high in fiber but low in carbs and protein can feel like searching for a needle in a haystack.

But here’s the good news: such foods do exist, and when incorporated smartly into your diet, they can do wonders for your digestion, weight management, and even energy levels.

Let’s break down the best foods that offer fiber with minimal carbs and protein — and why they deserve a spot in your pantry or fridge.

Contents

1 Why Focus on High-Fiber, Low-Carb Foods?
2 What Makes a Food High in Fiber and Low in Carbs and Protein?
3 Here Are 7 High-Fiber, Low-Carb, Low-Protein Foods Worth Adding to Your Diet
4 Key Takeaways for Your Low-Carb, High-Fiber Goals
5 The Bottom Line
6 FAQs

Why Focus on High-Fiber, Low-Carb Foods?

Fiber is essential, but often overlooked in many modern diets. It keeps your digestive system running smoothly, supports heart health, regulates blood sugar, and helps you feel fuller for longer.

But when you’re watching your carbs or trying to avoid excess protein — like on a low-carb, keto, or plant-based plan — not all fiber-rich foods make the cut. Many whole grains, legumes, and fruits that are packed with fiber are also loaded with carbs.

That’s why it’s important to identify fiber-rich foods that won’t disrupt your macronutrient goals.

What Makes a Food High in Fiber and Low in Carbs and Protein?

We’re looking for foods that:

Contain 5 grams of fiber or more per serving
Have low net carbs (total carbs minus fiber)
Offer minimal to no protein

These foods are perfect for those who want to nourish their gut without spiking their blood sugar or increasing protein intake.

Here Are 7 High-Fiber, Low-Carb, Low-Protein Foods Worth Adding to Your Diet

1. Psyllium Husk

The ultimate fiber powerhouse.

Psyllium husk is a form of soluble fiber made from the husks of the Plantago ovata plant’s seeds. It’s virtually pure fiber, with zero net carbs and almost no protein.

Nutrition per tablespoon (9g):

Fiber: 7g
Net Carbs: 0g
Protein: 0g

How to use it:

Stir into water or smoothies
Add to low-carb baking recipes as a binder
Use it as a thickener in soups or stews

Pro tip: Start slow to avoid bloating. Psyllium absorbs a lot of water, so always hydrate well.

2. Flaxseeds (Whole or Ground)

Tiny seeds, massive fiber benefits.

Flaxseeds are nutrient-dense, rich in omega-3s, and loaded with fiber. Most of their carbs are fiber, which makes them keto-friendly and ideal for digestive health.

Nutrition per tablespoon (10g):

Fiber: 2.8g
Net Carbs: 0.1g
Protein: 1.3g

Best uses:

Add to smoothies or yogurt
Mix into low-carb bread or muffins
Sprinkle on salads

Quick tip: Use ground flaxseed for better absorption of nutrients.

3. Chia Seeds

A fiber-rich food with a jelly-like twist.

Chia seeds absorb up to 12 times their weight in water and create a gel-like texture — excellent for hydration and digestive health.

Nutrition per tablespoon (12g):

Fiber: 5.5g
Net Carbs: 1g
Protein: 2g

While they do contain some protein, it’s minimal compared to their fiber load.

How to enjoy them:

Make chia pudding with almond milk
Use as an egg replacement in vegan baking
Add to smoothies for a fiber boost

4. Avocados

Creamy, satisfying, and surprisingly low in carbs.

Avocados are technically a fruit, but unlike most fruits, they’re low in sugar and high in fiber and healthy fats.

Nutrition per half avocado (100g):

Fiber: 7g
Net Carbs: 2g
Protein: 1g

Perfect in:

Salads
Guacamole
Sliced on low-carb toast

Did you know? Avocados are also rich in potassium, magnesium, and heart-healthy monounsaturated fats.

5. Artichokes

Nature’s detox booster.

Artichokes are one of the highest-fiber vegetables you can eat — and most of their carbs come from fiber.

Nutrition per medium artichoke (120g):

Fiber: 7g
Net Carbs: 4g
Protein: 3.5g

While they do contain a bit of protein, their high fiber-to-carb ratio makes them a great option.

Try them:

Steamed with olive oil and lemon
Roasted with garlic
Blended into dips

6. Cabbage (Raw or Fermented)

Crunchy, low-carb, and great for your gut.

Cabbage is an underrated fiber source — especially when fermented into sauerkraut or kimchi, which adds gut-friendly probiotics.

Nutrition per cup shredded (89g):

Fiber: 2g
Net Carbs: 2g
Protein: 1g

Great in:

Slaws and salads
Stir-fries
Lettuce wraps

Bonus tip: Fermented versions improve digestion and enhance nutrient absorption.

7. Leafy Greens (Spinach, Kale, Swiss Chard)

Low-calorie, high-impact nutrition.

Leafy greens are staples in any health-conscious diet. They offer moderate amounts of fiber, barely any carbs, and a host of vitamins.

Nutrition per cup raw spinach (30g):

Fiber: 0.7g
Net Carbs: 0.4g
Protein: 0.9g

Not the highest in fiber, but due to their low calorie and carb content, you can eat a lot of them — and they add up.

Top ways to eat them:

In green smoothies
As salad bases
Lightly sautéed with olive oil

Key Takeaways for Your Low-Carb, High-Fiber Goals

If you’re trying to up your fiber intake without racking up carbs or protein, you’ve got options — and they’re better than you think.

Here’s what to keep in mind:

Psyllium husk is king for pure fiber
Seeds like flax and chia are great add-ins for smoothies and baking
Whole foods like avocado and artichokes give you both fiber and healthy fats
Leafy greens and cabbage support gut health while staying super low in carbs

The Bottom Line

Finding foods that are high in fiber but low in carbs and protein doesn’t have to feel like an impossible mission. With just a little know-how and smart pantry planning, you can keep your digestion smooth, your blood sugar balanced, and your carb count in check.

Now’s the time to rework your grocery list, rethink your snacks, and reclaim your gut health — one fiber-rich bite at a time.

FAQs

Can I eat fiber supplements on a low-carb diet?

Yes, many fiber supplements like psyllium husk or inulin are virtually carb-free and safe for keto or low-carb diets.

What’s the difference between soluble and insoluble fiber?

Soluble fiber dissolves in water and helps lower cholesterol and stabilize blood sugar.
Insoluble fiber adds bulk to stool and aids in regular bowel movements.

Both are important — and many of the foods listed above offer a mix of both types.