How to Get Enough Fiber on a Low Carb Diet

How to Get Enough Fiber on a Low Carb Diet

To get enough fiber on a low carb diet, you must consistently eat 25 grams (for women) or 38 grams (for men) of fiber per day. This is achieved by prioritizing specific low-carb foods like avocados, chia seeds, flax seeds, and non-starchy vegetables such as broccoli and leafy greens. The core strategy is to focus on whole foods that are naturally high in fiber and low in net carbs.

This approach works for anyone on a ketogenic or general low-carbohydrate diet who experiences digestive issues like constipation or wants to improve gut health. It is less critical for those on cyclical carb diets who have regular high-fiber days. The key is shifting focus from simply removing carbs to intentionally adding back the right kinds of fibrous foods. Here's why this works.

Why Low Carb Diets Often Lack Fiber

Many people who start a low-carb diet make a simple mistake. They focus entirely on subtracting foods like bread, pasta, rice, and fruit. While this effectively cuts carbohydrates, it also removes major sources of dietary fiber. This oversight is the primary reason people experience constipation and other digestive problems within weeks of changing their diet. The solution is not to abandon the diet but to rebuild it with fiber-rich, low-carb alternatives.

Most people also misunderstand how fiber relates to carbohydrates. Fiber is technically a carbohydrate, but it's indigestible. Your body cannot break it down for energy, so it doesn't impact blood sugar levels the way sugars and starches do. This is why we use the concept of 'net carbs' to guide food choices. The formula is simple: Total Carbohydrates - Fiber = Net Carbs. For example, a medium avocado has about 12 grams of total carbs and 10 grams of fiber. Its net carb count is only 2 grams, making it an ideal food for this way of eating.

The counterintuitive insight is this: success on a low-carb diet isn't just about what you remove, it's about what you strategically add. By focusing on net carbs instead of total carbs, you can eat a significant amount of fiber without compromising your diet's goals. This not only solves digestive issues but also improves satiety, helping you feel fuller for longer and manage hunger more effectively. Here's exactly how to do it.

Tired of guessing? Track it.

Mofilo tracks food, workouts, and your purpose. Download today.

A 3-Step Plan to Increase Your Fiber Intake

This method provides a structured way to ensure you meet your daily fiber needs without guesswork. It involves setting a clear target, knowing which foods to eat, and tracking your progress consistently.

Step 1. Set Your Daily Fiber Target

First, you need a number to aim for. The general recommendation is a minimum of 25 grams of fiber per day for women and 38 grams for men. If you are currently eating very little fiber, do not jump to this target overnight. A sudden increase can cause gas and bloating. Instead, increase your intake by about 5 grams every two to three days. This gives your digestive system time to adapt. For example, if you currently eat 10 grams per day, aim for 15 grams for a few days, then 20 grams, and so on, until you reach your goal.

Step 2. Identify High-Fiber, Low-Carb Foods

Next, you need to know which foods to build your meals around. Instead of relying on a few staples, having a comprehensive list allows for variety and sustained success. The key is to select foods where the fiber content is high relative to the total carbohydrates. We've compiled a categorized list below to serve as your definitive guide.

Step 3. Track Your Daily Intake

Knowledge without action is useless. You must track your fiber intake to know if you are hitting your target. At first, this might seem tedious, but it is the only way to ensure you are consistent. You can start with a simple pen and paper or a spreadsheet. At the end of each day, add up the fiber from the foods you ate. This manual process helps you learn the fiber content of common foods.

However, manual tracking can become time-consuming. Looking up nutritional information for every single item takes effort. This is where technology can create a shortcut. An app like Mofilo simplifies the process. You can scan a barcode, snap a photo of your meal, or search its database of 2.8 million verified foods. It automatically calculates your total fiber and net carbs for the day, turning a 5-minute task into a 20-second one.

Your Definitive List of Low-Carb, High-Fiber Foods

Here is a categorized list of the best fiber sources that fit perfectly into a low-carb or ketogenic diet. Focus on incorporating a few of these into every meal.

Nuts and Seeds (per 2 tablespoons)

• Chia Seeds: 10g fiber, 2g net carbs
• Flax Seeds (ground): 6g fiber, 0.5g net carbs
• Psyllium Husk: 7g fiber, 1g net carbs
• Almonds (slivered): 4g fiber, 2.5g net carbs
• Pumpkin Seeds: 2g fiber, 1.5g net carbs

Non-Starchy Vegetables (per 1 cup, chopped)

• Broccoli: 5g fiber, 6g net carbs
• Cauliflower: 3g fiber, 5g net carbs
• Brussels Sprouts: 4g fiber, 6g net carbs
• Asparagus: 3.5g fiber, 4g net carbs
• Spinach (cooked): 4g fiber, 1g net carbs
• Kale: 2.5g fiber, 5g net carbs

Low-Carb Fruits

• Avocado (1 medium): 10g fiber, 2g net carbs
• Raspberries (1 cup): 8g fiber, 7g net carbs
• Blackberries (1 cup): 7.5g fiber, 6g net carbs

Other Excellent Sources

• Unsweetened Shredded Coconut (1/4 cup): 4g fiber, 2g net carbs
• Cacao Nibs (2 tablespoons): 5g fiber, 2g net carbs

3 Simple High-Fiber, Low-Carb Recipes

Knowing the foods is one thing; turning them into easy meals is another. Here are three simple recipes to get you started.

1. 2-Minute High-Fiber Chia Pudding

This is the perfect make-ahead breakfast or snack.

• Ingredients: 2 tbsp chia seeds, 1/2 cup unsweetened almond milk, 1/2 tsp vanilla extract, optional low-carb sweetener (like stevia or erythritol).
• Instructions: Combine all ingredients in a jar or bowl. Stir well to break up any clumps. Let it sit for 5 minutes, then stir again. Cover and refrigerate for at least 2 hours or overnight. Top with a few raspberries before serving.
• Fiber Count: Approximately 11 grams.

2. The Ultimate Low-Carb Green Smoothie

Get a massive dose of fiber and nutrients in one glass.

• Ingredients: 1 large handful of spinach, 1/2 medium avocado, 1 tbsp ground flaxseed, 1 scoop of your favorite low-carb protein powder, 1 cup of water or unsweetened almond milk.
• Instructions: Place all ingredients in a blender. Blend on high until smooth and creamy. Add more water if it's too thick.
• Fiber Count: Approximately 10 grams.

3. Quick Garlic Roasted Broccoli

A simple, delicious side dish for any meal.

• Ingredients: 1 head of broccoli (cut into florets), 1 tbsp olive oil, 1/2 tsp garlic powder, salt, and pepper to taste.
• Instructions: Preheat your oven to 400°F (200°C). Toss the broccoli florets with olive oil, garlic powder, salt, and pepper on a baking sheet. Spread them in a single layer. Roast for 15-20 minutes, or until tender and slightly crispy on the edges.
• Fiber Count: Approximately 5-6 grams per serving.

Sample 1-Day High-Fiber Meal Plan (~30g Fiber)

Here’s how a full day of high-fiber, low-carb eating can look. This plan is designed to meet the 25-gram minimum for women.

• Breakfast (8 AM): 2-Minute High-Fiber Chia Pudding topped with 1/4 cup of raspberries.
• *Fiber: ~12 grams*
• Lunch (1 PM): Large salad made with 3 cups of mixed greens, grilled chicken breast, 1/2 sliced avocado, and 1 oz of slivered almonds with an olive oil vinaigrette.
• *Fiber: ~10 grams*
• Dinner (7 PM): Baked salmon fillet served with 1 cup of garlic roasted broccoli.
• *Fiber: ~6 grams*
• Snack (Optional): A handful of pecans or a few celery sticks with almond butter.
• *Fiber: ~2-3 grams*

Daily Total: Approximately 30-31 grams of fiber.

What to Expect When You Increase Fiber

When you begin to intentionally increase your fiber intake, you can expect changes within the first week. The most immediate benefit is improved digestive regularity. However, it is critical to also increase your water intake. Fiber works by absorbing water in your gut, which helps form stool. Without enough water, increasing fiber can actually worsen constipation. Aim for at least 8-10 glasses of water per day.

In the first few days, you might experience some bloating or gas as your gut bacteria adjust to the new level of fiber. This is normal and usually subsides within a week. If discomfort persists, it means you increased your intake too quickly. Simply reduce your fiber intake for a few days and then begin increasing it more slowly. Good progress looks like consistent, comfortable digestion without the urgency or bloating associated with poor gut health.

After a few weeks of consistently hitting your fiber target, you should notice other benefits. Many people report feeling fuller after meals and having fewer cravings. This is because fiber slows down digestion, promoting stable energy levels. Remember that this is a long-term habit, not a temporary fix. The goal is to build a sustainable eating pattern that supports both your low-carb goals and your overall health.

Frequently Asked Questions

How do I calculate net carbs?

To calculate net carbs, you take the total grams of carbohydrates in a food and subtract the grams of fiber. For foods with sugar alcohols, you may also subtract those. The formula is Total Carbs - Fiber = Net Carbs.

What are the best low-carb vegetables for fiber?

Leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, and others like asparagus and bell peppers are excellent choices. They provide a high amount of fiber relative to their low net carb count.

Are fiber supplements okay on a low-carb diet?

Yes, supplements like psyllium husk or acacia fiber can be helpful. However, it is always better to get fiber from whole foods first, as they also provide essential vitamins and minerals. Use supplements to fill small gaps, not as your primary source.

You read this far. You're serious.

Track food, workouts, and your purpose with Mofilo. Download today.