The recommended amount of fiber recommended for consuming is 20 to 35 grams a day. Unfortunately, in Western cultures the daily consumption of fiber is about half of this recommended amount.
The thing about fiber is that you can’t actually digest it. Fiber stays intact as it moves through your digestive tract and its role is to help the bowels get empty, taking with it impurities, harmful bacteria, and toxins. So we need fiber to regulate the bowel regularity and when we don’t consume it we can become constipated and quite ill.
Fiber also lowers risks of cardiovascular disease, because it prevents hypertension, lowers blood glucose levels, reduces LDL cholesterol, and regulates the body weight.
The problem with fiber is that it is contained in foods that are also rich in carbohydrates, for example grains and legumes. So, a diet that is high in carbohydrates cancels out the wonderful properties of fiber.
The tricky part is to get more fiber while consuming fewer carbohydrates. Luckily, there are many foods you can add to your diet that are high in fiber and low in carbohydrates.
Here are some foods that are low in carbs and high in fibers:
Vegetables
Asparagus – 100 grams have 2.1 grams of dietary fiber and 3.38 grams of carbohydrates.
Bok Choy – 100 grams have 1 gram of fiber and 2.18 grams of carbohydrates.
Broccoli Rabe – 100 grams have 2.7 grams of fiber and 2.85 grams of carbohydrates.
Radishes – 100 grams have 1.6 grams of dietary fiber 3.4 grams of carbohydrates.
Spinach – 100 grams have 2.2 grams of dietary fiber and 3.63 grams of carbohydrates.
Swiss Chard – 100 grams have 1.6 grams of dietary fiber and 3.74 grams of carbohydrates.
Zucchini – 100 grams have 1 gram of fiber and 3.11 grams of carbohydrates.
Fruits
Avocados – 100 grams have 6.7 grams of dietary fiber and 8.53 grams of carbohydrates.
Blackberries – 100 grams have 5.3 grams of dietary fiber and 9.61 grams of carbohydrates.
Gooseberries – 100 grams have 4.3 grams of dietary fiber and 10.18 grams of carbohydrates.
Mulberries – 100 grams have 1.7 grams of dietary fiber and 9.8 grams of carbohydrates.
Nectarines – 100 grams have 1.7 grams of dietary fiber and 10.55 grams of carbohydrates.
Peaches – 100 grams have 1.5 grams of dietary fiber and 9.54 grams of carbohydrates.
Strawberries – 100 grams have 2 grams of dietary fiber and 7.7 grams of carbohydrates.
Star Fruit – 100 grams have 2.8 grams of dietary fiber and 6.73 grams of carbohydrates.
Tomatoes – 100 grams have 1.2 grams of dietary fiber and 3.9 grams of carbohydrates.
Seeds and Bran
Chia Seeds – 1 tablespoon has approximately 5.2 grams of dietary fiber and 6 grams of carbohydrates.
Flax Seeds – 1 tablespoon has approximately 2.8 grams of dietary fiber and 3 grams of carbohydrates.
Pumpkin Seeds – 100 grams have 6 grams of dietary fiber and 10.71 grams of carbohydrates.
Rice Bran – 1 tablespoon has 1.5 grams of dietary fiber and 3.7 grams of carbohydrates.
Wheat Bran – 1 tablespoon has 1.6 grams of dietary fiber and 2.3 grams of carbohydrates.
The Bottom Line on Fiber and Carbs
Keeping your colon moving along smoothly is not the only benefit of fiber. Even though, this is necessary for overall health, fiber does so much more, especially when you are cutting back on carbs. Fiber lowers the negative impact of the consumption of sugar and starch on blood glucose levels.
A high-fiber diet reduces the risk for developing pre-diabetic conditions, type II diabetes, obesity, heart disease, and gastrointestinal disorders and cancers.
The daily recommended amount for adults should be minimum 20 to 35 grams of fiber. This will be very easy for you if incorporate more of the foods outlined above into your diet. Also, try cutting back on simple carbohydrates from your diet, this will also help you a lot. The grains you consume should be unrefined and whole and the legumes should be soaked and cooked well. The best way to consume nuts and seeds is in raw form.
Exclude all of the white or castor sugar and replace it with stevia, pure maple syrup, or raw honey. Cutting of processed foods would be ideal, but is not so simple to accomplish. Organic produce and pasture raised proteins are the best way to go.
Before undergoing on this kind of diet it is advised to speak with a healthcare professional or nutrition expert. Also, it is a good idea to perform a simple blood test, such as a lipid panel to determine cholesterol and triglyceride levels.
