Medically reviewed on Aug 16, 2023 by Jillian Foglesong Stabile, MD, FAAFP. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.
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Determining what kind of diet will most effectively help you meet your health goals can be challenging. This may be true whether you’re new to nutrition or have been experimenting with different approaches to eating for years.
High-fiber, low-carbohydrate diets are often adopted by people seeking to lose weight or help stabilize their blood sugar.1 However, there are various benchmarks of carbohydrates to aim for. These depend on your weight loss goals, any conditions you’re living with (e.g. type 2 diabetes), and your healthcare advisor’s guidance.
Below, we’ll explain the health benefits of a high-fiber, low-carbohydrate diet. We’ll also introduce some ingredient staples you’ll want to keep on the menu if you think it might be right for you.
A low carbohydrate diet is an approach to eating where an individual limits their consumption of carbohydrates.  People who adhere to this diet tend to opt for protein- or fat-rich foods.
Generally speaking, this looks like :
Alternatively, moderate-carbohydrate diets include somewhere between 26% and 44% carbohydrates each day.
The golden rule for adhering to a high-fiber, low-carbohydrate diet is to choose whole ingredients and reduce your intake of very sweet foods. Replacing highly processed, packaged foods with whole produce is one of the easiest ways to stock your kitchen accordingly.
Take a look at our top five suggestions for high fiber, low carb foods to add to your grocery list.
Beans and legumes are excellent sources of fiber and protein, though they tend to be higher in carbohydrates.2 However, for a low-carb diet like the keto diet, it’s still possible to enjoy them in moderate amounts. 
Some of the highest-fiber ingredients include:
Every diet should include vegetables, as they possess a lot of fiber, as well as essential nutrients. While some can be higher in carbohydrates, like starchy squash or potatoes, others contain lower net carbohydrates and a lot of fiber. 
Some of the best choices for high fiber foods include:
Breads, pastas, and other grains have a reputation for being off-limits on low-carb diets. However, many people can eat grains in moderation so long as they opt for complex carbohydrate alternatives (with permission from their healthcare provider).
Some healthy options include :
People trying out a low-carb diet will often swap simple refined carbohydrates, like candy, for fruits. While fruits contain high amounts of sugar (known as fructose), they’re nevertheless an important part of a healthy diet in moderate amounts.
One of the best ways to choose high-fiber, low-carb fruits is to opt for berries. These tend to have a high water content, helping you to feel full. They also have lots of fiber and good-for-you vitamins. Some optimal choices include:
Citrus is also an excellent choice for people aiming to reduce their sugar intake. Kiwi and grapefruit are two excellent options, though they tend to have more sugar than berries. People who have type 2 diabetes can also enjoy fruits like :
Nuts and seeds, like chia and flax seeds, contain some of the healthiest fats available in nature. They can also be an important feature of some low-carb diets like the keto diet. Some of the highest-fiber nuts and seeds include :
While avocado is considered a fruit, it’s often grouped within the nuts and seeds category because it’s also an excellent source of fat and fiber.  In fact, one medium avocado contains about 10 grams of fiber. 
Avocados also have a low glycemic index compared with many other nutrient dense foods. This makes them excellent for reducing impact on blood sugar.  People who have or are at risk of developing type 2 diabetes are often encouraged to enjoy avocados for this reason. 
Low-carbohydrate diets are primarily intended to help individuals control their blood sugar levels.  They’re also prescribed to individuals who :
While researchers and healthcare experts aren’t sure precisely how low-carb diets work to help people lose weight, they’re considered more effective than most other approaches to eating because :
When designing a supportive diet, it’s important to recognize that carbohydrates are one of three macronutrients essential for human health (the other two are protein and fat).
You can divide carbohydrates into four main categories :
Distinguishing simple vs. complex carbs will help you eat even healthier. Complex carbohydrates are better for your body than simple ones, and complex natural carbohydrates are generally considered better for your body than complex refined ones. As such, you’ll notice many of the best high fiber, low-carb foods still contain carbohydrates.
Remember, for most people, it’s not a good idea to drastically limit your consumption of carbohydrates unless instructed by a healthcare provider.  Certain health conditions may warrant a very low-carb approach (like the “keto” diet) under medical supervision.  These include :
But for most people, the task is to balance your plate by choosing the most nutritious, glucose-friendly carbohydrates available.
Fiber, also known as “bulk” or “roughage,” is an important part of a healthy diet.11 It consists of two types—soluble and insoluble—neither of which your body will absorb.11 For this reason, fiber helps you feel fuller for longer without adding to the calories you eat in a day. 
Additionally, fiber serves to :
The following daily fiber benchmarks are recommended for the average person :
It’s rare to ingest too much fiber daily, as bulk tends to decrease appetite.11 However, if you find yourself developing digestive issues like gas, bloating, or constipation, reach out to a trusted healthcare provider.  They can help you rework your diet to ensure you achieve the daily fiber you need to stabilize your blood glucose levels and meet the next milestone on your path to well-being.
Whether you're looking to boost fiber intake or create a balanced diet for healthy eating habits, it's beneficial to understand how these compounds work. Designing an ideal diet for your lifestyle can feel overwhelming with so many variables to consider. Luckily, Everlywell is committed to giving you the tools you need to see your current picture of nutritional health more clearly so that you can achieve better health outcomes in the future.
With Everlywell, you can conveniently access everything from metabolic health assessments to one-on-one meetings with telehealth experts in weight management—all from the comfort of your own home. Our new virtual Weight Care+ program even provides GLP-1 prescription services to qualified candidates looking to lose weight and improve their quality of life.
Find out how you can get started by contacting Everlywell today.