Top 10 Grain-Free, Low-Carb, High-Fiber Foods
Cait Mizzi, CFNP

The Institute of Medicine (IOM) recommends that adults consume 19-38 grams of fiber per day. The average American, consuming a modernized diet, is only consuming 12-18 grams of fiber per day, falling short of the IOM’s recommendation.

Dietary fiber is often described as either soluble or insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the gastrointestinal tract. This slows down the movement of food through the digestive tract and is helpful for people who tend to have loose stools. Some types of soluble fiber can be fermented by bacteria in the large intestine. Pectin, mucilage and gums are most commonly referred to. When fermented, they produce short-chain fatty acids, like butyrate, which play a critical role in gut health and over-all health.

Insoluble fiber, on the other hand, does not dissolve in water. This tends to speed up the movement of food through the digestive tract and adds bulk to stools. Some types of insoluble fiber are fermentable as well, cellulose and resistant starch for example.

Fiber is almost exclusively found in vegetables, tubers, fruits, grains and legumes; plant foods. Whole, unprocessed forms of these foods are the best dietary source. It is important to consume a diet that contains both soluble and insoluble, as well as fermentable and non-fermentable fibers.

Grains and legumes are often problematic for those with digestive issues, autoimmune disease, allergies or those following a low-carb and/or ketogenic diet, including plenty of non-starchy vegetables, tubers, seasonal fruits, nuts and seeds are the best whole foods to focus on to fulfill needs across the fiber spectrum.

Top 10 Grain-Free, Low-Carb, High-Fiber Foods

#1: Flaxseeds
Also rich in alpha-linolenic acid (ALA), magnesium, phosphorus, copper, manganese, and selenium.
7.6 grams of dietary fiber per ounce

#2: Artichokes
Rich in vitamin C, K, folate, choline, magnesium, potassium, and manganese.
10.3 grams of dietary fiber in one medium sized artichoke

#3: Chia Seeds
Also rich in calcium, phosphorus, manganese, and omega-3 fatty acids.
10.6 grams of dietary fiber per ounce

#4: Avocados
Also rich in vitamin K, folate, vitamin C, potassium, B5, B6 and vitamin E.
13.5 grams of dietary fiber in one large avocado

#5: Pumpkin Seeds
Also rich in zinc, copper, potassium, manganese, and magnesium.
3 grams of dietary fiber per ounce

#6: Raspberries
Also rich in vitamin C, manganese, K, magnesium and potassium.
4 grams of dietary fiber per ½ cup

#7: Broccoli
Also rich in vitamin C, K, folate, manganese, potassium, phosphorus and riboflavin.
2.4 grams of dietary fiber per 1 cup

#8 Cauliflower
Also rich in vitamin C, K, folate, manganese, potassium, phosphorus and magnesium.
2.1 grams of dietary fiber per 1 cup

#9 Cabbage
Also rich in vitamin C, K, B6, folate, manganese and potassium.
2.2 grams of dietary fiber per 1 cup

#10 Macadamia Nuts
Also rich in thiamin, vitamin B6, copper, manganese, phosphorus, iron, zinc and niacin.
4.3 grams of dietary fiber per 50 grams