How to Get Enough Fiber in a Low Carb Diet

With the increasing popularity of low-carbohydrate diets, more dieters are experiencing digestive and other difficulties from too little fiber. Though many foods with high fiber also possess moderate to high amounts of carbohydrates, it is possible to get enough fiber in a low-carb diet to maintain or improve your health .

Things You'll Need

• Low-sugar fruits
• Low-starch vegetables
• Flax seed
• Fiber cereal
• Fiber supplement (optional)

Instructions

1. Investigate your diet thoroughly and verify how many carbohydrates you can eliminate for healthy weight loss. When you have lost the desired weight you should be able to increase your carbs to maintain it. Note the difference between foods that are restricted on a diet and those which you should avoid altogether to make the most of your fiber choices. Many diets allow for subtracting dietary fiber from carbohydrate values.

2. Eat complex carbohydrates with a low glycemic index, including low-sugar fruit, low-starch vegetables, some grains and beans. Complex carbs will keep you fuller longer and typically provide more nutrition. Opt for foods with a good fiber to carb ratio to keep on track with both your diet and fiber needs.

3. Incorporate raw and steamed vegetables into your diet more readily and enjoy the freedom of adding sauces and dips to veggies that many diets don't allow. Many of the greens, including but not limited to spinach, collard and turnip greens, and cruciferous vegetables such as broccoli, cauliflower and brussels sprouts make good fiber choices.

4. Investigate new high-fiber cereals and compare labels. Increasingly more choice is available to dieters looking to get enough fiber in a low-carb diet. One example is All-Fiber with extra fiber that is allowed on some of the more popular diets. Experiment with flavoring your cereal with different spices, flavored soy milk and allowable fruits.

5. Add flax seed to your diet to maximize fiber intake and keep carbs low. Conduct additional research on flax seed before adding it to your diet as it is contradicted for some individuals. Gradually add flax to your diet to minimize intestinal distress. Flax seed can become a dietary best friend when looking to get enough fiber on a low-carb diet.

6. Add fiber supplements if you are unable to meet your nutritional needs with food. Though helpful, they generally offer less nutritional benefit and may contain ingredients that block certain nutrients.

Tips & Warnings

• Replace more meat with vegetables for a little fiber boost. Explore the wide variety of internationally grown vegetables to maximize your diet selection.