Dietitians Say These Are The Best High-Fiber Foods To Eat On A Low-Carb Diet Foods High Vitamin C Low Sugar

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vary depending on gender and age, but on average, you want to aim for about 25 to 35 grams a day. These 15 foods (that aren’t sky-high in carbs) will put you well on your way.

1 Collard greens

1 cup: 4 g carbs, 4 g fiber

Super low in calories and very high in fiber (plus , an essential nutrient for prenatal ladies!), collard greens are a bit underrated but rich in nutrients and super satisfying.

Fill up: To add a little bit of a punch, sautée them in a pan with onions and garlic, suggests Dana Hunnes, RD, PhD, a senior dietitian at Ronald Reagan-UCLA Medical Center. Or, sub in collard greens instead of a wheat wrap in your turkey sandwich for a lower-calorie alternative, suggests Scarlata.

2 Frozen spinach

1 cup: 4 g carbs, 3 g fiber

“Popeye had it right. Spinach is a nutritional powerhouse rich in many nutrients including lutein and zeaxanthin, two key phytonutrients that are important for eye health,” says Scarlata. It’s also low in calories, high in fiber, folate, and . Mix in your favorite fruits and a protein source (a nut butter, for example) for a well-balanced sip. Add a little bit of lemon—you’ll absorb more of the iron from the spinach, Hunnes notes.

3 Kimchi

1 cup: 4 g carb, 2.4 g fiber

Fermented foods are a true boon to the GI system, serving as a good food source of for the microbes in your gut, explains Hunnes.

Fill up: Since kimchi gives a nice tang to whatever you’re eating, use it as a condiment with scrambled tofu or eggs, on a vegan burger, or even with vegetable sushi, suggests Hunnes.

4 Avocado

1/3 medium fruit: 5 g carbs, 4 g fiber

“Avocado is the only fruit that provides a nice dose of heart healthy fats and many minerals and vitamins, too,” says Scarlata.

They’re also filled with phytonutrients that improve eye health and might decrease cancer risk, explains Brian St. Pierre, RD, director of performance nutrition at .

Fill up: Add to wraps, sandwiches, smoothies, salads, or omelets. Smash avocado flesh onto whole grain toast for a flavorful, nutrient-dense, and fiber-rich breakfast. Top with a poached egg for a protein boost, suggests Scarlata.

5 Canned hearts of palm

1 cup: 7 g carbs, 3.5 g fiber

This is one canned food dietitians can get behind: “Hearts of palm are an inexpensive, convenient food that’s a secret nutritional powerhouse,” says , and iron. *Adds to grocery list.*

Fill up: “Vegetarians love hearts of palm as a meat substitute (it can look a lot like crab when it’s shredded) and also is tasty when seared,” says Friedman.

6 Almonds

1/4 cup: 8 g carbs, 4.5 g fiber

These popular nuts are a trifecta of fiber, , and satiating healthy fats—a good snack pick whether you’re at home or on the go. (Did we mention they’re also full of heart-healthy fats, zero cholesterol, zero sodium, and are a great source of vitamin E & magnesium?)

Fill up: You could snack on them solo, but Hunnes favors enjoying them as nut butter. Make your own, it’s simple: “Get a blender and simply pulverize them!” she says.

7 Artichoke hearts

1/2 cup boiled: 9.5 g carbs, 4.8 g fiber

It might not be the most inviting vegetable (how do I eat it?) but artichokes are packed with antioxidants and phytonutrients that fight free radicals and are even makes them an important pick for vegetarians, too.

Fill up: Eat them whole with a squeeze of lemon or serve marinated as an appetizer or side when you’re low on veggies, says Friedman.

8 Brussels sprouts

6 Brussels sprouts: 8 g carbs, 3 g fiber

These easy-to-make cabbage-like sprouts are a solid source of vitamins C and K, folate, and beta-carotene (the precursor to vitamin A), says Scarlata.

Fill up: Cut the sprouts in half, trim the ends, wash and dry them, drizzle with olive oil, add salt and pepper, and roast them up until they’re slightly browned and crispy. Voila! “ also makes a great salad filler and can be purchased pre-shaved for your convenience,” says Scarlata.

9 Winter squash

1 cup: 10 g carb, 2.2 g fiber

Packed with water and, per serving size, a respectable amount of fiber—both good for satiation—hearty squash will fill you up while also providing does the trick.

10 Chia seeds

2 tablespoons: 12 g carbs, 10 g fiber

Onions, garlic, and beans are rich in rapidly fermentable fibers—the kind that make you, well, you know the saying. and magnesium, too.

Fill up: You can add chia seeds to your smoothie or oatmeal for a quick fiber boost, but Scarlata suggests making homemade chia pudding for a sweet treat. Mix 1/2 cup chia seeds and 1 1/2 cup of a milk of your choice, 1 teaspoon vanilla extract, and 2 tablespoons maple syrup. Seal the ingredients in a jar, shake, and store it in the refrigerator (shaking occasionally in the first four hours) for six to eight hours.

11 Raspberries

1 cup: 14 g carbs, 8 g fiber

You can get one-third to one-fourth of your daily fiber needs from this fruit. Plus, the little red berries are rich in antioxidants and anti-inflammatory compounds, which may help boost fat-burning and decrease cancer risk, says St. Pierre. Even more: While all fruits and veggies contain phytonutrients, many have the most beneficial types in small amounts, so you’d need to eat a lot to benefit. Raspberries are an exception. “They contain these beneficial compounds in amounts large enough to cause a host of beneficial body responses,” he explains.

Fill up: Toss them in smoothies, sprinkle them on cottage cheese or Greek yogurt, or simply eat them on their own.

12 Edamame

1 cup: 12 g carbs, 5 g fiber

We could all use more plant-based protein. “They’re healthy for our body, our gut (fiber!), and for the environment as they produce significantly less greenhouse gases than the equivalent amount of protein in meat,” says Hunnes. Edamame is chock-full of protein with 8 g per cup.

Fill up: Snack on ‘em like nuts if they’re roasted, in a salad steamed, in a soup, or as hummus. “Just whir it up in a food processor with garlic, good olive oil, and perhaps even artichoke hearts,” suggests Hunnes.

13 Pumpkin seeds

1/2 cup raw: 16 g carb, 12 g fiber

With a chewy texture and a subtly sweet flavor, have linked pumpkin seed oil with heart health and lower blood pressure, says Friedman.

Fill up: Buy them in bulk then portion what you need, suggests Friedman. “I love to toast pumpkin seeds and add them to salads. They’re great in a homemade trail mix or atop morning yogurt or oatmeal,” she says.

14 Lentils

1/2 cup cooked: 20 g carbs, 8 g fiber

Fiber-rich lentils contain 9 g protein per serving, along with a wide array of vitamins and minerals. “Lentils contain such a rich abundance of fiber and minerals, like folate and magnesium, that they help heart health in a whole bunch of ways,” says St. Pierre, such as improving blood fats and relaxing blood vessels.

Fill up: They’re a great alternative to beans, as they don’t have to soak and they cook quickly. “My favorite way to eat them is in a lentil stew, but they can be a fantastic starchy side, mixed with less-fibrous grains like quinoa or rice, or used as salad toppings,” says St. Pierre.

15 Pears

1 medium pear: 27 g carbs, 6 g fiber

Too sugary, you say? An incredible fiber content paired with potent phytonutrient content make pears a healthy choice despite the sugar, says St. Pierre.

Fill up: Eat them whole, add to smoothies, or top Greek yogurt or oatmeal. Pro tip: Keep the skins on! Recent suggests that pears can help decrease risk of type 2 diabetes more than other fruits and vegetables, perhaps due to the types and amounts of phytonutrients in the skin, St. Pierre says.

Freelance Writer Cassie Shortsleeve is a skilled freelance writer and editor with almost a decade of experience reporting on all things health, fitness, and travel.

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