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Most of us don’t get enough dietary fiber from the daily foods we eat and following a low-carb diet makes the task even more challenging. While experts recommend consuming approximately 21 to 25 grams (women) to 30 to 38 grams (men) of fiber a day from a variety of foods, the typical American averages just 15 grams — and “low carb-ers” even less! 
Eliminating whole grains, legumes, most fruits, many vegetables and other sources of carbohydrates can make meeting dietary fiber goals difficult. But, if you choose the right low-carb high-fiber foods, you can be well on your way to a daily fiber gold star – and get to eat a few unexpected things in the process (like this beautiful salad that I calculated to meet MY needs with about 3/4 the daily fiber requirement just for 12g net carb)! Read on to discover how easy it is to ramp up your roughage with these 10 High Fiber Foods for Low Carb Diets.
Whether you are following a strict ketogenic diet or a more moderate low-carb plan such as Atkins or Zone, or lower-carb, higher protein versions of Paleo and Whole30, consuming enough dietary fiber should be a priority. Loading up on just fats and proteins can leave you feeling slow and sluggish in many ways, including slower digestion and bowel movements – but fiber helps move things along! In addition to preventing occasional constipation, dietary fiber also benefits your digestive health by feeding the good bacteria in your gut, managing blood sugar and cholesterol.
10 High Fiber Foods for Low Carb Diets (Ideas to Get Fiber on a Keto Diet) 
Chia Seeds: 11 grams dietary fiber, 2 grams net carb per ounce (3 Tbsp.)
These tiny oval seeds from the Salvia hispanica plant also offer protein, omega-3 fats and are a source of calcium and iron. The fiber net carb ratio is one of the best! Making a chia pudding by soaking chia seeds in a liquid (along with other ingredients) is a very popular way to use chia seeds. Check out one of my favorite low carb chia seed recipes, Raspberry Coconut Chocolate Chia Pudding. A bonus is that this chia pudding also includes raspberries and coconut, two other items in my repertoire for getting fiber in low-carb diets. Other ideas include to toss chia seed into overnight oats, add to pureed fruit to make sugar-free jams and syrups; use in low-carb cracker recipes, or even stir a teaspoon or two into a bottled purchased vinaigrette for an unexpected fiber boost!
Flaxseeds: 2 grams dietary fiber, 0.2 net carbs per 1 Tablespoon
Similar to tiny chia seeds in appearance, flaxseeds (sometimes called linseeds) are an excellent source of dietary fiber for low carb and keto diets, along with having omega fats and plant protein. Sprinkle flaxseeds on salads, toss in smoothies, or use ground flaxseed meal as the “breading” on chicken tenders and fish filets. Check out this delicious Acai Flax Master Smoothie Bowl for inspo.
Mushrooms: 2 grams dietary fiber, 1 gram net carb per sliced cup
Mushrooms are magical, in more ways than just being a low carb, high fiber food. Mushrooms are also low calorie and rich in other nutrients including copper, potassium, magnesium, zinc and a number of B vitamins such as folate. Whether you choose portobello, shiitake, crimini or another variety of mushroom, this versatile fungus can be the flavor star of nearly any savory recipe, or a supporting flavor cast member. Eat this fiber rich food raw on a salad, toss into a stir fry, stick on a skewer and grill, or grind them up and add to ground meat recipes for a fiber boost! Check our my low carb mushroom recipes – Mini Mushroom Egg Bakes and Beef Hidden Mushroom Chili
Avocados: 3 grams dietary fiber0 net carbs per 1/3 of a medium avocado
Avocado makes everything better, right?! This rich, creamy and nutrient-dense superfood is not only a high fiber, low carb food but also provides mono- and polyunsaturated fats—the beneficial kinds of that hat can help lower cholesterol and reduce heart-disease risk. There seem to be unlimited ways to add more avocado, and thus more fiber for a keto diet or general low carb diet. Of course, guacamole is great, but also use avocados in salads (including tuna, chicken and egg salads), in low-carb smoothies, or “bread” avocados with almond meal and “fry” in your air-fryer. Avocados are also a great fiber friendly swap for partial oil or butter in low-carb in baked goods and also be tossed on the grill! Check out my recipes for Low-carb Tuna Avocado Salad and Orange Pecan Quinoa Avocado Boats.
Pistachios: 3 grams dietary fiber, 5 grams net carb per ounce (about 47 pistachios)
Whether you like the challenge of prying pistachios out of their shell or like the work done for you, this little green nut is an awesome low carb, high fiber food. They are also a good source of heart-healthy fats and plant proteins. Grab a handful of pistachios on the go, make a trail mix, sprinkle on salads or grind up and use as a topping for fish or veggies such as in my high fiber low carb recipes for Herb Pistachio Whole Head Cauliflower or Lemon Pistachio Cod
Almonds: 3.5 grams dietary fiber, 2 grams net carb per ounce (about 23 almonds)
Almonds are the delight of low-carb snackers everywhere. Portable, mess-free and satisfying thanks to plant protein, healthy fats and a good dose of fiber in each handful. The versatility of almonds abounds, not just as a good source of fiber and keto snack, but also used slivered, chopped, and ground in an array of recipes. Also try Marcona almonds, the softer, buttery Spanish sibling of a traditional almond. Almond flour (also called almond meal) is a great swap for traditional flours in a low carb diet and don’t forget about natural almond butter – pretty much all process variation of almonds has loads of fiber (except almond milk). Check out my Marcona Almond Espresso Brownies/
Red Cabbage: 2 grams dietary fiber, 5 grams net carb per chopped cup.
Red cabbage is a vibrant addition to any meals and boasts lots of fiber and water content with very few carbs. When a whole food has that purple-red color, it’s indicative of anthocyanins, a phytonutrient that is said to help reduce inflammation and lessen the incidence of heart disease and certain cancers. Use red cabbage in salads and stir-frys, but also consider grilling wedges or using the hearty leaves to wrap up deli meats. Check out Crunchy Cabo Coleslaw as a low carb fiber boost.
Coconut: 5 grams dietary fiber, 2 grams net carb per ounce (unsweetened)
Sure, coconut oil, coconut milk and coconut water are all the rage, but don’t overlook eating the white coconut flesh, as that’s where all the fiber is found. Can crack open your own coconut (which is a serious job) and scrape out the insides, a much more convenient way to add this low carb fiber boost to your diet is to simply purchase unsweetened flaked, macerated or shredded coconut which is already dried and bagged. Coconut flour is a good swap for baking. The eating ideas are abundant, add as a topping to sweet and savory dishes, mix into low-carb bar and cookie recipes, use as a base for “faux oatmeal” and more. Don’t miss these Triple Coconut Chicken Tenders. 
Blackberries and Raspberries: 8 grams dietary fiber, 6 to 7 grams net carb per cup
These delicate little berries are super-powered when it comes to nutrition and, including renown as an excellent source of fiber, raspberries and blackberries are also high in vitamin C. Eat them as-is, sprinkle on salads, or pair with whipped cream or full-fat Greek yogurt for a keto dessert or low carb snack. Also, keep in mind that frozen berries are just as nutritious as fresh, if not more so). Berries are picked at the peak of ripeness and flash frozen to lock in nutrients – and I find them a more affordable to keep the freezer stocked! 
BONUS! An 11th High Fiber, Low Carb Food You Should be Eating NOW!
Cauliflower: 2g dietary fiber and 3g net carbs per chopped cup
Cauliflower has been almost so omni-present as staple in gluten-free and low-carb diets that I almost forgot to add it to the list of must-have low carb, high fiber foods. Cauliflower pizza crust, cauliflower “rice,” and mashed cauliflower are popular ways to heat the high fiber low carb veggie or just chop it up old-school for a salad, stir-fry or curry. I’m also fond of making grilled cauliflower “steaks” or roasting the entire head. Don’t miss my Easy Roasted Blue Cheese Cauliflower or to cut some of the carbs out of a starchy side dish with my Sweet Potato Cauliflower Mash.
Suggestions are not supersede any advice obtained from your doctor before beginning a new diet or workout program. Additionally, this post contains affiliate links.