Low Carb High Fiber Diet Plan

Low Carb High Fiber Diet Plan – Overview

Getting foods that are low in carbs and high in fiber may seem difficult. However, virtually all low-sugar fruits and non-starchy veggies have the most increased fiber and nutrients.

All well-planned low-carb diets highlight veggies and other fiber sources. However, eating these foods can still help you reach the prescribed daily fiber intake on a low-carb, high-fiber diet.

Low-carb diets have been connected to a couple of health benefits. Studies have shown they are especially effective at aiding weight loss and decreasing hunger.

These diets have also been linked to reduced blood pressure and increased HDL (good) cholesterol.

In addition, low-carb diets have been proven to enhance blood sugar regulation in persons with type 2 diabetes.

Low carb diets usually offer less than 130 grams of carbs daily, while very low-carb diets typically offer about 20-50 grams daily.

But, some very low carb regimens can be low in fiber, a nutrient vital for digestive, gut, and heart wellbeing.

Fortunately, if you stick to a low-carb diet and worry about your daily fiber intake, there are a couple of foods low in carbs and high in fiber.

In this review, we will look at a 7-day low carb, high fiber diet meal plan, and its benefits.

What is Low Carb High Fiber Diet Plan?

Is Fiber a Carb?

Even though most fiber sources are carbs, fiber doesn’t increase blood sugar, so low carb regimens don’t consider fiber as a carbohydrate to track carb intake. But, soluble fiber offers two calories for each gram but not as sugar.

However, a by-product of fermentation in the large intestine is known as short-chain fatty acids. Therefore, insoluble fiber is the only material that offers bulk devoid of calories.

Fiber helps moderate the impact of usable carbs in your blood, so it advances the objectives of low-carb diets to the extent it forms satiety, and it can also help stop weight gain.

Fiber is brilliant for your digestive tract and preventing hypertension (high blood sugar). In addition, it can preserve healthy levels of blood sugar and LDL (bad) cholesterol while keeping your waistline and weight down.

Sample 7-Day Meal Plan

In this 7-day low-carb, high fiber diet plan, your meals and snacks for the entire week are planned to make it easy and sumptuous for you to get your recommended daily fiber intake.

Meals and snacks in this meal plan comprise a lot of fruits, legumes, nuts and seeds, veggies, and whole grains.

What’s more, the foods in each section are renowned for their high fiber content, for instance, black beans, chia seeds, chickpeas, oatmeal, and pears.

Whether you stick to this meal plan precisely or just take a couple of ideas from here and there, you’ll have a simpler time getting the fiber you need to stay in shape.

If you’re not used to taking low-carb, high-fiber foods, gradually incorporate them into your diet and take a lot of water throughout the day. Consuming too much fiber too quickly can cause gut cramping.

This meal plan has been executed to offer you about 1,200 calories per day, but you can modify and bump the calorie intake to 1500 calories depending on your needs.

Day 1

• Breakfast: A green smoothie
• Lunch: One pear and avocado and white bean toast
• Snack: At least eight dried walnut halves
• Dinner: Mixed green and roasted chicken

Day 2

• Breakfast: Apple cinnamon chia pudding
• Lunch: Brussels sprouts salad and crispy chickpeas
• Snack: One cup of baked banana and nut oatmeal
• Dinner: Chickpea and spinach stew

Day 3

• Breakfast: Half a cup of low-fat Greek yogurt and One cup of baked banana and nut oatmeal
• Lunch: One bowl of chicken fajitas and guacamole
• Snack: Twenty dry-roasted unsalted almonds
• Dinner: Slow-cooked turkey chili with butternut squash

Day 4

• Breakfast: Apple cinnamon chia pudding
• Lunch: Slow-cooked turkey chili with butternut squash
• Snack: One Clementine
• Dinner: Roasted pork tenderloin with quinoa and veggies

Day 5

• Breakfast: A green smoothie
• Lunch: Noodles with Chinese beef and broccoli
• Snack: One apple
• Dinner: Maple balsamic vinaigrette with shallots and an avocado

Day 6

• Breakfast: Apple cinnamon chia pudding
• Lunch: Brussels sprouts salad and crispy chickpeas
• Snack: Sliced bell pepper
• Dinner: Chicken Alfredo with spinach

Day 7

• Breakfast: A green smoothie
• Lunch: Chicken Alfredo with spinach
• Snack: One medium pear
• Dinner: Roasted pork tenderloin with quinoa and veggies

Why Is Eating Fiber-Rich Foods Important?

Fiber is not, in principle, considered a vital nutrient. The human body doesn’t absorb it, meaning you can’t be in a state of fiber deficiency.

However, your body can still develop several health issues if you don’t consume enough fiber daily.

Most people understand that fiber aids with constipation, and this is reason enough to take fiber-rich foods. But fiber can also decrease the risk of more severe issues by consuming adequate fiber-rich foods daily.

Fiber is renowned for helping individuals reach and preserve a healthy weight overall. This reduces the risk of all types of health-related complications.

This is because fiber is a filling, soaking up water and occupies a lot of space in the gut.

So if you want to get satisfied quickly without feeling hungry all the time, you need to make low carb, high fiber foods your friend.

Moreover, fiber slows down your body’s absorption of breakable carbs, stabilizing your blood sugar levels. This, in turn, decreases your risk of contracting type 2 diabetes.

You don’t need to worry about increasing blood sugar if you’re on a low-carb diet. But if you’re still decreasing your daily carb intake, fiber-rich foods can help you shun the energy drops and mood swings that come with drops in blood sugar levels.

Final Thought

Whether you want to lower your blood sugar levels or lose weight, consuming fewer carbs can have some health benefits.

And despite what you might assume, you can lessen your carbohydrate consumption and still get adequate fiber. Most low carbohydrate high-fiber foods are incredibly sumptuous and healthy.

Printable Low Carb High Fiber Diet Plan (PDF)

See Also

Irritable Bowel Syndrome High Fiber Diet

Hemorrhoids High Fiber Diet

21 Day Anti Inflammatory Diet

Low Carb Smoothie Recipes

Original Keto Bread Recipe

Low Carb Lunch Ideas

21 Day Smoothie Diet Plan