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 highest amounts of fiber and nutrients.

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

Low-carb diets have been connected to a couple of health benefits. Studies have shown that 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 two diabetes.

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

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 for the intention of tracking carb intake. But, soluble fiber offers two calories for each gram but not as sugar.

However, as a by-product of fermentation in the large intestine 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 as well as 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, incorporate them into your diet gradually 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

Low Carb High Fiber Diet Plan

Low Carb High Fiber Diet Plan

  • Breakfast: A really 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

Low Carb High Fiber Diet Plan

Low Carb High Fiber Diet Plan

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

Day 3

Low Carb High Fiber Diet Plan

Low Carb High Fiber Diet Plan

  • Breakfast: Half a cup low-fat Greek yogurt and One cup 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

Low Carb High Fiber Diet Plan

Low Carb High Fiber Diet Plan

  • 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

Low Carb High Fiber Diet Plan

Low Carb High Fiber Diet Plan

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

Day 6

Low Carb High Fiber Diet Plan

Low Carb High Fiber Diet Plan

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

Day 7

Low Carb High Fiber Diet Plan

Low Carb High Fiber Diet Plan

  • Breakfast: A really 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, if you don’t consume enough fiber daily, your body can still develop several health issues.

Most people understand that fiber aid with constipation, and this is reason enough to take fiber-rich foods. But fiber can also decrease the risk of more severe issues by simply 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, meaning it soaks 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.

What’s more, fiber slows down your body’s absorption of breakable carbs, which stabilizes your blood sugar levels. This, in turn, decreases your risk of contracting type two diabetes.

If you’re on a low-carb diet, you don’t need to worry about your blood sugar increasing. But if you’re still in the process of 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 a couple of health benefits.

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

Printable Low Carb High Fiber Diet Plan (PDF)

Low Carb High Fiber Diet Plan
Day 1
Breakfast: A really 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 baked banana and nut oatmeal
Dinner: Chickpea and spinach stew
Day 3
Breakfast: Half a cup low-fat Greek yogurt and One cup 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 really 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 really green smoothie
Lunch: Chicken Alfredo with spinach
Snack: One medium pear
Dinner: Roasted pork tenderloin with quinoa and veggies

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