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10 High-Fibre Foods for Low Carb Diets: Recipes Included

Updated: Jan 17

Following a low-carb diet doesn't mean bidding farewell to fibre-rich foods. In fact, incorporating high-fiber options into your meals is crucial for maintaining digestive health, regulating blood sugar levels, and supporting overall well-being. Here are ten top sources of dietary fibre for low-carb enthusiasts, along with delicious recipes to enjoy them.



plate of healthy food on wooden boards with flowers


1. Psyllium Husk (66.7g fibre per 100g)

This soluble fibre powerhouse is commonly used as a thickening/binding agent in low-carb baking or as a fibre supplement to aid digestion.


loaf of flaxseed bread sliced with pot of flaxseed and wooden spoon
courtesy of freepik.com

Recipe: Psyllium Husk Bread

Ingredients:

- 200g almond flour

- 50g coconut flour

- 50g psyllium husk powder

- 1 tsp baking powder

- 1/2 tsp salt

- 4 large eggs

- 120ml warm water

- 60ml olive oil

- Sesame seeds (optional, for topping)


Instructions:

1. Preheat your oven to 180°C (350°F). Grease or line a loaf pan with parchment paper.

2. In a large mixing bowl, whisk together the almond flour, coconut flour, psyllium husk powder, baking powder, and salt until well combined.

3. In a separate bowl, beat the eggs. Then add the warm water and olive oil, and whisk until thoroughly combined.

4. Pour the wet ingredients into the dry ingredients and stir until a thick dough forms. Allow the dough to sit for a few minutes to absorb the liquid.

5. Transfer the dough to the prepared loaf pan and smooth out the top with a spatula. If desired, sprinkle sesame seeds over the top of the dough.

6. Bake in the preheated oven for 50-60 minutes, or until the bread is golden brown and a skewer inserted into the centre comes out clean.

7. Once baked, remove the bread from the oven and allow it to cool in the pan for 10-15 minutes. Then transfer the bread to a wire rack to cool completely before slicing.

8. Slice the bread and enjoy it plain, toasted, or with your favourite toppings!


2. Coconut flour (39.5g fibre per 100g)

As a low-carb alternative to traditional flours, coconut flour offers a substantial fibre content along with a deliciously nutty flavour.


loaf of coconut flour bread with decoration
courtesy of freepik.com

Recipe: Coconut Flour Bread

Ingredients:

- 100g coconut flour

- 4 eggs

- 100ml coconut milk

- 2 tbsp coconut oil, melted

- 1 tsp baking powder

- Salt, to taste


Instructions:

1. Preheat oven to 180°C.

2. In a bowl, whisk together coconut flour, eggs, coconut milk, melted coconut oil, baking powder, and salt until smooth.

3. Pour the batter into a greased loaf pan.

4. Bake for 40-45 minutes until golden brown and a skewer inserted into the centre comes out clean.


3. Chia Seeds (34.4g fibre per 100g)

These tiny powerhouses pack a punch with both soluble and insoluble fibre, along with omega-3 fatty acids, making them a superb addition to any low-carb diet


Chia pudding decorated with banana and blueberries
courtesy of freepik.com

Recipe: Chia Seed Pudding

Ingredients:

- 30g chia seeds

- 200ml unsweetened almond milk

- 1 tsp vanilla extract

- Sugar-free sweetener, to taste


Instructions:

1. Mix chia seeds, almond milk, vanilla extract, and sweetener in a jar.

2. Stir well and refrigerate overnight or for at least 2 hours until thickened.

3. Serve chilled with your choice of toppings like berries or nuts.


4. Flaxseeds (27.3g fibre per 100g)

A versatile seed, flaxseeds are rich in fibre and healthy fats, making them ideal for sprinkling over salads, yogurt, or blending into smoothies.


flaxseed crackers

Recipe: Flaxseed Crackers

Ingredients:

- 100g ground flaxseeds

- 50ml water

- Salt, to taste


Instructions:

1. Preheat oven to 180°C.

2. Mix ground flaxseeds, water, and salt in a bowl to form a dough.

3. Roll out the dough thinly between two sheets of parchment paper.

4. Cut into cracker-sized pieces and transfer to a baking sheet.

5. Bake for 15-20 minutes until crisp. Let cool before serving.


5. Almonds (12.5g fibre per 100g)

Not just a source of healthy fats and protein, almonds also provide a significant amount of fibre, making them a satisfying snack for low-carb enthusiasts.


stack of almond pancakes

Recipe: Almond Flour Pancakes

Ingredients:

- 100g almond flour

- 2 eggs

- 50ml unsweetened almond milk

- 1 tsp baking powder

- Sugar-free sweetener, to taste


Instructions:

1. In a bowl, whisk together almond flour, eggs, almond milk, baking powder, and sweetener until smooth.

2. Heat a non-stick pan over medium heat and lightly grease with oil.

3. Pour pancake batter onto the pan and cook until bubbles form on the surface.

4. Flip and cook for another 1-2 minutes until golden brown. Repeat with remaining batter.



6. Avocado (6.7g fibre per 100g)

Creamy and nutritious, avocados are not only packed with healthy fats but also provide a good amount of fibre to support digestive health.


bowl of chopped avocado salad

Recipe: Avocado Salad

Ingredients:

- 1 ripe avocado, diced

- 1 cucumber, diced

- 1 tomato, diced

- 1/4 red onion, thinly sliced

- Fresh lemon juice

- Salt and pepper, to taste


Instructions:

1. Combine diced avocado, cucumber, tomato, and red onion in a bowl.

2. Drizzle with lemon juice and season with salt and pepper.

3. Toss gently to combine and serve chilled.


7. Broccoli (2.6g fibre per 100g)

This cruciferous vegetable is not only low in carbs but also high in fibre, making it a staple for those following a low-carb lifestyle.


garlic roasted broccoli

Recipe: Garlic Roasted Broccoli

Ingredients:

- 300g broccoli florets

- 2 cloves garlic, minced

- 2 tbsp olive oil

- Salt and pepper, to taste


Instructions:

1. Preheat oven to 200°C.

2. Toss broccoli florets with minced garlic, olive oil, salt, and pepper.

3. Spread onto a baking sheet in a single layer.

4. Roast for 15-20 minutes until tender and lightly browned.


8. Spinach (2.2 g fibre per 100g)

Rich in vitamins, minerals, and fibre, spinach is a nutrient-dense leafy green that pairs well with a wide range of low-carb dishes.


spinach and feta stuffed chicken breast

Recipe: Spinach and Feta Stuffed Chicken Breast

Ingredients:

- 2 chicken breasts

- 100g fresh spinach

- 50g feta cheese, crumbled

- Salt and pepper, to taste


Instructions:

1. Preheat oven to 180°C.

2. Slice each chicken breast horizontally to create a pocket.

3. Stuff each pocket with spinach and feta cheese.

4. Season the outside of the chicken breasts with salt and pepper.

5. Bake for 25-30 minutes until the chicken is cooked through.


9. Brussels Sprouts (3.8g fibre per 100g)

These mini cabbages are not only delicious when roasted but also offer a respectable amount of fiber to boost your low-carb meals.


roasted Brussel sprouts

Recipe: Roasted Brussels Sprouts

Ingredients:

- 300g Brussels sprouts, halved

- 2 tbsp olive oil

- Salt and pepper, to taste


Instructions:

1. Preheat oven to 200°C.

2. Toss Brussels sprouts with olive oil, salt, and pepper.

3. Spread onto a baking sheet in a single layer.

4. Roast for 20-25 minutes until tender and caramelized.




10. Cauliflower (2.5g fibre per 100g)

With its mild flavour and versatile culinary applications, cauliflower is a low-carb favourite that also contributes to your fibre intake.


bowl of cauliflower rice

Recipe: Cauliflower Rice

Ingredients:

- 1 small cauliflower head, grated

- 2 tbsp olive oil

- Salt and pepper, to taste


Instructions:

1. Heat olive oil in a skillet over medium heat.

2. Add grated cauliflower and cook for 5-7 minutes until tender.

3. Season with salt and pepper, then serve as a low-carb alternative to rice.



Conclusion:

Maintaining a low-carb diet doesn't mean skimping on fibre: Incorporating these ten high-fibre foods into your meals can help you meet your dietary needs while enjoying delicious and satisfying dishes. Experiment with these recipes to add variety and nutrition to your low-carb lifestyle.



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CINNAMON DAYS CIC

Company number: 14343512

Cinnamon Days CIC is a community interest company, which is a not-for-profit organisation. Cinnamon Days CIC provides benefit to those who are disadvantaged as a result of chronic metabolic health conditions, and provides support for people with ME/CFS, Long Covid and Fibromyalgia

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