Q: How do I get the fiber I need on a low-carb diet?

A: For adults, the recommendation for dietary fiber is at least 35 grams a day. Plant foods provide fiber, but plants are composed mainly of carbohydrate. Luckily, there are solutions and options for those on low-carb diets. Firstly, keep in mind that a low-carb diet is actually a low-starch diet, and while bread, pasta, rice, potatoes and other starches are avoided or limited, approximately five cups of vegetables - particularly those with a high-water content - should be eaten daily to obtain the fiber and nutrients needed. Nuts and seeds (eaten raw) are high-fiber, low-carb options as well. In addition to food, include a daily fiber supplement, such as psyllium husks, ground flax seed, inulin, Salba, or a combination. These supplements provide the fiber your body needs without interfering with weight loss; in fact, they contribute to weight loss.   

Foods                                                Fiber (g)

Almonds (raw, 1 oz.)                        3.5

Peanuts (1 oz.)                                  2.4        

Raw broccoli (1 cup)                        2.4

Raw spinach (1 cup)                        0.7

Supplements:

Salba (1 tbsp.)                                 25 grams

Psyllium husks (1 tbsp.)                 8 grams

Inulin (1 teaspoon)                          4.5 grams

Flax seed (1 tbsp. Ground)            1.9 grams