How to Get 25 Grams of Fiber Into Your Low-Carb Diet

Fiber is an essential part of a well-formulated, low-carb diet. But, fiber sources are carbohydrates, so you need to make smart food choices to make sure you’re getting enough fiber without too many carbs.

In this video, I show you how to build a low-carb eating day that is high in fiber. I show you the exact foods you can eat to get up to 25 grams of fiber with only 39 total grams of carbs.

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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[Take-a-Stand]

Ground Flax Seeds (2 Tbl.= 4g. Fiber) and Chia Seeds (2 Tbl. = 10g.Fiber) will help too.

[jeanawalter]

This is wonderful! I wish you also talked about salt while consuming these healthy fiber choices. So many people misunderstand that the body craves sodium and will consume food to reach the body's sodium/mineral requirements.

[pipsqueakspartytime]

Thank you for your videos. I appreciate not only the helpful content, but also the style. Informative, to the point and classy. I don’t have to worry about bad language on your videos and I am thankful for that... bc it’s rare these days!

[aiahzohar]

I've done keto for years. No matter what, I have difficulty hitting the fiber I need to be regular and feel good. I'm a petite woman but still feel better with AT LEAST 35g fiber/day. There's no way I can limit carbs to 25g/day and do that. Supplements (psillium husk...) also don't "do it" for me. So I've had to massively pump up my fibrous vegetables servings per day (15+), including leafy green salads. At lest with lots of fresh vegetables, I don't get hungry between meals.

Also, when traveling abroad in developing countries, it's hard for me to stick to very low carb. But I can usually compromise with lots of fibrous vegetables like cabbage... I guess I'm just not built for super-low carb diets.

[Krututu]

Thanks Dr. You're teaching well. Many people are sick and have mental problems because they don't eat enough fiber and veggies that has high minerals. I believe any sick person of any type of sickness can overcome it when energy is restored to the body that can deal with even emotional and mental disorders.

[Janhoy]

Awesome, as always. Thank you Dr. Becky.

[nuri]

Thank you so much for this video! The table really helped me see that I don't need to buy extra fiber supplements. I'm going to start including that exact salad in meal plans once a day!! Thank you :)

[mbbeautea]

If you boost your fiber from low to high, another really important piece is making sure you stay hydrated. Drink some room temperature water 1st thing in the morning & try adding a tbsp of ACV (apple cider vinegar) with it. Really good for your gut & will help regulate your blood sugar throughout the day. 16-32 oz of water before your morning coffee, it really helps start your day right. Psyllium husk: drink it as fast as you can!! 😂

[davidskaggs]

im on week 5 of fasting 2 days per week and im making progress thanks to your tips and inspiration i am feeling less hungry and have more energy throughout the day😎

[shanbootieify]

Thank you Dr. Becky. Get enough fiber w/o too many carbs. Got it.

[KaeganThornhillTheCyberRaven]

A Huge Warning for those who are use to a low fiber diet... If you go to 24grams (or more) of Fiber super quickly -- you will be become great friends with your Toilet 😂🤣

[peterjensen]

One good example makes it clear, thank you.

[bloozedaddy]

Becky...what do you think of adding milled flax seed to the diet ? Looks like a perfect low-carb way to get some fiber...plus the lignans are good for heart health.
Flax Seeds (milled)
Serving Size: 1 tbsp of ground

Amount Per Serving
Calories from Fat 27
Calories 37

% Daily Values*
Total Fat 2.95g 5%
Saturated Fat 0.256g 1%
Polyunsaturated Fat 2.011g
Monounsaturated Fat 0.527g
Cholesterol 0mg 0%
Sodium 2mg 0%
Potassium 57mg
Total Carbohydrate 2.02g 1%
Dietary Fiber 1.9g 8%
Sugars 0.11g
Protein 1.28g

[cynthiawpowell]

Excellent. Thank you for making getting enough fiber so clear and doable. I really appreciate this a lot!!!!

[pattivoyles]

What do you suggest for someone who has IBS and cannot eat raw vegetables or even cooked ones like cauliflower and broccoli?

[gloria]

Thank you so much for this! I just hired a dietician to come up with a low carb diet with at least 25 grams of fiber and they said it couldn't be done!😳

[deborahhopper]

A good way to add more fiber with Non starchy vegetables, thank you.

[simplecarnivore]

Great vid.. I use psyllium husk powder daily.. Love spinach and broccolli covered with a good grass fed butter and Real Salt. ;)

[SusanMJB]

Serious question: how do you measure 4 cups of leafy greens? if I rip the lettuce into medium size pieces and put them in my 2-cup glass measuring cup there is going to be a lot less lettuce than if I chop the lettuce and put it in the same measuring cup. Can you give us a weight measure for 4 cups of leafy greens instead? TIA.... Love your videos. Great information and you present it very clearly !!

[Tom-bmmm]

Why do the 2 cups of veggies need to be cooked? In the summer I love to eat fresh tomatoes and cucumbers.