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How To Get 25 Grams Of Fiber Into Your Low Carb Diet
Dr. Becky Gillaspy

Dr. Becky Gillaspy

Published on 3 years ago

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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More Videos by Dr. Becky:
Is Fruit a Problem on My Diet: https://vidio.asia/watch/B9KH5bf8cHc
5 Ways Fiber Boosts Your Low-Carb Diet Results: https://vidio.asia/watch/S-FHpZ1BJb4
What Can You Eat on a Low Carb Diet? (Full Food List) https://vidio.asia/watch/OHEHjGJgSnw
5 Low-Carb, High-Fat Foods to Eat Every day: https://vidio.asia/watch/ntJa3FSzZ08
How to Make Weight Loss Easier after Menopause: https://vidio.asia/watch/Dvuh3M5dhAs

Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: https://drbeckyfitness.com/dr-becky-fitness-blog-archive/

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.

Comments :

Kelli Chanel

Kelli Chanel . 2 weeks ago

Ty Becky!

Ms. B

Ms. B . 7 months ago

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


TruDragon88 . 7 months ago

Avacado has 17g of carbs ??? 😳😳😳

Darlene Dorgan

Darlene Dorgan . 9 months ago

I understand that Senna can cause kidney damage. Does psyllium husk do the same..


Chardonaye . 1 year ago

avocados are healthy but they are also very high in fats. Thank me later lol.

Aria Nura

Aria Nura . 1 year ago

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 :)

Online Services

Online Services . 2 years ago

Is it advisable to take a fiber supplement like psyllium with a meal or in between meals? I’ve heard that it can be good to take psyllium after at least two hours of waiting before and after taking Any other supplements or medications?

Patti Voyles

Patti Voyles . 2 years ago

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

Dilovan M. Ameen

Dilovan M. Ameen . 2 years ago

Doctor. Is it OK to add pumpkin seed to diet as it contains estrogen?

R. Brooks

R. Brooks . 2 years ago

Oh no! not another reason I should be eating avo bloody cardos.

Kaegan Thornhill

Kaegan Thornhill . 2 years ago

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 😂🤣

Consider This

Consider This . 2 years ago

There are multiple studies that show that the benefits of fiber don't really start until you hit 40 g/day. 25 g is only 62% of the suggested fiber intake and just 7 g about the standard Western omnivore diet. The AHA does recommend 25 g, however, studies have not shown that this amount is firmly linked to a decreased risk of colon and hepatic cancer. My point is that more and more research is pointing to the need for more fiber than 25 g, especially for men. Ideally this fiber should not come from supplements. As pointed out, food choice is critical since it is very difficult to get 40 g of fiber with only a modest intake of carbs.

Peter P.

Peter P. . 3 years ago

Isn’t it easier and better to become vegan and healthier?

Cherlann Pacombe

Cherlann Pacombe . 3 years ago

This helped so much, but I have a problem with eating cruciferous vegetables, I like them but I get easily bloated, gassy and sometimes cramping, even bell peppers and onions do this, how can I eat healthy and avoid all side effects from vegetables? I’m doing OMAD which is working wonders for me but right after I eat, I look pregnant, what can I do?

MDIblueray M.

MDIblueray M. . 3 years ago

I'm surprised you didn't include chia seeds!

Peter Jensen

Peter Jensen . 3 years ago

One good example makes it clear, thank you.


BloozeDaddy . 3 years ago

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

Jazz Ben

Jazz Ben . 3 years ago

Not sure if you have looked into the research behind a carnivore diet but that is some pretty interesting data there. The biggest take away is that there isn't a one size fits all diet and it all depends on the person. https://www.youtube.com/watch?v=isIw2AN_-XU

Sandra Zaparolli

Sandra Zaparolli . 3 years ago

This was helpful, thank you!

DIY Life

DIY Life . 3 years ago

Very informative video. Thank you.

Adele Taylor

Adele Taylor . 3 years ago

I get confused with ‘low carbs’ vs ‘ketogenic’ diet. There seems to be less carb room on the latter but which one shifts fat quicker, Keto I guess? Is there a big difference between the two regimes? Thank you.

Getting Slim

Getting Slim . 3 years ago

Please explain how, why fiber can possibly b good when it isn't digested? It doesn't make sense.

Melinda Loustalot

Melinda Loustalot . 3 years ago

What the best way to measure greens? I just usually fill the large soup bowl I use with my greens mixture, but is that sufficient?


SusanMJB45 . 3 years ago

2nd question: do you put anything else in your salads? I like to add tomato, cucumber, red pepper, carrots, etc. I usually add 1/2 an avocado. I can't imagine putting a whole avocado in my salad.......


SusanMJB45 . 3 years ago

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 !!

Kristi Dykstra

Kristi Dykstra . 3 years ago

what about net carbs?...some say only count net carbs when calculating the amount of carbs eaten daily--carbs in a food minus the fiber in that food equals net carb of that food

Tom 89

Tom 89 . 3 years ago

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

Belinda Russell

Belinda Russell . 3 years ago

Can you recommend a good salad dressing? I find it very hard to eat a large salad everyday without a good dressing especially one not made with soybean oil. Vinaigrette does not measure up to ranch.

Trudy Morris

Trudy Morris . 3 years ago

I have a jar of phyllim husk powder. Should I mix it with water and drink, or put it in a salad? Thanks.

Rejeanor Scott

Rejeanor Scott . 3 years ago

Excellent info. Thank you.

G. Moore

G. Moore . 3 years ago

Good vid. You seem like such a nice, even keel person...every time and very professional. That is impressive. Anyway, I have lost some weight through improving diet with supersalads (with avocado and walnuts and better quality dressings) before my 2 meals and i reduced sugar and refined carb intake. I did not kill sugar completely as i still fight that strong addiction. I still lost weight though so you can still make progress.. I also do weight training and h.i.i.t to boost hgh. H.i.i.t burns fat better than reg old cardio (studies show that). I am trying to improve sleep too. This is not as easy. I ditched the Afrin spray which i think is not good and may impact insulin? Very hard because nasal membranes get inflammed i guess do to my adrenal fatigue from work and life stress at high levels... also allergies. Anyway, my shorts are loose/baggier now. This works. Being sedentary and working all the time in stress mode is not a good formula for health. My entire life i never really suceeded in wt loss and i really only needed to ditch ab 10-15lbs, but this is a good formula. Thank you Youtube and my team of pros of which Dr Becky is one. I will continue to eat my supersalads. It is fun to just go overboard on nutrients. Sorry Chick fil A, Wendys, and Jimmy Johns..and Wawa...you will see much less of me!

Janhoy አባ ጠቅል

Janhoy አባ ጠቅል . 3 years ago

Awesome, as always. Thank you Dr. Becky.

Val Pow

Val Pow . 3 years ago

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

sheila s

sheila s . 3 years ago

Organic Psyllium Husk constipates me, any solution?

Carisa noneya

Carisa noneya . 3 years ago

Great knowledge

Laura Green

Laura Green . 3 years ago

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!

Abdallah Idris

Abdallah Idris . 3 years ago

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.

Kim Hebert

Kim Hebert . 3 years ago

I clicked on the link to by and the ULR was not found..


Jeepgurl . 3 years ago

Thank you for the video. I was advised to reduce carb intake to no more than 25g (blood sugar concerns), so I struggle with getting that much fiber without going over 25. I guess I can try it and see how it affects my glucose levels.

I Choose My Eternity Now

I Choose My Eternity Now . 3 years ago

thanks for the great tips!

Stuart Pierce

Stuart Pierce . 3 years ago

Very helpful thanks Jennifer 😃

Mac Kelly

Mac Kelly . 3 years ago

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

Roberta Bersani

Roberta Bersani . 3 years ago

Do you know anything about Cauliflower Rice? Someone mentioned this to me. How does it differ from regular white rice?


infonurs . 3 years ago

So are you saying that counting “net carbs” is preferable to total carbs? Seems like a lot of total carbs on that chart... I’ve been counting total carbs......

Pamela Levesque

Pamela Levesque . 3 years ago

Hi Dr.Becky-could you weigh in on your thoughts on oat fiber? It seems to have a lot of fiber (by its very nature), and is very versatile in low carb baking, etc. Thanks in advance, and for all you do!

Carolyn J

Carolyn J . 3 years ago

Thank you. I’ve been using Heather’s acacia fiber, any thoughts on using that vs. psyllium?


briansgrannie . 3 years ago

It's great advice but won't work for me because I had a Gastric Bypass and can't eat that much veggies at a time and I only eat 2 meals a day. Any suggestions? One cup of cooked veggies and 2 cups of raw greens are all I can handle. And to make matters worse I have IBS with constipation and my gastroenterologist has me taking Miralax everyday. Thanks for all your helpful videos and the 2fitdocs videos too! I enjoy watching you and your husband.

Peace Love Homestead

Peace Love Homestead . 3 years ago

I have been told by my ophthalmologist, who is a specialist in treating macular disease, to cut out foods high in potassium. It exacerbates the disease. Eating a keto genie diet, this is really creating a problem. Any suggestions??? (He also said he'd rather be fat than blind, but I'm choosing to ignore that remark since the man is actually saving my eyesight.). Thanks for all your informative videos!!!

Cyndi Kirkland

Cyndi Kirkland . 3 years ago

Question: Can I substitute Hemp seeds for the Psylium husks? Another super video! I can't wait for your next one!

David Skaggs

David Skaggs . 3 years ago

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😎

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