arkie6

First off, why do you think you need to get at least 25 grams of fiber per day? Fiber is way overrated in my opinion. Fiber doesn't perform any function other than provide bulk and pass through your digestive system pretty much intact. That being said, 25 grams of fiber is equivalent to approximately 1 ounce (1 ounce = 28 grams). Foods that are high in fiber and low in carbohydrate (i.e. more fiber per serving than digestable carbohydrate) are green leafy vegetables like spinach, kale, turnip greens, collard greens, most types of lettuce, celery, broccoli, stuff like that.

Grains, even whole grains, are still high in carbohydrate content relative to the amount of fiber they contain. Stone ground whole wheat flour contains approximately 30 grams of carbohydrate per serving and only about 3 grams of fiber, which is probably ok for someone exercising extensively, but it is not ok for someone with high insulin levels that is not spending an hour per day and 4-5 days per week doing vigorous exercise.

One serving of broccoli will give you about 2 grams of carbohydrate and about 3 grams of fiber. The same goes for most green leafy vegetables. Nuts are another good source of fiber. A serving of walnuts contains about 1 gram of carbohydrate and about 3 grams of fiber.

You can get most of this info from a carbohydrate counter book or just by reading the labels on foods or in the produce section of your grocery store.

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The tragedy of science is the slaying of a beautiful hypothesis by an ugly fact. T H Huxley