The 10 Best High-Fiber, Low-Carbohydrate Foods for Women Over 50

 

     Sis, once we hit our 50s, our metabolism, hormones, and digestion start telling us what really works and what doesn’t. Fiber becomes a quiet hero — it supports our heart, keeps our blood sugar stable, balances hormones, and helps everything stay regular (if you know, you know!). However, when we’re also watching our carbs to maintain steady energy and insulin levels, we need to be mindful of the choices we make.

Here are 10 fiber-packed, low-carb superstars that deserve a permanent place in your kitchen.

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1. Avocado

Creamy, rich, and full of healthy fats, avocado is like nature’s butter for your heart and hormones. One small avocado gives you nearly 9 grams of fiber with minimal net carbs. It helps keep you full, supports glowing skin, and keeps cholesterol in check.
Try this: Mash it on Ezekiel bread or blend into a smoothie with spinach and almond milk.

LTK Pick: Crate & Barrel Marble Mortar & Pestle – perfect for fresh guacamole prep.

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 2. Chia Seeds

Tiny but mighty! Two tablespoons deliver over 10 grams of fiber. These seeds help reduce inflammation, regulate digestion, and keep blood sugar steady.
Try this: Mix chia with almond milk, a touch of cinnamon, and vanilla for an overnight pudding.

LTK Pick: Glass Storage Jars Set from Amazon – perfect for prepped chia pudding.

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3. Flax Seeds

Ground flax seeds are fiber gold and rich in lignans, which naturally balance hormones and support heart health.
Try this: Sprinkle on oatmeal or blend into a smoothie.

LTK Pick: NutriBullet Blender – ideal for smoothies and flax mixing.

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4. Almonds

A small handful goes a long way! Almonds deliver 4 grams of fiber and healthy fats to keep you satisfied between meals.
Try this: Pair with dark chocolate squares for a smart snack.

LTK Pick: OXO Snack Containers – stylish for on-the-go snacking.

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5. Blackberries & Raspberries

Nature’s candy with a purpose! These berries are high in antioxidants and low in sugar. One cup packs nearly 8 grams of fiber.
Try this: Add to Greek yogurt or oatmeal for a sweet, satisfying breakfast.

LTK Pick: Williams Sonoma Ceramic Berry Colander.

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6. Broccoli

Loaded with fiber, vitamin C, and antioxidants, broccoli supports gut and bone health.

Try this: Roast it with olive oil and garlic until crispy      

                                                                                            

LTK Pick: Caraway Non-Toxic Roasting Pan.

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7. Leafy Greens

Spinach, kale, and collard greens are nutrient powerhouses with fiber that nourishes from the inside out.
Try this: Add greens to omelets, soups, or smoothies.

LTK Pick: GreenPan Ceramic Skillet – ideal for sautéing greens.

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8. Cauliflower

This versatile veggie is a low-carb swap for rice, potatoes, and even pizza crust.
Try this: Blend steamed cauliflower with garlic and olive oil for a light, creamy mash.

LTK Pick: Staub Cast Iron Dutch Oven.

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9. Asparagus

Naturally cleansing, asparagus supports kidney health and digestion while keeping carbs low.
Try this: Grill or roast with a sprinkle of Parmesan and a hint of lemon zest.

LTK Pick: Sur La Table Grill Pan.

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10. Macadamia Nuts

Creamy, satisfying, and rich in healthy fats, macadamias are perfect for a mindful snack.
Try this: Add to a trail mix or crumble over salad.

LTK Pick: Target Glass Canisters – keep them fresh and cute on the counter.

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Final Thoughts

High-fiber, low-carb eating isn’t about restriction — it’s about nourishment. These foods keep your energy up, your hormones happy, and your glow on point. So, sis, next time you meal prep, think fiber first!

Your Turn: Which of these do you already love? Drop your favorite high-fiber food in the comments — let’s share our secrets for staying vibrant and fabulous together!

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#MatureMelaninMavens #WellnessOver50 #FiberAndFabulous #HealthyLivingForWomen #EatToThrive