The keto diet is a low-carb, high-fat diet that can help you lose weight and improve your health. However, there are many aspects to the keto diet that can make it difficult for some people to follow. One of these is that you may not get enough fiber, a nutrient that is often found in carbohydrate-dense foods.
Fortunately, there are plenty of high-fiber foods on keto that will help you meet your needs and stay on track with this popular diet plan. This article will tell you about fiber, why it’s important to get enough of it on this type of diet, and which are the best high-fiber foods for ketosis.
What Is Dietary Fiber?
In short, fiber is the indigestible part of plants that your body can’t break down. You need a certain level of fiber in your diet to help you maintain a healthy gut and promote good digestive health (5). Fiber comes in two forms: soluble and insoluble.
Soluble fiber dissolves easily in water, forming a sticky goo that “attracts” bile acids as well as cholesterol molecules (5). This slows down their passage through your system, which allows them to be broken down by other chemicals instead. As these bile acids and cholesterol are eliminated from the body, so is the excess weight you have been carrying around with you because those molecules were being stored with fat particles that had nowhere else to go.
Fiber also helps your body use sugars and insulin to regulate your blood sugar levels. As a result, fiber can help you avoid the highs and lows of diabetes and manage any tendency toward obesity. Fiber is also helpful for people with digestive disorders such as irritable bowel syndrome (IBS) and diverticulitis because it softens stool and makes digestion easier (5).
Insoluble fiber passes through your system quickly, literally pushing things through your digestive tract. This type of fiber is thought to help protect against colon cancer by speeding up the movement of stool out of the rectum so that it has less time to be exposed to toxins while in transit. Insoluble fiber may also play a role in fighting off bacterial infections because it can help clean your system (5).
Why Is Fiber Necessary On The Keto Diet?
On a keto diet, you’re eating a lot of protein and fat but very little carbohydrate. This means that most of the calories you consume will be used for energy instead of being stored as fat unless those carbs come from fiber-rich foods. Unfortunately, many high-fat ketogenic diets don’t contain enough fiber to meet your body’s needs. As a result, you could become constipated or have other digestive issues as well as feel tired from lack of energy (7).
The Best High Fiber Foods For Your Keto Diet Plan
If you’re interested in getting more dietary fiber on a keto plan, there are plenty of foods that you can eat. This means that there’s no need to suffer through constipation or digestive issues on your way to weight loss and better health, as long as you know what high-fiber keto foods are out there!
Here are some of the best options:
This creamy fruit contains nearly 6.7g of fiber per 100g, making it one of the highest sources you’ll find. It’s also rich in potassium and vitamin C, which can help lower blood pressure and protect against heart disease (1).
The fat content of nuts makes them great for speeding up weight loss. However, they are also an excellent source of healthy fats, along with 19.6g of protein, not to mention 7.6g of fiber (13).
Some of the best nuts you can eat are macadamia nuts, almonds, walnuts, pecans, hazelnuts, pistachios, and pine nuts. You can use these as toppings or snacks.
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These vegetables are a great source of calcium, magnesium, vitamin C, and beta-carotene, but they also provide a huge dose of dietary fiber (8). Broccoli is one of the best sources with 1.14g in a half-cup, while cauliflower has 1.1g per half-cup (3, 4).
If you’re ready to take your green game to another level, consider spinach or kale, which both contain four or more grams of fiber per serving size (9). These vegetables can be eaten as a side to a meal or blended to make powerful green smoothies for breakfast.
Fruit usually isn’t a great fit for a ketogenic diet because most types are high in carbs. Berries are a delicious exception that can be enjoyed in small amounts occasionally, even on a strict keto diet. They provide a good serving of fiber, usually 3-4g per half cup, and contain antioxidants that fight cancer (6). Blackberries and raspberries have fewer carbs than other berries, making them ideal keto foods high in fiber but low in carbs.
Beans & Lentils
When you hear the word “legumes” think of beans, lentils, peas, chickpeas, among others, they all contribute to your daily dose of fiber. If you want to make them taste great on a keto diet plan or higher fat meal plan, consider roasting or pan-frying them first for umami flavor. These are also high in protein and high in calcium, magnesium, iron, and vitamin C. Beans have about 15g of fiber per cup, while lentils have 20.5g per cooked cup (2, 10).
These tiny seeds are loaded with fiber. They also provide calcium, phosphorus, potassium, and vitamin C. Chia seeds can be added to baked goods or smoothies for amazing nutritional value in small amounts. You’ll get 34.4g of fiber from 100g of chia seeds (14).
Flax seeds are another source of fiber that provides some protein and omega-3 fatty acids. They are also high in manganese but be warned that they shouldn’t be eaten raw because they can cause gas if not soaked for a few hours first (you’ll get more fiber from grinding them into flour). One tablespoon provides 1.91g of fiber (15).
You’ll be getting 10g of fiber in less than half a cup of wheat bran (16). This is important to consider because it can fill you up quickly and contribute to weight loss without the need for counting calories or restricting yourself from carbs. However, you should keep in mind that this type of fiber is not easily absorbed by your body, so it’s best used as an addition to your diet rather than a replacement for vegetables.
If you’re really looking for something filling that will help reduce hunger cravings while giving your body what it needs nutritionally, you should go for a raw coconut! It provides 9g of dietary fiber per 100g, which means you can eat more if needed without worrying about taking in too many carbs (12).
This is another surprising source of fiber with up to 5g per cup. Mushrooms are also high in selenium, which is great for the thyroid, and they contain an enzyme called ergothioneine that may benefit people who suffer from cancer or heart disease (11).
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Tips For Getting More Fiber On Keto
Now that you know what high fiber foods are keto-friendly, here are some easy ways to ensure your meals have enough of these nutrients.
Eat More Salads
Eating a salad doesn’t have to leave you starving all day. While on the keto salad, a refreshing salad is a great way of filling up your daily dose of fruits and vegetables. Plus, using high fiber ingredients means you’ll be full for long, this can contribute significantly to your weight loss efforts.
High Fiber Toppings
Toppings are a great way of improving the flavor, texture, and health benefits of any meal. This includes salads, meats, desserts, dips- you name it! And do keep in mind that there’s no need to restrict yourself to eating fiber-rich foods only when they provide several grams per serving size.
Eat More Puddings
If you love pudding on keto but feel like you need an extra dose of fiber to avoid feeling hungry all day long, consider adding some high fiber ingredients such as chia seeds or flaxseed. You can also add creamed coconut on top since it’s high in fat and low in carbs, so this will keep your belly full and happy.
High Fiber Dressings And Dips
If you love salad dressing or dips, consider using high-fiber ingredients such as whole chia seeds or flaxseed to increase the flavor and health benefits. Combined with a high-fat ingredient, a dip can easily become the highlight of your meal. Some ingredients to blend for tasty dressings and dips include herbs & spices, garlic, lemon juice, apple cider vinegar, full-fat yogurt, and high-quality oils.
The Bottom Line
The keto diet can be challenging when you’re looking for low-to-no carb foods that don’t compromise dietary fiber. However, by including these high fiber, low carb keto foods into your weekly diet plan, you’ll get a good amount of soluble and insoluble fiber without worrying about going over your daily carbohydrate limit or taking in too many grams of sugar. This list could help you achieve weight loss even faster.
If you want your weight loss plan to be efficient, don’t forget to do some exercise on the regular basis. Check out this 20-min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Avocado, raw (2020, usda.gov)
- Beans, black, mature seeds, cooked, boiled, with salt (2019, usda.gov)
- Broccoli, raw (2019, usda.gov)
- Cauliflower, raw (2020, usda.gov)
- Dietary fiber: Essential for a healthy diet (2021, mayoclinic.org)
- Enjoy the Health Benefits of Berries (2020, aicr.org)
- Fiber (n.d., harvard.edu)
- Health Benefits of Cruciferous Vegetables (2020, webmd.com)
- Kale, raw (2019, usda.gov)
- Lentils, raw (2019, usda.gov)
- Mushrooms and Health Summit Proceedings (2014, nih.gov)
- Nuts, coconut meat, raw (2019, usda.gov)
- Nuts, NFS (2020, usda.gov)
- Seeds, chia seeds, dried (2019, usda.gov)
- Seeds, flaxseed (2019, usda.gov)
- Wheat bran, crude (2019, usda.gov)