A standard piece of advice is to eat more fiber to improve healthy habits. While following a keto diet eating plan (which is high fat, low carb), sometimes getting enough fiber gets challenging. Luckily we have a list of foods that have fiber in the Body Reboot book, and we talk about some of these foods below in this article. There’s a misconception that people don’t get enough fiber in their diet while on the keto, but is typically due to poor planning. Plan out keto-friendly meals with high fiber foods, and it’s possible to meet those daily fiber goals. Here are some ways to make that happen!
Perfect Keto provides an honest depiction of what people may think when they hear about the keto diet and fiber.
Have you ever had a discussion with someone who was dead-set against the ketogenic diet?
If so, you’ve probably heard the argument that the keto diet doesn’t have enough fiber, or maybe that it doesn’t offer enough healthy vegetables.
The idea that you can’t get enough fiber on keto is a common misconception, but don’t believe it for a second. There are plenty of high-fiber, low-carb foods to add to your ketogenic diet.
All you have to do is tweak your food selection to reduce net carbs, prioritize the right macros (fat, protein, and fiber) and you’re good to go!
Whole Life Challenge provides a valid argument as to why eating high-fiber foods matters. They also discuss how to make fiber a part of your diet, even on a low carb diet.
Fiber is not technically considered an essential nutrient. Your body doesn’t absorb it, so you can’t go into a state of fiber deficiency. But if you don’t eat enough fiber on a daily basis, you can still develop health problems. Most people know that fiber helps with constipation (and that in itself is a good enough reason to eat it), but you can also reduce your risk of more serious problems simply by eating enough fiber.
Fiber is known for helping people reach and maintain a healthy weight, which cuts down on the risk of all kinds of health complications. This is because fiber is filling — it absorbs water and takes up space in the stomach. If you want to lose a few pounds without feeling hungry all the time, fiber-rich foods are your friend.
Fiber also slows down your body’s absorption of digestible carbohydrates, which keeps your blood sugar levels stable. This, in turn, reduces your risk of developing type 2 diabetes. Most people on a low-carb eating plan don’t have to worry about their blood sugar spiking, but if you’re still in the process of reducing your carb intake, high-fiber foods can help you avoid the mood swings and energy crashes that come with dips in your blood sugar levels.
If you’re looking for an easy and nutritious way to get enough fiber, then plan to pile up on the veggies! We know, it’s probably not what you want to hear, but it works! Here’s why according to Healthline:
Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.
In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.
The definition of a low-carb diet varies widely. Most are under 150 grams of carbs per day, and some go as low as 20 grams per day.
Whether you're on a low-carb diet or not, eating more vegetables is always a great idea.
1. Flax seeds and chia seeds
Perfect Keto says flax seeds and chia seeds have a lot of fiber, and what’s nice about these seeds is that they're easy to add to just about any meal. Plus, they’re very low carb.
Flaxseeds are loaded with healthy compounds like alpha-linoleic acid, thiamin, magnesium, phosphorus, copper, manganese, and selenium
From an ounce of flax seeds you get
0.5 grams of net carbs
7.6 grams of dietary fiber
Net carb to fiber ratio: 0.07
Flaxseeds are the perfect ingredient for low-carb baking. Try them in low carb crackers, or add ground flax seeds to your smoothies.
Chia seeds contain calcium, phosphorus, manganese, and omega-3 fatty acids.
A one-ounce serving of chia seeds has:
1.7 grams of net carbs.
10.6 grams of dietary fiber
Net carb to fiber ratio: 0.16
Try some chocolate keto chia pudding, or make a yummy chia seed drink by adding chia seeds to warm water, mixing with a spoon, letting them sit overnight in your fridge, then adding the mixture to green tea with stevia or your favorite beverage.
2. Blackberries and raspberries
Berries are a delicious snack on the keto diet, and according to Well and Good, they also have fiber. Check out the nutrient details of blackberries and raspberries below.
Fiber: 8 grams per cup (blackberries); 8 grams per cup (raspberries)
Net carbs: 6 grams per cup (blackberries); 7 grams per cup (raspberries).
Fresh berries with heavy whipped cream are a favorite treat on a low-carb diet and now there’s even more of a reason to snack on them—the average cup of blackberries or raspberries packs eight grams of fiber, Sheth says.
Healthline reveals that mushrooms are very low in carbs, and they also are another excellent source of fiber.
Mushrooms are extremely low in carbs.
A one-cup (70-gram) serving of raw, white mushrooms contains just 2 grams of carbs, 1 of which is fiber.
What's more, they've been shown to have strong anti-inflammatory properties.
In a study in men with metabolic syndrome, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers.
Going back to veggies, which we discussed in the very beginning of the article, Whole Life Challenge tells us to give cabbage a shot. It’s probably not the first veggie that comes to mind, but it is an excellent source of fiber.
Cabbage may not be the most glamorous veggie out there, but when it comes to boosting your fiber intake and adding healthy bulk to a meal, it’s hard to beat. One cup of raw, chopped cabbage contains 2.2 grams of fiber for 22 calories. You’ll also get a healthy dose of vitamin C, vitamin K, and folate.
Healthline reveals that broccoli also has a lot of fiber, and, of course, is an incredible veggie with tons of nutrients!
Broccoli is a true superfood.
It's a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.
Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It's also thought to protect against several types of cancer, including prostate cancer.
One cup (91 grams) of raw broccoli contains 6 grams of carbs, 2 of which are fiber.
It also provides more than 100% of the RDI for vitamins C and K.
6. Hemp hearts
Have you eaten hemp hearts before? Whole Life Challenge tells us about them below:
Hemp hearts are the seeds of the industrial hemp plant. Like chia seeds and flaxseeds, hemp hearts are extremely nutrient-dense. You can buy hemp seeds whole or shelled. Whole seeds contain more fiber, but many people find them too crunchy to eat. Shelled seeds are easier to eat and still high in fiber — a two-ounce serving (about a quarter cup) contains 5 grams.
Yum! Nuts are delicious and also are an excellent source of fiber. Well and Good gives us the scoop:
Fiber: 3 grams per ounce
Net carbs: 5 grams per ounce
Is it even a low-carb diet if you haven’t thrown together a DIY trail mix to stash in your bag for hunger emergencies? According to the Nutrition Twins, you might want to make sure you also mix in a healthy dose of pistachios while you’re at it.
“Low-carbohydrate diets tend to be high in animal protein, and pistachios offer a plant-based alternative by providing protein and fiber for staying power,” Shames and Lakatos say. “Pistachios are a naturally cholesterol-free food and 90 percent of the fat in pistachios is the healthy, unsaturated type.”
See — it is possible to get enough fiber while you’re on keto! We wrote the Body Reboot book to educate people about the keto diet and help them do well on their health journey. Cover shipping to get your free book. Visit this page to get your free copy today.
Sources: Whole Life Challenge, Perfect Keto, Well and Good, Healthline
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