Some people disapprove of the ketogenic diet for being low in dietary fiber. Indeed, most keto foods don’t have as much fiber as fruit and grains, there is still a lot of food one can eat to get enough fiber. New to the keto diet? The Body Reboot book explains how with a high fat, low carb diet, it’s possible to shed weight, feel more energetic, and counteract diseases such as diabetes and heart disease. But back to the fiber debate — some people may experience gut issues on keto, but that doesn’t have to be the case. There’s a way to get enough fiber without having to deal with constipation and similar issues. Here are 7 sources of fiber to eat on a low carb, ketogenic diet.
Dieting Well Keto explains why a low carbohydrate diet can cause dietary issues. However, that doesn't mean being on a standard diet is the way.
Lots of fiber comes from foods that are also rich in carbohydrates, such as grains and legumes. This is a double edged sword. While you want to sweep your intestines clean, we don’t want to feed your body too many carbohydrates. A diet that is too high in carbohydrates can cancel out the wonderful properties of fiber. Certain carbohydrates convert to sugar long before they are eliminated from your body, either by being used as fuel or being digested and removed through bowel movements. These sugars can ferment, contributing to yeast overgrowth. They can also spike blood triglyceride levels and contribute to LDL cholesterol.
So, how can you get more fiber while consuming fewer carbohydrates? There are many foods you can incorporate into your diet that are high in fiber and lower in carbohydrates.
The good news is as you eat more food with fiber, the more fiber will “cancel out” the carbs! Perfect Keto explains how and why this happens.
Fiber vs. Net Carbs
Because dietary fiber is not assimilated by the digestive enzymes in your small intestine, it does not raise your blood sugar. Although fiber is technically a carbohydrate, it doesn’t count towards your net carb intake for the day.
To calculate net carbohydrates, subtract dietary fiber from total carbs.
1. Leafy greens
An easy way to get enough fiber in your diet is to eat more leafy greens. According to Whole Life Challenge, eating leafy greens is one of the best food selections while on a low carb diet.
Veggies should be a major component of any low-carb diet, and leafy greens are among the best choices you can make. They’re low in calories, packed with nutrition, and endlessly versatile. There are so many varieties of leafy greens that you’re sure to find one you like. Collard greens, mustard greens, and turnip greens all boast 5 grams of fiber per cooked cup. Kale, spinach, and chard are also great sources.
Perfect Keto further explains what type of vitamins are in leafy greens and why it’s worth it to make sure you’re eating plenty of them.
Collards and other leafy greens are high in fiber and low in starchy carbs. They’re also packed with folate and vitamins K, A, and C. Most leafy greens like collards and spinach cook down dramatically, so if you want to up your fiber intake more easily, cook your greens.
A 100 gram serving of collard greens has 3.6 grams of dietary fiber and 2.1 grams of net carbs.
If you’re not a fan of flaxseeds or haven’t tried them yet, you should be because Perfect Keto discusses why they’re a good source of fiber. Plus, they’re super low carb too!
Flaxseeds provide alpha-linoleic acid, an anti-inflammatory omega-3 fatty acid. They also contain plenty of thiamin, magnesium, phosphorus, copper, manganese, and selenium.
Just one ounce of flaxseeds has an incredible 7.6 grams of fiber and 0.5 grams of net carbs.
Well + Good offers advice on how to add flaxseed to your meals.
Fiber: 6 grams per two tablespoons
Net carbs: 0 grams per two tablespoons
Want a simple way to add fiber to your arugula salad? Sprinkle on two tablespoons of ground flaxseed, says Sheth. “It provides little to no carb impact,” she says. “And comes with a lot of heart-healthy omega-3 fatty acids.”
Not everyone likes cabbage, but according to Whole Life Challenge, it’s an excellent source of fiber! Plus, it has plenty of vitamin C, which is a vitamin we all could use more of.
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.
Prevention tells us that almonds not only make an excellent choice for a keto-friendly snack, but they’re packed full of fiber as well! Pretty get some ASAP.
1/4 cup: 8 g carbs, 4.5 g fiber
These popular nuts are a trifecta of fiber, plant-based protein, and satiating healthy fats—a good snack pick whether you’re at home or on the go. (Did we mention they’re also full of heart-healthy fats, zero cholesterol, zero sodium, and are a great source of vitamin E & magnesium?)
Fill up: You could snack on them solo, but Hunnes favors enjoying them as nut butter. Make your own, it’s simple: “Get a blender and simply pulverize them!” she says.
And who can forget about berries — Prevention gives us the scoop on the benefits of eating berries and how much fiber is in them as well.
1 cup: 14 g carbs, 8 g fiber
You can get one-third to one-fourth of your daily fiber needs from this fruit. Plus, the little red berries are rich in antioxidants and anti-inflammatory compounds, which may help boost fat-burning and decrease cancer risk, says St. Pierre. Even more: While all fruits and veggies contain phytonutrients, many have the most beneficial types in small amounts, so you’d need to eat a lot to benefit. Raspberries are an exception. “They contain these beneficial compounds in amounts large enough to cause a host of beneficial body responses,” he explains.
Fill up: Toss them in smoothies, sprinkle them on cottage cheese or Greek yogurt, or simply eat them on their own.
Dieting Well Keto talks about blackberries and strawberries, in particular, and how many ways you can use them in your recipes. Yum!
100 grams of blackberries has 5.3 grams of dietary fiber and 9.61 grams of carbohydrates.
Blackberries are best eaten at their peak of ripeness. Eaten too soon will result in a terribly tart sensation. Eaten too late they will be mushy. You can use them in pies, jams, fruit salads, and berry compote sauces. Or, just toss them whole on yogurt or ice cream. They are a great source of both soluble and insoluble fiber, which is beneficial to digestion. They are also a decent supply of copper.
100 grams of strawberries has 2 grams of dietary fiber and 7.7 grams of carbohydrates.
Strawberries are sweet and tart, seeds and all. You can easily just eat them with your fingers, dip them in warm dark chocolate or honey and yogurt, or blend them into smoothies. Fresh berries are rich in vitamin C, a powerful antioxidant. Strawberries are low in calories and relatively low in carbs for a fruit.
Avocado is a keto diet staple, and it just so happens, according to Whole Life Challenge, that it’s also an excellent source of fiber. Avocado also is a fantastic source of fat, which is something you’ll need plenty of on the keto diet.
Yet another reason to love avocado: it’s full of fiber. One medium-sized avocado (or one cup of cubed avocado) contains ten grams of fiber. Avocados are also full of heart-healthy fats, which promote satiety.
Perfect Keto also tells us about avocados and why they’re one of the top sources of fiber. Plus, did we mention you can use them to make guacamole?
Avocados are one of the top sources of fiber on the keto diet, as well as a perfect source of healthy fats. This fruit is savory, creamy, and loaded with fresh flavor.
A large avocado weighing about 200 grams has a whopping 13.5 grams of dietary fiber and just 3.6 grams of net carbs.
7. Brussel sprouts and Cauliflower
Prevention tells us that brussel sprouts and cauliflower are two veggies you should regularly be eating. Not only do they have a lot of fiber, but they’re also nutrient-rich and should be a part of your diet.
6 Brussels sprouts: 8 g carbs, 3 g fiber
These easy-to-make cabbage-like sprouts are a solid source of vitamins C and K, folate, and beta-carotene (the precursor to vitamin A), says Scarlata.
Fill up: Cut the sprouts in half, trim the ends, wash and dry them, drizzle with olive oil, add salt and pepper, and roast them up until they’re slightly browned and crispy. Voila! “Shaved Brussel sprouts also makes a great salad filler and can be purchased pre-shaved for your convenience,” says Scarlata.
Well + Good gives us the scoop on cauliflower, and it’s nutritious benefits.
Fiber: 2 grams per cup (chopped)
Net carbs: 3 grams per cup (chopped)
Yet another reason behind our enduring cauliflower mania: its inherent low-carb, high-fiber nature. “If you walk the aisles of a grocery store today, you’ll be sure to find all sorts of different cauliflower products popping up — cauliflower pizza crusts, rices, chips, the list goes on,” says Minno. “That’s because cauliflower makes a great low-carb substitute for traditional wheat-based foods.” Minno adds that cauliflower contains about 70 percent of your recommended daily intake of vitamin C and is rich in antioxidants. Win-win.
Check out the Body Reboot book to learn more about what type of high fiber foods you can eat and what else there is to eat. (Don’t worry, there’s plenty of yummy foods!) To get a free copy of our book, help us cover shipping. Visit this page to get a free copy right away before they disappear!
Sources: Perfect Keto, Whole Life Challenge, Prevention, Dieting Well Keto, Well + Good
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