The well-known diet, which normally calls for consuming 20 to 50 grams (g) of carbs per day and up to 80 percent of your calories as fat, is sometimes criticized for its fiber deficiency.
The U.S. Department of Agriculture (USDA) reports that most Americans still don’t consume enough of the nutrient that is good for the gastrointestinal tract: More than 90% of women and 97% of men don’t get the recommended amount of fiber each day.
You will likely need more fiber if you exclude most carbohydrate sources, such as whole grains, fruits, and legumes. Depending on age and sex, the USDA’s 2020–2025 Dietary Guidelines for Americans recommend consuming 28–34 g of fiber per day.
Read this: Fibre and Metabolic Health: A Connection
15 Best ways to get fiber when on a Keto diet
It’s not hard to get what you need if you follow a keto diet food list, but you must be persistent and motivated to make it happen.
Interestingly, artichokes are a great way to increase the amount of fiber in your keto diet. 1.7 g of fiber and less than 1.9 g of net carbohydrates may be found in one can of artichoke hearts. Roast or fresh grill artichokes, top a keto pizza with them or bake them with cheese as an appetizer.
Popular vegetable asparagus has a subtle flavor and texture. Additionally, it is nourishing and an excellent vitamin C and B source. Asparagus has 3 grams of fiber and 3 grams of net carbohydrates per eight large stalks (160 grams). Whether eaten hot or cold, asparagus tastes best when coupled with a thick, creamy sauce.
According to Glassman, these tiny seeds can replace breading on fish or chicken to create a delicious, crispy coating. Make sure the flax is ground so you may more easily absorb its nutrients and benefit from the high omega-3 fatty acid content of flaxseed, which lowers cholesterol and is good for your heart, advises Mayo Clinic.
According to the USDA, 1 tablespoon (tbsp) of ground flax has 0 net carbohydrates and 2 g of fiber. In essence, a gift to fill up.
Another nut that is nutrient-rich and has minimal carbohydrates is hazelnuts. Some heart health markers may improve, according to scant studies. Hazelnuts are an excellent high-fiber option among ketones. A serving of three-quarters of a cup (100 grams) has 7 grams of net carbohydrates and 10 grams of fiber.
Because of their fiber and fat content, nuts can be a fantastic ketogenic food choice, according to Glassman. According to the USDA, pecans are one of the lowest-carb nuts, with only 1.2 net carbs per ounce (19 halves). Additionally, that quantity will provide 2.7 g of fiber.
Probiotic-rich fermented foods are flavorful, low in carbs, and beneficial for your gut. According to the USDA, a half cup of sauerkraut contains 2 g of fiber and little more than 1 g of net carbohydrates. Additionally, you may use it to give everything you’re eating, like salads or cuts of meat, a sour flavor boost.
7. Collard Greens
Although starchy vegetables like sweet potatoes are infamously off-limits on the keto diet, several greens are acceptable. Elia advises choosing high-fiber foods like collards. To get more fiber per cup, choose cooked greens rather than raw ones because they cook down beautifully. According to the USDA, one cup of cooked collards contains 5.6 g of fiber and around 2 g of net carbohydrates.
Numerous essential vitamins and minerals, including vitamin C and potassium, are present in broccoli. Additionally, it has a lot of fiber. Five grams of fiber and 6 grams of net carbohydrates are present in one cup (150 grams) of chopped, cooked broccoli.
When roasted in olive oil or sautéed in butter, broccoli is particularly excellent. When eating out, request that your server substitute steamed broccoli and butter for potatoes, rice, or other starch.
A second excellent option is almonds. One of the nuts with the greatest fiber has 3.5 g (roughly 2.5 g of net carbohydrates) per oz (23 whole kernels). When following a ketogenic diet, they are essential.
This is fantastic news for people who follow the ketogenic diet. According to the USDA, a serving size of this low-carb vegetable contains only about 3 g of net carbohydrates and 2 g of fiber. Additionally, it is incredibly adaptable: you can use it to make cauliflower pizza crust, rice substitutes like small-grained rice, mashed potatoes in place of mashed potatoes, and creamy soups.
11. Chia Seeds
According to the USDA, one ounce (oz) of chia seeds has 2.2 g of net carbohydrates and 9.6 g of fiber. Chia seed pudding can be made by combining the seeds with liquid to produce a gel-like consistency that you can serve with fruits, honey, and your seasonings. Glassman advises adding chia seeds to salads, porridge, eggs, and tiny, low-carb smoothies.
12. Pumpkin Seeds
According to the USDA, an ounce of dried pumpkin seed kernels has little more than 1 g of net carbohydrates and 1.7 g of fiber. Furthermore, you may easily sneak a little extra fiber into your day by grabbing a handful of them as a snack. These recipes can aid in your beginning.
Finding out how to include fruit in a ketogenic diet can be challenging, but raspberries stand out because of their high fiber content. According to the USDA, half a cup of fresh raspberries contains 3.3 g of net carbohydrates and 4 g of fiber. Think about making frozen raspberries into a syrupy topping for keto pancakes by boiling them down.
Avocados are a fantastic source of fiber and fat, so all followers of the keto diet should eat them, advises Elia. According to the USDA, half an avocado has just 1.4 net carbohydrates but a staggering 5g fiber.
According to the USDA, a small slice of coconut meat (approximately two inches by two inches) has roughly 3 g of net carbohydrates and 4 g of fiber. Scholars add that it also serves to make you gain weight. Look for this in various grocery shops’ freezer departments. If it’s not available where you are, choose unsweetened shredded coconut.
Other Fibre-rich superfoods
You can eat various superfoods in addition to the ones mentioned above to get the right fiber. Such as
Pistachios contain some carbohydrates, although they are higher in fiber than other nuts. 7 Pistachios contain 0.3% soluble and 10% insoluble fiber by weight. So for those following a ketogenic diet, they are a fantastic choice of nut.
To increase the amount of fiber in foods, wheat bran is added. 7 Wheat bran can provide a way to enhance fiber consumption while on the keto diet, even if different kinds of wheat bran have variable levels of both carbohydrates and fiber.
Using fiber supplements like Metamucil is a wonderful approach to increasing your diet’s fiber intake without dramatically increasing your carbohydrate intake. There are several ways to consume Metamucil, including powders and capsules that can be swallowed without difficulty before meals or dissolved in a chilled glass of water.
Dietary fiber may be good for the health of some people. The downside of a low-carb diet is that whole grains, beans, and other high-fiber foods don’t work well. The good news is that fiber is not something you have to give up to be keto.
You can have the best of both worlds by selecting fiber-rich foods that are also low in carbohydrates.
Frequently Asked Questions (FAQs)
How does fiber work with keto?
Despite being a form of carb, your body cannot digest fiber. It proceeds through your digestive system unmodified as a result. This implies that grams of fiber has no calories or net carbs (at least for keto).
How much fiber do you need on keto?
You should strive for at least 25 grams daily based on the recommended fiber intake. However, it’s a good idea to start with a smaller amount and adapt over time based on your tolerance because some people tend to experience digestive troubles with larger amounts.
Does fiber affect blood sugar?
Specifically, fiber can aid in Blood sugar regulation. Unlike other carbs, which can increase blood sugar, the body cannot absorb and break down fiber. This may aid in preserving your blood sugar’s target range.
Can you have soluble fiber on keto?
All fruits and vegetables contain soluble fiber. However, the keto-friendly veggies Brussels sprouts (2 g per 12 cups) and asparagus have particularly high levels (1.5 g in 5 spears). Congestion and diarrhea are both made easier by soluble fiber.
How does fiber lower blood pressure?
Improved endothelial function, which mediates vasodilation and lowers blood pressure, is connected to lower serum cholesterol levels (28–30). Dietary fiber has been linked to weight loss, which has also been linked to a reduction in high blood pressure.