October 21, 2020

After weeks of struggling with keto flu, you finally see significant progress.

You’re feeling healthier, fitter, lighter, and oh, you’re starting to lose those extra pounds too!

It looks like you’re finally getting the dream body you’ve always wanted.

But wait, what’s this?

Are you have difficulties pooping? Oh wait, did you just fart more often? Or is it your stomach growling?

Oopsie daisies! That’s quite embarrassing.

No amount of weight loss is worth all these digestive issues.

This is an excellent excuse to quit your new diet and go back to filling your stomach with all that carbs, right?

Maybe, but let’s not get ahead of ourselves, okay? We’re here to tell you that you are missing one of the important substance. 

"Fiber".

You see, some people know the keto diet as a low-fiber diet.

While it’s true that most keto-friendly food items are low in fiber, there is actually plenty of high fiber and low carb foods that you can take advantage when in keto mode.

If you want to know what these are, keep on reading.

Can Fiber Kick You Out of Ketosis?

Before we aim to boost your fiber consumption on keto, we need first to address this big issue.

There’s this misconception that fiber can kick you out of ketosis because it’s considered a carbohydrate.

You need to understand that fiber is a type of carbohydrate that can’t be digested by the body, so it’s not included in the amount of carb that you need to monitor to keep your body in ketosis.

In short, fiber won’t kick you out of ketosis.

The 20 to 50 grams of carbs a day limit of the keto diet pertains to net carbs.

This is the number of carbs left when you subtract the food’s fiber content from its total carb content.

To stay in ketosis, you should look for high fiber foods and have low net carbs.

15 High Fiber Low Carb Food to Eat on a Ketogenic Diet

Although there is no established recommended intake for each type of fiber—soluble fiber and insoluble fiber, experts recommend a total fiber consumption of 25 to 30 grams per day (1).

To help you reach this fiber consumption and enjoy the full health benefits of the ketogenic diet, we’ve compiled some of the best sources of fiber on keto.

Avocado

100 grams of Avocado, without skin and seed, yield around 6.7 grams of soluble fiber and 1.8 grams of net carb, making it one of the fruits that can be consumed on a ketogenic diet. (2)

Aside from being high in fiber and low in carb, this fruit is also high in fat, vitamins and minerals like C and K, folate, and potassium.

Of course, you can eat this on its own, but you can also consume this in different ways.

Most keto dieters use this as a replacement for mayonnaise on toasts because of its unique buttery texture.

It can also be used as a salad dressing, toppings or even Shamrock Shake

Flaxseeds

Nuts seeds are some of the go-to food items for getting a high amount of fiber.

Flax seeds are considered to be a superfood because these small seeds pack a lot of nutrients in them. Fiber is one of them.

Two tablespoons (14 grams) of flax seeds deliver 4 grams of insoluble fiber (3).

Here’s a surprising discovery: this serving contains 0 grams of net carb!

Can you imagine that?

That’s not all. Flax seeds contain good amounts of omega-3 fatty acids, which is beneficial to our heart health.

The best thing about this type of seed is it’s easy to incorporate in your keto diet.

You can sprinkle ground flax seeds on top of salads or use it to make keto wraps or keto chips.

Chia Seeds

Another excellent seed that you shouldn’t neglect when you’re on keto is chia seeds.

Often referred to as nutritional powerhouses, chia seeds are packed with different nutrients—protein, omega-3 fatty acids, vitamins, and minerals. 

It’s highly regarded in the food industry because of its high fiber content—a whopping 11 grams of fiber for every two tablespoons or 30 grams of chia seeds. 

It’s surprising that it only has 2 grams of net carb for that amount of insoluble fiber.

Consuming chia seeds on keto doesn’t require too much preparation. Taking it can be as simple as adding a tablespoon in your drinking water.

Please take note that you should let the seeds bloom first before ingesting it.

Almonds

We shouldn’t only focus on seeds because there are other high fiber and low carb food items.

One of which is nuts.

If there’s one nut that we love, it’s no other than almonds.

Almonds are famous because they are delicious, and most of all, they’re affordable.

However, keto dieters should pay extra attention to this type of nut as 28 grams of raw almonds contain around 4 grams of soluble fiber and only 3 grams of net carbs. 

It’s also high fat and contains adequate amounts of manganese, magnesium, vitamin E, and antioxidants.

If you’re feeling hungry in between meals, we suggest snacking on almonds. Not only is it tasty, its protein and fiber content will also help you feel full for longer!

Pistachios

Since we’re talking about nuts already, we might as well talk about pistachios.

You may associate its unique flavor with desserts like ice cream and cakes—two of the things you should shy away from when you’re on a ketogenic diet.

Well, you’ll be happy to know that you can have a taste of pistachios even if you’re on keto as this is rich in fiber but low on carb! One serving (28 grams) of shelled pistachios will give you 3 grams of fiber and 5 grams of net carb (4).

Same with the seeds, it’s also rich in healthy fats and vitamin B6.

Because of this, pistachios are one of the best keto snacks you can ever consume!

Unsweetened Coconut Flesh

After nuts seeds, let’s proceed with the fruit sources of fiber.

Known as the Tree of Life, each and every part of coconut offers plenty of benefits.

This is most especially true for the coconut meat or the white flesh found inside the coconut.

An ounce of coconut meat contains 5 grams of fiber and only 2 grams of net carbs.

This may contain moderate amounts of protein, but it’s high in healthy fats, so it’s really a keto must-have.

However, you need to make sure that the coconut meat is unsweetened so you can stay within your sugar limitations.

You can use shredded coconut meat to add texture to granola bars and desserts.

Raspberries and Blackberries

Berries can be consumed on a ketogenic diet but in moderation.

Of course! If you’re craving for the sweet and tarty taste of berries, you should go for the two types with the lowest carbs—blackberries and raspberries.

The good news is, these two types of berries can also give you high amounts of fiber.

A cup of these berries can yield approximately 8 grams of fiber and 6 grams (blackberries) and 7 grams (raspberries) of carbs.

The great news is eating these berries can help satisfy your sweets cravings without going beyond your sugar requirement.

Wheat Bran

This ingredient refers to the hard outer coating of a wheat kernel.

This may not be a popular food item, but its fiber content is astounding! A ¼ cup of wheat bran will already give you 6 grams of insoluble fiber and only 4 grams of net carbs. 

You can use wheat bran to add texture and nutty flavor to yogurts, soups, casseroles, and baked goodies.

Broccoli

If you’re looking to amp up your fiber intake on a ketogenic diet, cruciferous vegetables are your best friends.

Broccoli is one of the best options that you should have.

A cup of raw broccoli contains 2 grams of fiber and 4 grams of net carbs.

Besides having low amounts of carbohydrates, this type of vegetable is rich in essential vitamins and minerals, which have plenty of health benefits.

The best way to prepare broccoli is to steam it. You can serve it as a side dish to your meals.

Cauliflower

Cauliflower is a keto diet staple, so you may already have incorporated this in your diet.

If you already did, that’s one brilliant move.

This is because this cruciferous vegetable is rich in fiber but low in carbs.

A cup of chopped cauliflower delivers 2 grams of fiber and only 2 grams of net carbs. Another notable characteristic of cauliflower is its high choline content, which is a vital substance for promoting liver and brain health.

Because of its texture, cauliflower is often used as a grain substitute and is often used in creating keto rice or pizza crust.

Bell Peppers

Bell pepper is another fruit that you can eat even when on your ketogenic diet.

This is because it’s low in carb but high in fiber and all other nutrients.

These come in different colors, and each variant contains different amounts of nutrients.

When it comes to fiber content, always go for the red variant. A cup of chopped red bell pepper can give you 3.2 grams of fiber and only 6.3 grams of net carbs. 

You can add bell pepper to your salads, keto pizzas, or add a refreshing taste to ground beef.

White Mushroom

Mushrooms have low amounts of carbohydrates. and do you want to hear even better news? Half of its carbohydrate content is fiber!

A cup of white mushroom can already give you 0.7 grams of fiber and only 1.6 grams of net carb.

Because of this, mushrooms are some of the vegetables that you can eat on keto.

You can add white mushroom to your salads, meat dishes, and soups for better flavor.

Lupini Beans

If you’re looking for a high-fiber and high-protein snack, you should try out Lupini Beans.

This yellow legume is at par with edamame when it comes to their nutritional content, and that’s why it’s slowly becoming popular with the health-conscious people.

A cup of cooked lupini beans will already give you 4.6 grams of fiber.

That’s already 19% of the daily recommended fiber intake.

However, please take note that the nutritional values may vary depending on the brand. Because of this, it’s always a good idea that you check out the product’s nutritional label so you can easily account for its carbohydrate content.

Brussels Sprouts

Another non-starchy vegetable you can consume on keto is Brussels Sprouts.

You can already get 2 grams of fiber and 5.54 grams of carbohydrate from half-cup of these cooked veggies (5).

If you want to make these veggies tastier, you can combine it with bacon strips and mozzarella cheese.

Artichokes

Incorporating artichokes in your eating plan is always a good idea, no matter what type of diet you’re in.

One piece of artichoke (120 grams) will provide you with 6 grams of fiber and only 13 grams of carbohydrate.

 This already includes inulin, a prebiotic fiber that can increase the number of good bacteria in your gut, which can aid in digestion.

The best keto-friendly way to prepare artichokes is to Parmesan baked artichoke hearts. You can serve them with your favorite dips and dressings.

The Bottom Line

On a low carb diet like the keto diet, it can be challenging to get the recommended daily fiber intake that you need because of your carbohydrate limitations.

The lack of fiber in your diet may lead to a wide range of digestive issues, including constipation, bloating, and gas.

To address or prevent this condition, one of the best options that you have is to boost your fiber intake.

Incorporating these high fiber and low carb food items is one of the best ways to do that. 

Additionally, you can take extra fibers supplements for keto, but you should get a go signal from your doctor first.

You can also find all the other essential keto supplements here

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