Are you consuming enough fiber from your ketogenic diet? Some folks are worried that they won’t be able to get ample fiber because the keto diet does not allow a lot of fruits and vegetables. However, you can actually eat more than enough fiber if you know where and how to get them.
Virtually all low-sugar fruits and non-starchy vegetables are among the highest in both fiber and nutrients. You can obtain the recommended daily amount of fiber from a keto diet by selecting those items.
In this post, you’ll get a list of the best low carb foods that are also rich in fiber.
Flax seeds are an excellent addition to your meals, and a good source of fiber, while being low in carbohydrates. A tablespoon (7 grams) of ground flax seeds contains 1.9 grams of fiber and only 0.1 gram of net carbs.
Flax seeds will improve your cholesterol profile, lower your blood pressure and make you stay fuller for longer. You can add flax seeds to soups, salads, keto bread and desserts. These also make a crunchy coating for chicken or fish in lieu of breading.
When shopping for them, look for the ground ones because the whole seeds are difficult to absorb. If you add a little (i.e. half tablespoon per serving of soup) the seeds will pass almost unnoticed, but they can certainly add flavor and thickness to your recipes.
Chia is a great source of fiber. A single serving of 28 grams will provide 10 grams of fiber and only 2 grams of net carbs. In addition, it is an excellent source of fat and protein, containing 8.6 and 4.4 grams respectively.
Chia seeds are also known for their high calcium content, which can be beneficial if you are not fond of dairy products. A single serving will give you roughly 20 percent of the recommended daily dose.
Avocado is different from other fruits because it is loaded with healthy fats instead of being rich in carbohydrates. It is a superb source of folate, potassium, vitamins C, K, B5 and B6, making it ideal for the prevention of osteoporosis and some forms of cancer.
Half an avocado (100 grams) contains 14.7 grams of fat, 2 grams of protein and only 1.9 grams of net carbs while giving you 6.7 grams of fiber. Moreover, avocados actually contain more potassium than bananas, which are the frequently quoted potassium-rich food.
Raw coconut is packed with MCTs, copper, manganese, potassium, and selenium. In addition, certain types of fat that it contains, like capric, caprylic, and lauric fatty acids, are believed to be beneficial for the immune system. MCT oil is made by extracting these healthy fats from coconut.
A half cup of raw coconut (40 grams) contains 2.5 grams of net carbs, 13.4 grams of fat, 1.4 grams of protein, while giving you 3.6 grams of fiber.
Broccoli has anti-inflammatory properties, thanks to its high content of sulfur compounds. It is also an excellent source of folate, manganese, potassium, and Vitamin K. A cup of chopped broccoli (91 grams) contains 0.3 gram of fat, 2.6 grams of protein, 3.6 grams of net carbs, and 2.4 grams of fiber.
Steaming broccoli for 3 to 5 minutes ensures better retention of micronutrients and Vitamin C. It also makes broccoli crunchier and more flavorful.
Spinach is one of the staples for most people on the keto diet. It is a great addition to any type of diet because it offers numerous health benefits such as improving bone health, lowering blood pressure, keeping diabetes in check, among others. It is very versatile – can eat it raw, as a side dish, in soups, in smoothies, in an omelet, and many more.
A 100-gram serving of raw spinach contains 0.4 gram of fat, 2.9 grams of protein, 1.4 grams of net carbs, and 2.2 grams of fiber. Spinach is also rich in magnesium and potassium, both of which are important if you are on keto.
Asparagus is loaded with Vitamins A, C, and K, along with folate, phosphorus, and potassium. It also has antioxidants that reduce the effects of chronic inflammation and the aging process. In addition, it helps in stabilizing blood pressure and reduces the risk of developing cardiovascular diseases.
A cup of raw asparagus (134 grams) contains 0.2 gram of fat, 2.9 grams of protein, 2.2 grams of net carbs, and 2.8 grams of fiber. Majority of grocery stores sell canned asparagus, which is precooked and can be eaten straight away. Otherwise, you can boil it, steam it, sautée it, or cook it in the oven.
Cauliflower is a favorite among ketoers because of its neutral taste. Just like broccoli, the ideal way to cook it is to steam it or sautée it quickly in order to preserve its micronutrients, including choline, folate, Vitamins B6, C, K, among others.
A cup of raw cauliflower (100 grams) contains 0.1 gram of fat, 2 grams of protein, 2.8 grams of net carbs and 2 grams of fiber. You can use it to make purees or use it as a low-carb substitute for rice.
Mushrooms are good for blood glucose control in type 1 and type 2 diabetics. They are also beneficial in improving immunity and lowering cholesterol levels. They are rich in potassium, Vitamins C and B (B1, B2, B3, B5, B9). A cup of sliced white mushrooms (100 grams) contains 0.3 gram of fat, 3.1 grams of protein, 2.3 grams of net carbs, and 1 gram of fiber.
Radishes make great addition to salads, or you can use them as a quick and easy snack. Since they contain high quantities of isothiocyanate, radishes help protect against certain types of cancer. They have antifungal properties too and are rich in Vitamin C. A half cup of sliced radishes (58 grams) contains 0.1 gram of fat, 0.4 gram of protein, 1.1 grams of net carbs, and 0.9 gram of fiber.
You can use zucchini to make zoodles, a low-carb pasta that a lot of people love. You can also add it to different dishes or soups, some even eat it raw. It is one of the staples in the Mediterranean Diet.
Yellow and green zucchini, also known as courgettes or summer squash, don’t have cholesterol or saturated fat. They are rich in carotenoids, potassium, manganese and Vitamin C. They contribute to bone health because of their high Vitamin K content.
A cup of chopped zucchini (124 grams) contains 0.2 gram of fat, 1.5 grams of protein, 2.8 grams of net carbs, and 1.4 grams of fiber.
Tomatoes are chock full of antioxidants, including biotin, carotenoids and Vitamin K. They are also an excellent source of potassium, which is great news for those following the keto diet – remember that replenishing electrolytes is a must!
Numerous studies have proven that tomatoes are effective in protecting against certain kinds of cancer and they are equally effective in maintaining normal blood pressure.
The carotenoids in tomatoes are best absorbed when combined with healthy fat, like avocado or olive oil, and you can mix them in different types of salads. The body converts some carotenoids to vitamin A, which is vital to vision.
As for their macronutrient profile, a cup of tomatoes (149 grams) contains 0.3 gram of fat, 1.3 grams of protein, 4 grams of net carbs, and 1.8 grams of fiber.
Bell peppers come in different varieties – green, yellow, orange, red, purple – and each one differs slightly in nutritional profile. But in general, they are all remarkably healthy and certainly a great addition to your diet.
All of them are packed with fiber and are also rich in Vitamin C and E. Yellow, orange and red peppers are also excellent sources of carotenoids. A medium-sized green bell pepper (119 grams) contains 0.2 gram of fat, 1 gram of protein, 3.5 grams of net carbs, and 2 grams of fiber.
There are lots of ways to incorporate fiber into your diet, even if you’re on keto. As a matter of fact, if you regularly consume whole foods and get some servings of low-carb fruits and vegetables daily, you’ll surely won’t be lacking in fiber.
In case you wish to add more fiber into your diet, there are keto-friendly fiber supplements that you can take. Always bear in mind that whenever you are changing the amount of fiber that you’re consuming, your body will need a few days to adjust, but soon you’ll determine what really feels best for you.
As a rule, daily caloric intake must include at least 20-35 grams of fiber – both soluble and insoluble. You can easily achieve this by adding more of the foods discussed above into your diet. It’s also recommended that you cut back on processed foods and simple carbohydrates. If possible, go for organic produce and pasture-raised proteins.
And just like any dietary plan, it is advisable that you seek the help of a nutrition expert or your healthcare professional before making any drastic changes.