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Keto and Fiber: The Best High-Fiber Keto-Friendly Foods
Keto Diet

Keto and Fiber: The Best High-Fiber Keto-Friendly Foods

HR_author_photo_Edibel
Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD check
Published on 2022 September 20
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6 min

Many people find it hard to get enough fiber on a keto diet. When cutting out carbs, you’ll minimize your consumption of high-fiber fruit and veggies. How can you ensure you maintain a healthy fiber intake while going keto?

Keto and fiber
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The evidence proves that fiber aids weight loss and calorie deficit diets. However, those following a low-carb keto diet may find it hard to eat fiber-rich foods when avoiding fruits and veggies.

Do you want to get the most out of your ketogenic diet? Up your fiber intake with these keto fiber foods that will help you lose weight and live a healthy life.

Keto and Fiber – Why Fiber Is Important

Dietary fiber is essential for gut health. High-fiber foods ensure waste passes smoothly through the body. However, those on a high-fat diet don’t necessarily eat the recommended daily fiber intake and experience keto diarrhea or constipation. Increasing fiber intake will relieve these symptoms.

Fiber is a substance found in plant foods that resist digestion.

The enzymes in your saliva and stomach cannot break fiber down. Instead, fiber passes through the gut to the small intestines and colon and leaves the body through your stool. Adults should eat between 22–34g of fiber per day.

There are two types of fiber:

  • Soluble fiber: Soluble fiber dissolves easily in water and attracts bile acids and cholesterol to eliminate them from the body. Soluble fiber moves slowly through your digestive tract, helping with weight management.
  • Insoluble fiber: Insoluble fiber moves quickly through your digestive tract and pushes everything out of the body. It helps prevent colon cancer and bacterial infections.

Fiber has many impressive health benefits. For instance, soluble fiber slows the absorption of carbohydrates, which can help people with diabetes with blood sugar control. Fiber keeps you feeling full for longer. Therefore, you’ll eat fewer calories, aiding your strict keto diet.

Moreover, fiber can ease digestive conditions, such as irritable bowel syndrome (IBS). Both soluble and insoluble fiber is essential.

Those on the keto diet may not get enough fiber and suffer from diarrhea, constipation, or other digestive health conditions.

How to Get Enough Fiber on Keto?

To get enough fiber on keto, you must fill your diet with high-fiber, low-carb foods. Typically, we get most of our daily fiber intake through fruits and vegetables. However, apples, bananas, and other high-fiber snacks also contain a lot of carbohydrates. 

As you are trying to limit your carb intake to around 5% of your food groups on the keto diet, you must supplement with other fiber food sources. For instance, avocados are high in fat (good for keto) and fiber. Alternatively, many keto dieters take fiber supplements, which can have other health benefits too. 

10 High-Fiber, Low-Carb Foods and Supplements You Should Try on the Keto Diet

How do you eat many fiber-rich foods without increasing your net carbs? The keto diet has strict rules to ensure weight loss. When you eat more fiber, you’ll lower your net carbs.

To calculate net carbs: total carbs minus fiber minus sugar alcohols. As fiber slows down sugar absorption, you can eat some of your favorite foods without consuming too many carbs. For instance, wheat bran contains 10g of fiber per half cup.

From whole grains to cruciferous vegetables, here are our 10 high-fiber foods and supplements to eat on the ketogenic diet.

#1 Avocado

Avocado is perfect for a high-fat diet. This creamy fruit has nearly 6.7g of fiber per 100g. It’s one of the keto diet’s best sources of dietary fiber. Avocado is also a rich source of potassium and vitamin C, which helps lower blood pressure and prevent heart disease.

One avocado could contain about 20% of your daily grams of fiber, containing soluble and insoluble fiber. Avocados are also a good source of healthy fats – ideal for a ketogenic diet.

#2 ColonBroom

Fiber supplements are a great way to boost your dietary fiber. ColonBroom is an organic, zero-sugar fiber supplement to aid you on the ketogenic diet. With a delicious strawberry taste, it’s made with psyllium husk.

ColonBroom has many health benefits. It speeds up your metabolism, fights constipation and bloating, detoxes your body, and cleanses your gut. If you struggle to eat soluble fibers without increasing your net carbs, try to get fiber content through supplements.

#3 Chia seeds

Chia seeds are excellent fiber sources for low-carb diets. While tiny, they contain many health benefits, including calcium, phosphorus, potassium, and important vitamins and minerals. You can bake chia seeds or add them to smoothies to reap the benefits of their nutritional value.

In 100g of chia seeds, you’ll get 34.4g of fiber.

#4 Flax seeds

Flax seeds provide 1.91g of fiber per tablespoon. They are also an excellent source of protein and omega-3 fatty acids. To get more fiber, grind the seeds into flour before eating them. However, be careful of eating too many raw flax seeds as you may suffer from gas.

#5 Leafy greens

People mostly associate weight loss with leafy greens and salads for a reason. Leafy greens are excellent for keto diets, containing many grams of fiber and reducing your net carbs.

High-fiber greens include:

  • Spinach and kale
  • Collard greens
  • Swiss chard
  • Brussels sprouts
  • Beet greens

Including high-fiber foods in your salads will prevent you from going hungry later. Add avocado, flax, and chia seeds to your leafy greens to fill you up while on a ketogenic diet.

If the thought of a green salad makes you crave sugary snacks, try a spinach or kale smoothie instead – blend greens for a high-fiber, low-carb power drink.

#6 Cauliflower

Cruciferous vegetables, such as cauliflower and broccoli, are excellent sources of calcium, magnesium, vitamins and minerals, and dietary fiber. Cauliflower contains 1.1g of fiber per half-cup. Meanwhile, broccoli has 1.14g in a half-cup.

Try roasting cauliflower on butter or adding raw cauliflower to your salad or smoothie to reap the benefits of its fiber and saturated fat.

Alternatively, get adventurous with cauliflower. Cauliflower rice, pizza bases, and mashed cauliflower are all popular recipes.

#7 Pumpkin seeds

Roasted pumpkin seeds are a tasty snack that fills you up between meals and increases your fiber. Alternatively, add raw seeds as a topping to your salad.

Pumpkin seeds contain 6g of fiber per 100g with very few net carbs. They are also high in omega-6 fats and protein. Moreover, pumpkin seeds are good for heart and prostate health and prevent certain cancers.

#8 Artichokes

Many find fresh artichokes too time-consuming to prepare and eat. However, the delicious flavor is worth it. Or you can opt for preserved artichoke hearts in cans (usually in water or jars with oil).

Like many other keto-friendly vegetables, artichokes are an excellent source of vitamin C, minerals, and fiber. Artichoke hearts contain 5.8g of fiber with only 58 calories. Fresh artichokes contain even greater amounts of fiber.

To enjoy artichokes, grill or bake them in oil. For a healthier option, steam artichokes and serve with butter, mayonnaise, or another high-fat creamy sauce.

#9 Pecans

Pecans are a delicious, fatty nut found in many deserts and dishes. They are also an excellent source of fiber. With a rich buttery flavor and delicate texture, pecans are ideal for weight loss and may even help heart health.

Pecans have very few net carbs compared to other nuts. You’ll get 9.6g of dietary fiber per 100g of pecans.

Eat a handful of pecans by themselves, chopped, or topping a salad. They go perfectly with many sweet and savory recipes.

#10 Raw coconut

Coconut meat is a high-fat, low-carb tropical fruit. Unlike many other tropical delicacies, like bananas and pineapples, coconut is low in carbohydrates and isn’t sweet. In its raw or dried form, it also contains a lot of fiber to help weight loss.

Raw coconut contains 9g of fiber per 100g – you can eat as much of it as you want without worrying about your net carbs.

Coconut is a great snack on its own or adding texture and flavor to full-fat yogurt or other dishes. If you buy dried coconut, check the label to ensure it has no added sugar.

A Word From Our MD

Keto diets cut carbs to turn your body into a fat-burning machine. However, the side effect of a low-carb diet means you miss out on many vital fiber sources. When you forego the fruit and veggies, you may not meet the recommended intake of 22–34g of fiber per day.

Fiber is crucial for a healthy gut, weight loss, and blood glucose levels.

Soluble fiber keeps us feeling full and prevents sugars from absorbing into the bloodstream. Insoluble fiber passes quickly through the body and cleans the digestive system – preventing bacterial infection and colon cancer.

To ensure you get enough fiber while on a keto diet, eat avocados, nuts and seeds, and cauliflower. If you struggle to meet the recommended daily allowance, consider fiber supplements.

Conclusion

Losing weight with the keto diet is only a good thing. However, when you cut out carbs, you may limit valuable fiber sources. Fiber is excellent for weight loss and can lower your net carbs by slowing the absorption of sugar.

So, when following a strict keto diet, increase your intake of other fiber sources.

HR_author_photo_Edibel
Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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