Foods High in Fiber But Low in Carbs for a Keto Diet
When following a keto diet, it can be challenging to get enough fiber each day while still restricting carbs. Fiber is an important nutrient that promotes gut health and keeps you feeling full. Luckily, there are plenty of keto-friendly foods that provide fiber without too many carbs.
Why Fiber Matters on a Keto Diet
Fiber offers many health benefits that make it an important part of any diet, including keto. Heres why fiber is especially necessary on a very low-carb eating plan:
- Relieves constipation - A lack of fiber is a common cause of constipation on keto diets. Getting adequate fiber helps maintain regularity.
- Supports gut health - Fiber nourishes healthy gut bacteria and promotes regular bowel movements.
- Enhances satiety - High-fiber foods make you feel fuller for longer between meals, which supports weight management.
- Helps control blood sugar - Soluble fiber slows digestion and reduces blood sugar spikes.
- Lowers cholesterol - Soluble fiber binds to cholesterol so more is excreted from the body.
Without fiber, keto dieters often struggle with constipation, hunger cravings, and other issues. Luckily there are plenty of delicious high-fiber, low-carb foods that fit into a keto eating plan.
12 Best High-Fiber, Low-Carb Foods for Keto
When searching for keto-friendly high-fiber foods, look for those with at least 2-3g of fiber per serving. Ideal choices have more fiber than total carbs. Here are some of the top high-fiber, low-carb foods for keto:
1. Chia Seeds
Chia seeds are tiny nutritional powerhouses. Just 1 ounce (2 tablespoons) provides a whopping 10g of fiber. They also contain protein, healthy fats, and various vitamins and minerals.
Net Carbs: 1g per ounce
Try sprinkling chia seeds on yogurt, in smoothies, or soaked in liquid to form a gel.
2. Flaxseeds
Like chia seeds, flaxseeds deliver fiber and nutrients in a small package. Each ounce contains 8g of fiber to help curb appetite and promote bowel regularity.
Net Carbs: 0g per ounce
Use ground flax as an egg substitute in keto baking. Sprinkle on salads or yogurt, too.
3. Psyllium Husk
Psyllium is a type of soluble fiber commonly used as a laxative. Just half a tablespoon provides 3g of fiber without any carbs or calories.
Net Carbs: 0g per half tablespoon
Stir psyllium husk powder into water or protein shakes. It quickly expands into a gel.
4. Coconut
Coconut is delicious and versatile for keto. Its meat and milk are good sources of medium-chain triglyceride (MCT) fats. Plus coconut provides fiber.
Net Carbs: 3g per ounce of shredded coconut
Add shredded coconut to baked goods, yogurt, oatmeal, and smoothies.
5. Avocado
Creamy, rich avocado provides 7g of fiber per medium fruit, along with healthy monounsaturated fats. Its a decadent-tasting keto superfood.
Net Carbs: 2g per medium avocado
Enjoy avocado smashed on toast, in salads and omelets, blended into smoothies, or simply sliced with lime juice.
6. Chia Seeds
Chia seeds are tiny nutritional powerhouses. Just 1 ounce (2 tablespoons) provides a whopping 10g of fiber. They also contain protein, healthy fats, and various vitamins and minerals.
Net Carbs: 1g per ounce
Try sprinkling chia seeds on yogurt, in smoothies, or soaked in liquid to form a gel.
7. Nuts and Seeds
Nuts and seeds are satisfying, portable keto snacks. Options like almonds, walnuts, sunflower seeds, and pumpkin seeds all provide 2-3g of fiber per ounce.
Net Carbs: Varies by nut and seed.
Enjoy nuts and seeds on their own, sprinkled on salads or yogurt, as nut butter, or blended into smoothies.
8. Non-Starchy Vegetables
Leafy greens, broccoli, cauliflower, asparagus, artichokes, Brussels sprouts, and other low-carb veggies are filled with fiber. Aim for 1-2 cups per day.
Net Carbs: Most have 2-5g net carbs per cup.
Roast, steam, or saut non-starchy veggies to add volume to meals without excess carbs.
9. Berries
Although fruits are limited on keto, berries are the lowest sugar and highest fiber options. Raspberries, blackberries, and strawberries make smart choices.
Net Carbs: 5g per cup of most berries
Use berries in moderation to top yogurt, cottage cheese, chia pudding, and smoothies.
10. Chia Seeds
Chia seeds are tiny nutritional powerhouses. Just 1 ounce (2 tablespoons) provides a whopping 10g of fiber. They also contain protein, healthy fats, and various vitamins and minerals.
Net Carbs: 1g per ounce
Try sprinkling chia seeds on yogurt, in smoothies, or soaked in liquid to form a gel.
11. Collagen Powder
Collagen peptides powder offers an easy way to increase daily protein and fiber intake on keto. Look for options with 5g or more of collagen per serving.
Net Carbs: 0-1g per serving
Stir collagen powder into hot coffee, smoothies, yogurt, oatmeal, and soups.
12. Celery
Celery is a low-carb vegetable that provides insoluble fiber to promote regularity. One large stalk has about 1-2g of fiber.
Net Carbs: 1g per large stalk
Enjoy celery sticks with nut butter, blended into smoothies, or chopped in tuna or egg salad.
Tips for Getting More Fiber on Keto
Focusing on high-fiber, low-carb foods allows you to stay in ketosis while getting enough fiber. Here are some additional tips for upping your fiber intake:
- Take a fiber supplement like glucomannan or psyllium husk if needed.
- Drink plenty of fluids when increasing fiber to prevent constipation.
- Include a daily salad with leafy greens and chopped veggies.
- Snack on nuts, seeds, coconut, and nut butter between meals.
- Read nutrition labels and aim for at least 3g fiber per serving.
- Try keto bread, tortillas, or cereal with added fiber.
- Blend chia seeds, flaxseeds, avocado, and berries into smoothies.
Focusing on whole, unprocessed foods instead of low-carb packaged items can also increase fiber intake dramatically. Getting enough daily fiber while restricting carbs takes a little extra planning, but its key for gut health and staying satisfied on keto.
Should You Supplement Fiber on Keto?
Increasing fiber slowly from food sources is ideal, but supplements can help if adjusting your diet is not enough. Fiber supplements like psyllium husk capsules or powders containing glucomannan or acacia fiber can provide the extra boost you need without disrupting ketosis.
Just make sure to introduce additional fiber sources slowly and drink plenty of water to prevent digestive issues. Start with a small dose like 2-4g per day and gradually work up to the recommended 25-35g of daily fiber. Pay attention to your digestive symptoms and adjust as needed.
Other Benefits of Fiber Supplements on Keto
In addition to relieving constipation, some research shows fiber supplements may provide other advantages on a keto diet, including:
- Increased satiety after meals
- Reduced cholesterol and blood sugar levels
- Support for healthy gut bacteria
- Lower calorie intake throughout the day
Just remember that fiber supplements can affect ketosis at very high doses. Moderation is key, along with testing your individual carb tolerance.
Sample High-Fiber Keto Day
Eating enough fiber each day may take more mindfulness on keto, but its certainly possible. Here is a sample high-fiber keto diet meal plan:
Breakfast:- Scrambled eggs with avocado, spinach, and shredded cheese - 7g fiber
- Bulletproof coffee with 1 Tbsp collagen peptides - 5g fiber
- Tuna salad lettuce wraps with celery, tomato, avocado, mayo - 6g fiber
- 1 oz. walnuts - 2g fiber
- Low-carb chicken vegetables soup (with mushrooms, celery, zucchini, spinach) - 5g fiber
- Grilled salmon over riced cauliflower with broccoli - 4g fiber
- 1/4 cup blackberries - 4g fiber
- 1 oz. almonds - 3g fiber
- Keto yogurt with 1 Tbsp chia seeds - 4g fiber
This provides approximately 40g of fiber, while still being very low carb. Getting into a rhythm with go-to high-fiber meals and snacks makes meeting your daily fiber needs much easier.
Fiber Helps You Feel Your Best on Keto
Adequate fiber is crucial on keto for digestive regularity, controlling appetite, nourishing gut bacteria, and more. Luckily many delicious high-fiber, low-carb options allow you to stay in ketosis while reaping fibers endless benefits.
Focus on getting 20-30g of fiber from whole food sources like non-starchy vegetables, nuts, seeds, coconut, avocado, and berries. If needed, fiber supplements can provide a boost without raising carb intake.
Pay attention to how you feel and adjust daily fiber intake according to your own digestive health needs. With the right mix of high-fiber foods, you can feel great while following a keto diet.
FAQs
Why is fiber important on a keto diet?
Fiber prevents constipation, enhances satiety, supports gut health, controls blood sugar, and lowers cholesterol. Getting enough fiber helps make keto sustainable.
What are some high-fiber, low-carb foods?
Great options include chia seeds, flaxseeds, avocado, leafy greens, psyllium husk, nuts, seeds, coconut, berries, collagen, and celery.
How much fiber should I get each day on keto?
Aim for 25-35 grams of fiber daily from a mix of high-fiber foods and supplements if needed.
Will fiber supplements disrupt ketosis?
Fiber supplements are generally fine in moderate amounts. Start with 2-4g daily and increase slowly while testing ketone levels.
What are signs I need more fiber on keto?
Constipation, low energy, increased appetite, gastrointestinal issues, or high cholesterol levels may indicate a need for more fiber.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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