Fiber on Keto: Top Sources

Known for gut health, it is important not to neglect fiber just because you are restricting dietary carbohydrates. It is not true that a well-formulated ketogenic diet is deficient in fiber, it is entirely possible to eat vast amounts of fiber within your ketogenic diet. Below are some keto-friendly sources of fiber. It is worth considering that processing changes the fiber content of foods, this includes cooking.

Fiber Sources on Keto

  • Flaxseed – 27g fiber/100g
  • Sunflower seeds – 12g fiber/100g
  • Almonds – 12g fiber/100g
  • Chia seeds – 34g/100g
  • Avocados – 10g/100g
  • Coconut meat – 16g/100g

The above sources of fiber are in addition to the fibrous veggies that are commonplace within a ketogenic diet such as, spinach, kale, asparagus, etc.


How to Add More Fiber Into Your Diet

When most people think of fiber they think bread, pasta, and oatmeal, but those aren’t the only ways to get enough food into your diet. Here are some simple foods you can add into your diet to increase your fiber intake:


  • Blueberries
  • Blackberries
  • Strawberries
  • Avocados
  • Coconut


  • Spinach
  • Asparagus
  • Broccoli
  • Cauliflower
  • Okra
  • Brussels Sprouts
  • Artichoke
  • Asparagus

Other Foods

  • Nuts (almonds, hazelnuts, Brazil nuts, macadamia nuts)
  • Low-carb tortilla wraps (traditionally 8-10g of fiber per tortilla)
  • Low-carb, fibrous protein bars (make sure the fiber is from soluble corn fiber and not IMO)

Final Thoughts About Fiber on Keto

The ketogenic diet needn’t be low fiber. Many of the fibrous foods mentioned above are easily made commonplace within your diet and can be acquired with relative ease in most locations. Seeds on top of your ketogenic smoothies, almonds as a snack and avocados alongside lunch. These inclusions, as well as the fibrous veggies that should make up a good part of a well-formulated ketogenic diet, will see that you are probably eating even more fiber than you were previous to this lifestyle.