Top 5 High-Fiber Foods That Are Keto
Going keto means cutting down your carbohydrate intake. Since most individuals on a standard American diet get their fiber from cereal, bread, and pasta, starting the ketogenic diet can mean drastically cutting down on your fiber intake. Luckily, there are plenty of high-fiber foods that will allow you to stick to your keto nutrition plan.
What is Fiber?
While fiber is a carbohydrate, it is digested very differently from sugars. Sugars are broken down into glucose and used for energy (or storage) throughout the body. Fiber passes through the GI tract and helps to regulate bowel movements.
There are two different types of fiber: soluble fiber and insoluble fiber. Like the name suggests. soluble fiber can dissolve in water, whereas insoluble fiber cannot. [1]
Foods rich in soluble fiber include seeds, nuts, beans, berries, and fibrous vegetables. Foods rich in insoluble fiber include wheat, whole grains, and wheat bran.Â
Why is Fiber Important?
Fiber is important because it helps regulate bowel movements. Insoluble fiber adds bulk to stool, which can be helpful to individuals with constipation. Â
Soluble fiber dissolves in water and turns into a gel-like substance in the GI tract. This slows digestion and may help individuals with diarrhea.Â
High-fiber foods can also help feed healthy bacteria and promote a healthy gut microbiome.Â
Top 5 High Fiber Keto Foods
If you are suffering from GI distress or irregular bowel movements on the keto diet, you might want to look into adding one (or many) of these high fiber foods into your diet.
Avocado
Avocados are king of the ketogenic diet. This is because they are packed full of healthy fats and micronutrients while being low in net carbs and high in fiber. 100g of avocado contains 6.8g of fiber. One whole Hass avocado contains 240 calories, 24g of fiber, 12g of total carbohydrates, 9g of fiber, and 3g of protein. [2]
Plus, did you know avocados have more potassium than a banana? They are a great source of nutrients and should definitely be added to your keto diet!
Coconut
Just because coconut is a fruit doesn’t mean it’s excluded from a ketogenic diet. Similar to avocados, coconuts are actually packed full of healthy fats and fiber! ¼ cup of shredded unsweetened coconut contains 140 calories, 13.7g of fiber, 1.5g of protein, 5g total carbs, 3.5g of fiber, and only 1.5g of net carbs!Â
Broccoli
Broccoli is a staple leafy green vegetable when going low-carb because it is tasty, full of nutrients, and easy to add to your diet! One cup of chopped broccoli contains 31 calories, 0.3g fat, 2.6g of protein, 6g total carbs, 2.4g of fiber, and 3.6g of net carbs.
Chia Seeds
Chia seeds are praised as a superfood powerhouse for a reason! They are full of micronutrients and healthy fats in such a small package! One tablespoon of chia seeds has 68 calories, 4.3g of fat, 2.3g of protein, 5.9g of total carbs, 4.8g of fiber, and 1.1g of net carbs.
Nuts
Most nuts are rich in soluble fiber, but there are some that are better than others. When adding in nuts on a ketogenic diet opt for almonds, pecans, macadamia nuts, Brazil nuts, and walnuts.Â
High Fiber Keto Recipes
If you want to incorporate some of these high fiber keto foods into your diet but don’t know how, we’ve assembled a few tasty recipes to help make the process a little easier!Â
- Keto Energy Bars
- Raspberry Jam
- Keto Trail Mix
- Coconut Curry Shrimp
- Vegetable Pie
- Zucchini Pancakes
- Eggs In A Basket
Do You Get Enough Fiber In Your Diet?
Comment below and share your favorite high fiber keto foods and recipes!
References
Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2012). Dietary fibre in foods: a review. Journal of food science and technology, 49(3), 255–266. https://doi.org/10.1007/s13197-011-0365-5
Avocado, raw, California. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171706/nutrients
