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How To Get More Fiber On A Keto Diet

Nov 12, 2018 | Blog

Keyto Takeaway

  • Unlike other carbs, fiber doesn’t raise blood glucose levels, and therefore isn’t considered a “net carb” for the ketogenic diet.
  • “Net Carbs” = grams of carbs – grams of fiber.
  • Only net carbs count toward your daily allowance of 20-40 g carbs.
  • Adding fiber to your diet can reduce constipation.
  • Some Top Recommended Sources of Fiber
    • Avocado: 1 medium-sized Hass avocado has 12 grams of fiber and 3 grams of net carbs
    • Spinach and other veggies: 1 cup of chopped cooked spinach has 4 grams of fiber and 3 grams of net carbs
    • Almond: 2oz. of almonds have 7 grams of fiber and 3 grams of net carbs.

How To Get More Fiber On A Keto Diet and Cure Constipation

Constipation on the keto diet is one of the more common challenges of people starting the ketogenic diet for the first time. Get enough fiber in your diet and this will be less of a problem.

Is Fiber A Carb?

Yes, but it’s different compared to other carbs. Fiber, unlike carbs from starchy vegetables and wheat products, don’t raise your blood glucose, therefore we don’t count these while following a ketogenic diet.

As well as helping you to remain regular, fiber also helps create satiety, meaning you’ll feel fuller while consuming less, which will help create a calorie deficit.[i] Other benefits of fiber in a keto diet include the prevention of hypertension and maintaining healthy levels of blood glucose and LDL cholesterol.

How Much Fiber should I eat? 

According to the Academy of Nutrition and Dietetics, the average adult woman needs to consume around 25 grams of fiber every day whereas the average adult man should consume around 38 grams of fiber; 10-15 grams of this needs to be soluble fiber in both cases. The older you get the less fiber you need, for example, a woman, who is over the age of 50 should consume around 21 grams of fiber and men around 30.[ii]

It’s unlikely that consuming more fiber than what’s recommended will harm you, as it’s believed that our prehistoric ancestors consumed around 100 grams of fiber per day.[iii]

What are High-Fiber Low-Carb Foods?

Below are some healthy foods to include in your weekly keto meal plan to get more fiber.

Coconut flour: 1oz. coconut flour has 2 grams of fiber and 2 grams of other (net) carbs.

Collard greens:1 cup of cooked collard greens has 5 grams of fiber and 4 grams of other (net)

Hass avocado:1 medium-sized Hass avocado has 12 grams of fiber and 3 grams of other (net)

Spinach:1 cup of chopped cooked spinach has 4 grams of fiber and 3 grams of other (net)

Chard:1 cup of chopped cooked chard has 4 grams of fiber and 3 grams of other (net)

Broccoli:½ cup of fresh chopped cooked broccoli has 3 grams of fiber and 1 gram of usuable carb whereas ½ cup raw chopped broccoli has 1 gram of fiber and 2 grams of other (net) carbs.

Cauliflower:½ cup of fresh chopped cooked cauliflower has 2 grams of fiber and 1 gram of usuable carb whereas ½ cup raw chopped cauliflower has 1.2 grams of fiber and 1 gram of other (net) carbs.

Asparagus:1 cup of chopped cooked asparagus has 2 grams of fiber and other (net) carbs.

Celery:1 cup of chopped raw celery has 1.5 grams of fiber and other (net) carbs.

Eggplant:1 cup of chopped cooked eggplant has 3 grams of fiber and 5 grams of other (net) carbs.

Mushrooms:1 cup of raw mushrooms has 1 gram of fiber and 1 gram of other (net) carbs.

Cabbage:1 cup of raw shredded cabbage has 2 grams of fiber and 3 grams of usable carbs whereas a ½ a cup of cooked cabbage has 1 gram of fiber and 2 grams of other (net) carbs.

Zucchini:1 cup of chopped zucchini or other summer squash variety member contains 3 grams of fiber and 4 grams of other (net) carbs.

The above list of high-fiber, low-new-carb foods is by no means an exhaustive one, however these are some of the most popular high-fiber foods that appear in keto diet recipes.

Chia Seeds and Flax Seeds

There are a few foods that are considered to be almost completely fiber, such as flax seeds and chia seeds.

Flax seeds are great for sprinkling on salads, making homemade keto granola or using in your favorite keto baking recipes. The great thing about flax seeds is that there’s almost no carbs and they’re extremely high in soluble and insoluble fiber. Flax seeds aren’t just fiber-packed – you can also get a lot of healthy nutrients as well, such as omega-3 fatty acids.[iv]

Chia seeds are also very similar in their makeup. High in fiber and low in carbs, chia seeds can be added to yogurt and salads – you can even make a delicious keto chia pudding to kick start your day.

[i] https://heinonline.org/HOL/LandingPage?handle=hein.journals/inhealr6&div=14&id=&page=

[ii] https://www.sciencedirect.com/science/article/pii/S0899900704003041

[iii] https://www.sciencedirect.com/science/article/pii/S0899900704003041

[iv] https://academic.oup.com/ajcn/article-abstract/61/1/62/4651586