How Do You Get Fiber on Keto?
June 11, 2023
How Do You Get Fiber on Keto?
Let’s discuss how you can include fiber when you’re following the keto diet!
Choosing to go on the keto diet is an important decision for your health. If you want to drop some weight, or you really want to take charge of what you consume, this is a great diet to do just that. Lots of folks have had success losing weight while on the keto diet, since not only does it restrict your daily caloric intake, but it also puts your body into a state of ketosis. Instead of relying on carbohydrates for energy, your body starts to burn fat and you will see the weight start to fall off.
When you start to follow the keto guidelines, you also need to take into account that your body requires certain nutrients in order to operate at peak performance. One of the most essential items to consume is fiber. But what’s the best way to do that when you’re on the keto diet?
Glad that you asked, because we’re going to discuss:
- Why fiber is so important
- Ways to get fiber on keto
- Our top products that have fiber and are still keto friendly
Why fiber is important
Fiber is an essential part of your daily diet
Just because you’re on the keto diet doesn’t mean you can forget fiber! Image courtesy of Unsplash.
Fiber is essential to the body, but it is especially helpful for the digestive system. Although it is technically classified as a carbohydrate, fiber is not actually digested by the body, and instead it is eventually passed through. Because it is not broken down into its smaller parts, it is instead responsible for helping your body regulate your blood sugar, and keep you feeling full. There are two types of fiber:
- Insoluble fiber. This is not absorbed in water, and it helps to move food through the digestive tract. It adds bulk to stool so that it is easy to pass as well. You can find insoluble fiber in whole grain, oats, brown rice, kale, almonds, and apples.
- Soluble fiber. Additionally, it’s important for the body to also get soluble fiber, which does dissolve in water and can help lower glucose levels and cholesterol levels.
Your body requires both types of fiber, and adults should strive to get 25-35 each day from a variety of foods. However, most people simply don’t get enough fiber in their diets.
Doctors recommend that you try and get your fiber from eating a variety of different foods, however, you can also include fiber supplements or fiber fortified foods if you’re having a hard time reaching your fiber amounts. There are a variety of benefits that come from eating a high-fiber diet including:
- Helps with bowel health. It’s important for you to take care of your digestive system, and fiber can help you avoid constipation. Diets that are high in fiber also decrease your chances of developing hemorrhoids and could prevent the development of cancers such as colon cancer.
- Maintains or lowers blood sugar and cholesterol. Fiber is known to reduce the levels of bad cholesterol, and may also benefit the heart by lowering high blood pressure and inflammation. Fiber can also slow the absorption of sugar in the blood, helping to balance out blood sugar levels, especially for those with type 2 diabetes.
- Helps maintain a healthy weight. If you want to maintain your current weight, or are working to lose a few pounds, having a high fiber diet is a great way to do that. Fiber helps you feel full, and foods with high amounts of fiber tend to be more filling, which means you need to eat less to feel full.
Ways to get fiber on keto
What are some good ways to get fiber on the keto diet?
So whether you’re following the 75/20/5 traditional version of keto, or you’re doing keto 2.0, which follows a 50/30/20 fats, protein, carbs plan, folks like this diet because it gives them the weight loss results they’re looking for.
However, the keto diet is often criticized for its lack of fiber, since the majority of your daily calories are coming from fats. People who have been on the keto diet for a while sometimes complain that they feel constipated, and one reason could be because they’re simply not getting enough fiber. While the keto diet restricts a lot of items that have fiber (such as wheats, oats, and brans) there are actually a few foods that are high in fiber and are allowed on the keto diet.
Avocados
One of the best foods for those on the keto diet for fiber are avocados. This is probably already on your list of daily foods due to their higher fat content. Avocados are great in almost anything from salads and smoothies, to mixed with eggs or on their own. Half of an avocado has around 5 grams of fiber, and only about 1.4 net carbs.
Chia seeds
These tiny seeds are another easy way to increase your fiber intake while on the keto diet. Simply mix them with your favorite liquid (such as water or keto-friendly milk) and allow the seeds to turn into a gel. You can then add them to salads or top off your morning eggs with a spoonful. These seeds mix well with keto approved sweeteners as well as spices to increase their flavor.
Nuts
Nuts are another staple for those on the keto diet. They make great snacks or work as a topper to salads, smoothies, or even keto friendly stir fries and pastas. Make sure you’re including almonds and pecans specifically, as these are two of the most fiber rich nuts that are also low in carbs.
Collard greens
Another great way to easily increase your daily fiber is with keto friendly veggies like collard greens. These are easy to cook down to ensure you’re getting the most fiber from them. One cup of cooked greens has around 5.6 grams of fiber, and just 2 grams of net carbs.
Sauerkraut
We all know how good fermented foods are for your gut, and sauerkraut is definitely one of those foods! These foods have probiotics that will keep your gut healthy and your immune system functioning at optimal performance.This fermented cabbage dish is easy to make at home, and will lend a rich, tangy flavor to anything you add it to. Whether that’s salads or to your favorite meats, sauerkraut is a great low carb and high fiber food.
Cauliflower
Cauliflower has famously replaced potatoes for those who are on the keto diet. Whether that’s mashed cauliflower or roasted cauliflower, it’s easy to see how this veggie mimics all kinds of higher carb foods. Whether you want to make a cauliflower pizza crust, or chop it small like rice, you’ll get a nice dose of fiber along the way.
Our favorite products with fiber (that are keto friendly)
Want an easy way to up your fiber and stay keto friendly? Try these top products!
A delicious snack bar that’s both high in protein and fiber. Image courtesy of Diet Direct.
While it’s always a good idea to include the high fiber and keto-friendly foods mentioned above, there are times when it’s just not possible or convenient to do so. That’s where these products can really help you!
WonderSlim Protein & Fiber Bar
If you’re looking for a snack that’s perfect to take with you on the go, then the WonderSlim Protein & Fiber Bar is for you. These bars come in four delicious flavors, which are so good you may forget you’re sticking to your keto diet! Each on-the-go snack bar comes with 15 grams of protein, 6-11 grams of fiber, low in sugar sugar, and 7 grams or less net carbs per serving. With just 160 calories or less, you’ll have no guilt when you choose to snack right with these high fiber bars that cut out the extra carbs and sugar.
WonderSlim Protein Grain & Seed Brown Bread
Yes, you can eat this bread and follow the keto diet. Image courtesy of Diet Direct.
Another must-have product that will increase your fiber amounts, but keep you on the keto diet, is the WonderSlim Protein Grain & Seed Brown Bread. Typically bread of any type is off the keto list, but this bread is a little different. Although it is made with whole grains, seeds, and bran, the carbs are specifically kept low for this particular bread. With just 6 grams of net carbs, you won’t have to worry about wrecking your diet when you choose this as a snack or a meal. Just add your favorite toppings to start your day, or make it through the rest of the workday.
Each serving has 180 calories, 15 grams of protein, and 9 grams of fiber. With no cholesterol, no trans fat, and no added sugar, this is the bread that’s going to stop your carb cravings in their tracks.
Those are the top ways to get fiber on keto
Just because you’re following the keto diet doesn’t mean you have to deal with low fiber. There are a lot of foods that are keto-friendly that you can easily include in your routine, as well as plenty of low carb and high fiber snacks from Diet Direct!