The keto diet is characterized by its emphasis on eating meals that are high in fat but low in carbohydrates. While there are some definite benefits to choosing this kind of diet, health experts often worry that it’s low in fiber. This is a concern because fiber is essential to digestive health to ensure that your system operates efficiently. Fortunately, there are some great keto-friendly foods out there that allow you to add fiber to your meals.
Fruits are allowed on the keto diet as long as the serving sizes are small. Health experts suggest wild blueberries, blackberries, and raspberries. Apart from getting the fiber you’re looking for, these berries will also add some antioxidants, minerals, and vitamins to your diet. You can eat the berries fresh or add them to salads, baked goods, and breakfast foods.
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Chia seeds boast 10g of fiber per ounce while pumpkin seeds and flaxseeds have 2g per ounce. Additionally, the carbohydrate content is relatively low so you’re allowed a small quantity on your diet. Feel free to include them in different meals and pumpkin seeds can actually be eaten as a snack.
Nuts are another good option because they have fiber as well as the fat content that a keto diet requires. You have to ensure that you choose the low-carb ones though. In that case, pecans, pistachios, and almonds are the best bet. The good thing is that they can be eaten raw as well as included in meals.
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Despite the carb restrictions of a keto diet, there are a few vegetables that can make the cut. The list includes collard greens, spinach, zucchini, Brussel sprouts, artichokes, and broccoli. The fiber content of these vegetables varies but you can include small quantities in your meals.
Cauliflower is fairly low in carbs but has about 2g of fiber per cup. The great thing about this vegetable is how versatile it can be. Many persons use it as an alternative to rice, as a pizza base, or in stews.
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The meat from coconuts is high in healthy fats and fiber. It has some carbs but not enough to keep it out of your diet. The key is to make sure it’s the unsweetened version so there’s no added sugar. It can be used in baking or breakfast.
The keto diet doesn’t exclude chocolate but it’s important to choose the ones that have 70% of cacao solids. It’s even better to opt for the raw cacao powder as you can use it to make smoothies and desserts.
Avocados are not only a great source of healthy fat, but they are also a great source of fiber.
Only one avocado can pack up to 14g of fiber. Since it only has 4g of carbs, it’s possible to incorporate avocado into your meals easily.
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The great thing about garlic, onions, leeks, and chives, is that they offer nutritional benefits as well as flavor. It’s a good idea to use these spices in your dishes to add some extra flavor while getting the fiber you need.
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Also known as red cabbage, this food packs a higher nutritional punch than its green counterpart. It’s a good source of fiber and vitamins while being low in carbohydrates. If you’re interested in using red cabbage, it can be used in a salad or lightly cooked.
Of course, supplements and other natural fiber additives can help too. Ground psyllium is an excellent example. While it can be used as a laxative, it has a high fiber content without any carbohydrates.
Wheat bran is another option to consider. When you’re considering supplements, though, it’s a good idea to consult with your doctor.
This is especially true if you have any chronic illnesses that can affect what you eat.
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