How To Get More Fiber On Keto
The keto diet is one of the most popular low carb diets and high-fat diets, and it’s most often used with weight loss in mind, but it also has other health benefits (such as lower chances of type 2 diabetes).
But, it has some side effects. One of the most common side effects of the ketogenic diet is constipation.
Restricting carbohydrates from the diet can also mean a reduced intake of fiber-rich sources, so that’s why constipation isn’t uncommon.
Getting enough fiber is very important for your digestive health, so if you’re on the keto diet, don’t worry - there are ways you can get more fiber without the carbs.
So in this post, I’m sharing some tips on getting more fiber while you’re on the ketogenic diet.
How To Get More Fiber On Keto
Load Up On Fermented Foods
Both high-fiber and fermented foods are good for your gut health, so if you’re eating less fiber-rich foods while you’re on the keto diet, it’d be a great idea to eat more fermented foods.
Some fermented foods that are keto-friendly and great for your gut health are:
Pickles
Yogurt
Kimchi
Souerkrout
Kombucha
Cheese
Tempeh.
Eat More Keto-Friendly Fiber-Rich Foods
The most obvious, but the most important way to get more fiber on the keto diet, is to eat more fiber-rich foods that are also keto-friendly.
While other steps can definitely help you, nothing can replace actually eating the high fiber foods your body needs.
Don’t worry - I’ll share some high-fiber keto-friendly foods with you in a bit!
Take Fiber Supplements
Taking fiber supplements is definitely recommended on the keto diet. Since you’re not getting enough grams of fiber per day, getting it form the supplements can help.
However, you should most definitely aim to eat foods that are high in fiber as well - the fiber supplements as just that - supplements, not replacements. They’re there to help you get more fiber in every day, but they shouldn’t be your only source of it.
Best Sources Of Fiber On Keto
So, as we already covered, it’s very important that you eat fiber-rich foods while on the keto diet, as fiber has tons of health benefits.
Here are some keto-friendly high-fiber foods you should incorporate into your meal plan.
Leafy Greens
One of the most obvious high-fiber foods are leafy greens. They’re obviously low in carbs, which makes them great for the keto diet, and they’re high in fiber, so they’ll be amazing for your gut health and digestion. You can use them in tons of different salads and dishes.
For example, per 100 grams of spinach, you get 2.2 grams of dietary fiber.
Broccoli
Cruciferous vegetables are low-carb, which makes them great for the ketogenic diet, and broccoli is one of the cruciferous veggies.
It’s an excellent source of fiber and can be used in so many different dishes - in soups, as grilled broccoli, steamed broccoli, as stuffing for chicken, etc.
Per 1 cup of chopped and boiled broccoli, you get 5 grams of fiber.
Zucchini
Zucchini are not only low-carb and high-fiber, but they’re also low-calorie! You can make zucchini boats and stuff them with meat, or you can put them in stir-fries or eat them as grilled zucchini for sides.
Per 100 grams of zucchini, you get 1 gram of fiber.
Here is a great recipe that includes both broccoli and zucchini:
Zucchini & Broccoli Beef Stir Fry
384 calories
Ingredients:
5 oz Beef, shaved, raw - 200 calories
1 cup Zoodles (zucchini noodles), raw or frozen - 21 calories
1 cup Broccoli - 31 calories
⅛ cup Peanuts (cups) - 96 calories
2 Tbsp Sesame seeds (Tbsp) - 36 calories
1 Tbsp Soy sauce (Tbsp) - 0 calories
1 tsp Red pepper flakes, dash - 0 calories
Instructions:
Place peanuts in a small bag, and crush them with a hard object, e.g. ice cream scoop.
Spray a pan with an oil spray.
Stir fry beef until mostly cooked through, about 6 minutes, on medium-low heat.
Add in zoodles and broccoli, cook until vegetables have cooked through.
Drain away any excess liquid.
Top with soy sauce, peanuts, and sesame seeds.
No beef? Use tofu or beans. No nuts? Use more sesame seeds.
Note: Use Teriyaki sauce, Soy Ginger sauce, Coconut aminos, or another sauce if you prefer.
Cauliflower
Another one of the cruciferous veggies is cauliflower. It’s one of the most popular veggies on the keto diet, as it’s often used as a replacement for many carbs - cauliflower rice as a replacement for rice, cauliflower crust instead of pizza crust, and so on. So, it’s great that cauliflower also has tons of fiber!
Per 100 grams of cauliflower, you get 2 grams of dietary fiber.
Brussels Sprouts
Brussels sprouts are a great source of fiber and they’re low-carb. They’re great as a side for any protein and are super delicious.
Per 1 cup of boiled brussels sprouts, you get 4.0 grams of fiber.
Here’s a great recipe that includes brussels sprouts.
Brussels and Chicken
446 calories
Ingredients:
1 Tbsp Olive oil (Tbsp) - 119 calories
2 cups Brussels sprouts - 112 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 25 calories
1 Garlic salt, dash - 0 calories
Instructions:
Cube chicken. Cut off Brussels’ hard ends & halve each one.
Add oil to the pan.
Stir-fry Brussels and chicken for 10-15 mins on low-medium heat, or until they’re cooked to the crispness you like.
Top with Parmesan & seasonings.
No chicken? Use tofu, fish, or beans. No dairy? Use bacon or more oil.
Avocado
Avocado is a great source of fiber, it’s low-carb, and it’s also high in healthy fats, which makes it perfect for the keto diet. It can be enjoyed in so many ways, but avocado toast with eggs is probably everyone’s favorite - just use keto bread, of course.
Per 100 grams of avocado, you get 7 grams of fiber.
Raspberries
Raspberries are low-sugar, which makes them good to eat even while on keto.
Per 100 grams of raspberries, you get 7 grams of fiber.
Chia Seeds
Chia seeds are considered a superfood, and for a good reason - they’re low-carb, high-fiber, and high-protein.
Per 100 grams of chia seeds, you get 34 grams of fiber.
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