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5 Excellent Sources of Fiber on a Keto Diet

Published February 01, 2019 (Revised: January 24, 2020) Read Time: 7 minutes
Ana Reisdorf

Written By: Ana Reisdorf, MS, RD

Ana is a Registered Dietitian Nutritionist with 13-years of experience in the field of nutrition and dietetics

keto-fiber
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ana Reisdorf, MS, RD" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/01/keto-fiber-thumbnail-0070.jpg" } }, "headline":"5 Excellent Sources of Fiber on a Keto Diet", "datePublished":"2019-02-01", "dateModified": "2020-01-24", "description":"Looking for a bit more fiber in your keto diet? Here are five of our favorite excellent sources of keto fiber.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/01/keto-fiber-thumbnail-0070.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What is fiber?", "acceptedAnswer": { "@type": "Answer", "text": "Fiber is the structural carbohydrate found in plants. It’s indigestible to humans, so we can’t extract calories from it. Fiber comes from plant foods such as vegetables, fruit, whole grains, nuts, seeds, beans, and legumes." } }, { "@type": "Question", "name": "Does fiber count as carbs on keto?", "acceptedAnswer": { "@type": "Answer", "text": "Although fiber is technically a carbohydrate, humans do not have the enzymes necessary to break down the carbs in fiber. This means, it enters the digestive system mostly intact, the way it came in." } }, { "@type": "Question", "name": "Does fiber kick you out of ketosis?", "acceptedAnswer": { "@type": "Answer", "text": "Since fiber can’t be digested, the body can’t extract any carbs from it and will not raise your blood sugar. It also doesn’t raise insulin levels when consumed." } }, { "@type": "Question", "name": "What type of fiber is good for a keto diet?", "acceptedAnswer": { "@type": "Answer", "text": "Fiber from avocados, cauliflower, almonds, chia and flax seeds, and blackberries is good on the keto diet." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Is Fiber?</a></li> <li><a href="#section2">Does Fiber Count As Carbs On Keto?</a></li> <li><a href="#section3">What Type Of Fiber Is Good For A Keto Diet?</a></li> <li><a href="#section4">5 Sources Of Keto Fiber</a></li> <li><a href="#section5">Keto Fiber Wrap Up</a></li> </ul> </div> <section> <p>When you eat a diet that is up to 80 percent fat, like <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101/" rel="noreferrer">the keto diet</a>, getting enough fiber could be a challenge. A common complaint for those who eat keto, particularly at the beginning, is <a target="_blank" href="https://www.warriormade.com/content/diet/keto-constipation-how-to-combat-digestive-issues/" rel="noreferrer">constipation</a> due to lack of roughage. </p> <p>This isn’t a keto-only problem. Only about 5 percent of American adults eat the recommended daily amount of fiber.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/" rel="nofollow noreferrer">1</a></sup></p> <p>But, with a little bit of planning as well as choosing the right foods to get in enough keto fiber, the keto diet can provide enough to help keep everything moving smoothly.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What is fiber?</h2> <p>Fiber is the structural carbohydrate found in plants. </p> <p>It’s indigestible to humans, so we can’t extract calories from it. </p> <p>Fiber comes from plant foods such as vegetables, fruit, whole grains, nuts, seeds, beans, and legumes. </p> <p>Basically, fiber is needed to help food move through the digestive system smoothly, keeping you regular. It does so by absorbing water in the digestive tract and providing bulk to help push food waste through. The action of fiber is needed to prevent constipation and keep everything moving along.<sup><a target="_blank" href="https://www.sciencedirect.com/science/article/abs/pii/S2212267215013866" rel="nofollow noreferrer">2</a></sup></p> <p>There are two main types of fiber: soluble and insoluble. </p> Soluble fiber absorbs water in the digestive system, turning into a gel. As far as insoluble fiber, its role is to add bulk to the stool, helping improve digestion. You need both types of fiber for health.<sup><a target="_blank" href="https://medlineplus.gov/ency/article/002136.htm" rel="nofollow noreferrer">3</a></sup></p> Adult men need 38 grams of fiber per day and women need 25 grams. These needs should be met with a combination of both soluble and insoluble fiber.<sup><a target="_blank" href="http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx" rel="nofollow noreferrer">4</a></sup></p> <p>Dietary fiber has many health benefits beyond digestion. </p> <p>High-fiber diets have been associated with improved blood pressure and a lower risk of diabetes, stroke, and heart disease. They also boost the immune system.</p> <p>On top of all of that, fiber can also help you lose weight.<sup><a target="_blank" href="https://academic.oup.com/nutritionreviews/article/67/4/188/1901012" rel="nofollow noreferrer">5</a></sup></p> <p>Getting enough fiber is a definite requirement for optimal health.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Does fiber count as carbs on keto?</h2> <p>Although fiber is technically a carbohydrate, humans do not have the enzymes necessary to break down the carbs in fiber. This means, it enters the digestive system mostly intact, the way it came in.</p> <p>While following a low-carb keto diet, the goal is to eat between 20 and 50 net carbs per day.<sup><a target="_blank" href="https://pediatrics.aappublications.org/content/119/3/535?sso=1&sso_redirect_count=1&nfstatus=401&nftoken=00000000-0000-0000-0000-000000000000&nfstatusdescription=ERROR%3A%20No%20local%20token&utm_source=TrendMD&utm_medium=TrendMD&utm_campaign=Pediatrics_TrendMD_0" rel="nofollow noreferrer">5</a></sup></p> <p>On any food label, the total carbohydrate count includes the grams of fiber in the food, since it’s technically a type of carb. Because it can’t be digested and won’t raise your blood sugar, you can subtract the grams of fiber from the total number of carbs.<sup><a target="_blank" href="https://search.proquest.com/openview/0f8e3bc76299f2f61b0502bfb7bb4748/1?pq-origsite=gscholar&cbl=41036" rel="nofollow noreferrer">6</a></sup></p> <p>The resulting number is called “<a target="_blank" href="https://www.warriormade.com/content/diet/what-are-net-carbs-how-do-you-calculate/" rel="noreferrer">net carbs</a>.” These are the carbs that count towards your 20 to 50 gram goal.</p> <p><strong>Total carbohydrates - total fiber = Net Carbs</strong></p> <p>Basing your carb limit on net carbs, as opposed to total carbs, gives you an opportunity to eat a greater variety of foods that are high in fiber and great for your health.</p> <h3>Does fiber kick you out of ketosis?</h3> <p>Since fiber can’t be digested, the body can’t extract any carbs from it and will not raise your blood sugar. It also doesn’t raise insulin levels when consumed.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18287346" rel="nofollow noreferrer">7</a></sup></p> <p>This means fiber won’t kick you out of ketosis. High-fiber foods are a great addition to your low-carb diet and may help you reach your health goals faster.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>What type of fiber is good for a keto diet?</h2> <p>Although it’s important to eat fiber on a keto diet, many high-fiber foods are also high in carbohydrates. Those foods might not be the best choice to keep your carb intake low.</p> <p>For example, whole grains, beans, legumes, and most fruits are high in fiber. But, the carb count is too high in many of these to be included regularly on a keto diet. </p> <p>The good news is, there are many foods that provide the best of both worlds: high in fiber, yet low in carbs.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>5 sources of keto fiber</h2> <p>Below are 5 of our favorite high-fiber, keto-friendly foods.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-keto-fiber-0070.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-keto-fiber-0070.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-keto-fiber-0070.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-keto-fiber-LR-0070.jpg" class="img-fluid" alt="avocado keto fiber"> </picture> <h3>Avocados</h3> <p><a target="_blank" href="https://www.warriormade.com/content/diet/carbs-in-avocados/" rel="noreferrer">Avocados</a> aren’t just a great source of healthy fat, they are also incredibly high in fiber. </p> <p>A small avocado has 12 grams of carbohydrates, 9 grams of fiber, and therefore, only 3 grams of net carbs.<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/341528/nutrients" rel="nofollow noreferrer">8</a></sup></p> <p>Some ways to incorporate avocados in your diet are as a low-carb snack, in a salad, or you can pair them perfectly with eggs for a high-fat and high-fiber breakfast. </p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cauliflower-keto-fiber-0070.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cauliflower-keto-fiber-0070.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cauliflower-keto-fiber-0070.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cauliflower-keto-fiber-LR-0070.jpg" class="img-fluid" alt="cauliflower keto fiber"> </picture> <h3>Cauliflower</h3> <p>Cauliflower is popping up everywhere as a substitute for high-carb flour, potatoes, or rice. </p> <p>This is great news because this cruciferous vegetable is super low in calories and carbs yet high in fiber. </p> <p>A cup of cauliflower has 4 grams of carbs, 2 grams of fiber, and 2 grams of net carbs.<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/597932/nutrients" rel="nofollow noreferrer">9</a></sup></p> <p>Cauliflower’s neutral taste lends itself well to many different recipes. A couple of our favorites are: Crispy Garlic Parmesan Cauliflower or <a target="_blank" href="https://www.warriormade.com/content/diet/keto-cauliflower-mash/" rel="noreferrer">Keto Cauliflower Mash</a>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/almonds-for-fiber-0070.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/almonds-for-fiber-0070.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/almonds-for-fiber-0070.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/almonds-for-fiber-LR-0070.jpg" class="img-fluid" alt="almonds for fiber"> </picture> <h3>Almonds</h3> <p>Almonds are a delicious low-carb, portable snack loaded with antioxidants, vitamins, and of course, fiber. </p> <p>An ounce of almonds has 7 grams of carbs, 4 grams of fiber, and 3 grams of net carbs.<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients" rel="nofollow noreferrer">10</a></sup></p> <p>Almonds are a great choice for keto fiber, but other nuts such as pecans and pistachios are a great choice for low-carb fiber as well. </p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/chia-flax-fiber-0070.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/chia-flax-fiber-0070.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/chia-flax-fiber-0070.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/chia-flax-fiber-LR-0070.jpg" class="img-fluid" alt="chia flax fiber"> </picture> <h3>Chia and Flax Seeds</h3> <p><a target="_blank" href="https://www.warriormade.com/content/diet/chia-seeds-vs-flax-seeds/" rel="noreferrer">These little seeds</a> are loaded with heart-healthy omega-3 fats and full of fiber.</p> <p>A tablespoon of chia seeds has 4 grams of fiber and 5 grams of carbs. Therefore, it will only provide 1 gram of net carbs.<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/519043/nutrients" rel="nofollow noreferrer">11</a></sup></p> <p>A tablespoon of flax seeds has 2.8 grams of fiber and 2.9 grams of carbs.<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients" rel="nofollow noreferrer">12</a></sup> Basically, they are a carb-free food. </p> <p>Both of these seeds can be added into low-carb smoothies, sprinkled over salads, <a target="_blank" href="https://www.warriormade.com/content/diet/cinnamon-trail-mix/" rel="noreferrer">added to protein balls</a>, or made into a hot cereal as an oatmeal alternative. </p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/blackberries-fiber-keto-0070.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/blackberries-fiber-keto-0070.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/blackberries-fiber-keto-0070.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/blackberries-fiber-keto-LR-0070.jpg" class="img-fluid" alt="blackberries fiber keto"> </picture> <h3>Blackberries</h3> <p>Although fruit is usually not a staple of the keto diet, there are a few exceptions.</p> <p>Berries, such as blackberries or raspberries are low in net carbs due to their high-fiber content. This means you can enjoy a small serving of these <a target="_blank" href="https://www.warriormade.com/content/diet/keto-superfoods/" rel="noreferrer">highly nutritious fruits</a> without dropping out of ketosis.</p> <p>A cup of blackberries has 13 grams of carbohydrates, 7 grams of fiber, and 6 net carbs.<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/372684/nutrients" rel="nofollow noreferrer">13</a></sup></p> <p>Munch on these delicious berries as a snack or use them to top your favorite <a target="_blank" href="https://www.warriormade.com/content/diet/keto-desserts-to-satisfy/" rel="noreferrer">keto-friendly desserts</a>. Raspberries have about the same nutrition content, so feel free to enjoy a serving of those as well. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Keto Fiber Wrap Up</h2> <p>Although fiber is technically a carb, there is no reason to avoid it on a low-carb keto diet. </p> <p>If your goal with keto is weight loss, fiber helps you stay full longer, which may help you reach your goals faster. High-fiber foods are also loaded with important vitamins and minerals you need every day. </p> <p>Try to include at least one high-fiber food into every meal and snack to ease any digestive issues. When you increase your fiber, it is important to also increase your water intake. Water will help the fiber move along smoothly in your digestive system. </p> <p>A focus on fiber will help you meet your health goals easily and keep your digestion humming along.</p> </section> </article>

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