I love how I look and feel on keto but don’t care too much for the sluggish digestion and the inevitable constipation that often accompanies a low-carb diet. In order to keep digestion running smoothly, increasing your fiber can do wonders by maintaining regular elimination and feeding good gut bacteria. However, a lot of fiber rich foods are high in carbs. Here’s a list of beneficial foods that will give your keto lifestyle a boost in fiber!
See Related: Keto Breath: What It Is and What It Means
Why Fiber Matters on Keto
When you’re following a diet plan that requires carb restriction, it’s tricky to get enough fiber because many high-fiber foods, like grains, legumes, and certain fruits, are also high in carbs. These foods, typically rich in soluble and insoluble fiber, are excluded or limited on keto to avoid kicking you out of ketosis. As a result, you have to find other sources of fiber that fit the low-carb criteria. While leafy greens, nuts, seeds, and certain low-carb vegetables like avocados and broccoli are great options, they don’t always deliver fiber in the same quantities as grains and beans. So, sticking to keto-friendly foods while meeting your fiber needs requires careful planning and a creative approach.
See Related: How Much Fiber Do We Really Need & What are the Best Sources?
Top Keto Fiber Foods
Avocado
- Fiber: 9.2 grams per medium avocado
- Net Carbs: 2.8 grams
Chia Seeds
- Fiber: 9.8 grams per 2 tablespoons
- Net Carbs: 2.2 grams
Flax Seeds
- Fiber: 5.6 grams per 2 tablespoons
- Net Carbs: 0.4 grams
Pumpkin Seeds
- Fiber: 5 grams per ounce
- Net Carbs: 1.3 grams
Almonds
- Fiber: 3.5 grams per ounce
- Net Carbs: 2.5 grams
Pecans
- Fiber: 2.7 grams per ounce
- Net Carbs: 1.3 grams
Raspberries
- Fiber: 8 grams per cup
- Net Carbs: 6.7 grams
Blackberries
- Fiber: 7.6 grams per cup
- Net Carbs: 6.2 grams
Broccoli
- Fiber: 5.1 grams per cooked cup
- Net Carbs: 5.9 grams
Brussels Sprouts
- Fiber: 4 grams per cooked cup
- Net Carbs: 7 grams
Zucchini (Spiralized Noodles)
- Fiber: 2 grams per cup
- Net Carbs: 2 grams
Spinach
- Fiber: 0.7 grams per cup (raw)
- Net Carbs: 0.4 grams
Common Keto Diet Questions
Q: How many daily net carbs can you have?
A: On a ketogenic diet, the typical range for daily net carbs is between 20 to 50 grams. This amount helps most people stay in ketosis while providing enough flexibility to include a variety of nutritious foods.
Q: How many days does it take to reach ketosis?
A: It usually takes about 2 to 7 days to reach ketosis, depending on factors such as your carbohydrate intake, activity level, and individual metabolism.
Q: How can you speed up ketosis?
A: You can speed up entering ketosis by:
- Lowering your carb intake to the lower end of the keto range (20 grams per day).
- Increasing physical activity to deplete glycogen stores faster.
- Fasting or following a fat fasting regimen.
- Consuming more healthy fats to help adjust your body to use fat for energy.
Q: How can you reduce constipation?
A: To reduce constipation on a keto diet:
- Increase your fiber intake with low-carb vegetables like broccoli, spinach, and avocado.
- Stay hydrated by drinking plenty of water throughout the day.
- Consider magnesium supplements, which can help ease constipation.
- Incorporate a moderate amount of high-fiber nuts and seeds like chia seeds, flaxseeds, and almonds.
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